BWET Celebrity Spotlight | Anderson Silva Workout

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BWET Celebrity Spotlight Anderson Silva WorkoutLabeled as “Pound for pound the best fighter in the world”, Anderson Silva has trained hard and planned hard to reach that status and you can benefit from his experience and knowledge.  Anderson Silva doesn’t spend hours in the gym doing muscle isolating weight training.  He trains 3 days a week for MMA specific styles like Muay Thai, Jiu-Jitsu and Boxing.  2 Days a week he does 30 minute HIIT sets to build speed, endurance and explosive power.  Silva is not in the gym to build huge He-Man muscles, but to be fast, strong and light.  He’s a fighter, not a model for muscle magazines…

Let’s take a closer look at his HIIT and Plyometrics routines to see what we can take away from it for ourselves.

Typically Silva starts his day with a 40 minute run.
Notice he focuses on the time of the run, not the distance.

100 Meter Sprints – Since fighting is a series of going all out for short periods off and on, sprints help Silva build endurance.
Push-Ups – Generally speaking, the only weight you have to move around is your own.  Push-ups build upper body as well as core strength using only your own bodyweight.  Variations are endless, from incline, decline, diamond grip, wide arm, and even handstand.  Use them to your advantage.
Pull-Ups – Probably the single best upper body workout there is using only your bodyweight.  Reverse your grip to get an even workout for your biceps.
Mountain Climbers – A solid multi-count full body exercise that builds both stamina and core strength.  Keep this exercise in your routine.  It’s a good one.
Burpees – The all time greatest singe bodyweight exercise.  You will work everything from you feet to your wrists.  You can even work your hands if you do the push up part on your fingertips.  As variable as your imagination, you can add plyometric exercises into the phases to build explosive strength.

Anderson Silva and his coach rely heavily on the concept of plyometrics in his training.  To build quick reactions and overall speed, they train with a tennis ball.  Odd sounding, I know.  But here’s how it works.  During any of his MMA style fighting workouts, his trainer will throw the ball at him.  Silva has to react to the ball and counter it.  This exercise keeps him alert and aware of more than just what is in front of his face.
Silva also uses the full range of plyometric lower body exercises to build explosive strength in his legs.

So, what can we take from this champion fighter’s workout routine?
Train Hard – Even if you’re not a fighter and your livelihood doesn’t depend on your physical abilities, you still don’t want to half-ass your workouts and waste your time.
Vary Your Routine – Don’t just do the same exercises day in and day out and expect miraculous results.
Do Full Body Workouts – Unless you are a muscle magazine model, exercise your whole body and you will achieve full body results.

This was the first in a series of BWET Celebrity Spotlights.  If you like this article and the idea behind it, please leave us a comment below.  If you would like to see a specific celebrity workout, let us know and we’ll try hard to get it featured.

Thank you for reading, and have a great week.

4 Responses to “BWET Celebrity Spotlight | Anderson Silva Workout”

  1. Steve says:

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    Awsome blog! I am loving it!! Will come back again. I am taking your feeds also

  2. Perry Mcquinn says:

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    Amazing mate. Its excellent and such an awesome issue. I would include this to my rss feed

  3. B-Ball Novice says:

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    I tried doing plyometrics since I read that it will strengthen your leg muscles and help you jump higher.This time I am seeing a good result with my jump. I’ve learned while doing this program is to first do stretching and other warm ups to avoid muscle cramps or any injury that may delay you on seeing good results.

  4. gry java says:

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    Amusing article. Thanks and waiting for another one.

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