Michael “The Count” Bisping Strength And Speed Workout


Michael “The Count” Bisping is a world-renowned MMA fighter. His workouts are legendary. He is also slated to do battle with Georges Saint-Pierre in the later part of 2017. Here is his strength and speed workout. Enjoy.

Trap bar jumps

5 sets of 3 reps

How to do it

Using a trap bar (substitute in a dumb-bell in each hand if your gym doesn’t have one) set up like you’re about to perform a deadlift. As you begin the lift, push the floor as hard as you can and explode upwards in a jump. Do not tuck in your knees: keep your legs straight and try to push away from the floor as much as possible. The weight should reach around thigh level. Reset after every rep.

Swiss bar bench presses with six chains

5 sets of 3 reps

How to do it

Set up for a bench press but using a Swiss bar, which allows a neutral grip (palms facing each other) and thus lowers strain on the shoulders. Each rep is performed as explosively as possible, then lowered slowly and under control. “We also add six chains to the bar, so the weight increases as Mike lifts,” says Keefe. “The initial load is about 50% of his one rep max.” The downside of this move is that fellow gym-goers may think you’re re-enacting medieval torture. If you don’t have a Swiss bar or chains just use a regular bar-bell.

Swiss bar bench presses with four chains

3 sets of 3 reps

How to do it

Perform the same move as the previous slide, but increase your load and decrease the chains to switch the focus to boosting maximal strength. Again, the chains and Swiss bar aren’t absolutely necessary – just use ‘em if you got ‘em.


3 sets of 3 reps plus 1 no-added-weight set

How to do it

Without any rest after your bench presses, start some chin-ups with added loading via the use of chains (or hold weights between your legs). Increase the weight every set. Scream in pain – then finish with a body-weight only set.

Prowler rope pull-ins and push-backs

3 sets of one rep

How to do it

Hand-over-hand rope pull in a Prowler for around 15 meters, then push it out on the low handles for approximately 5 meters. These guys have the right idea. “The focus is on upper-body work for the pulling phases then onto the legs for the pushing phase,” says Keefe. If you haven’t got access to a Prowler – or the space to push it around – substitute in a hardcore upper-body exercise and superset it with a taxing legs move.

Lateral raises with neck isolation

3 sets of 10 reps

How to do it

Taking no rest after the previous exercise, loop a resistance band around your forehead and attach it to a solid object. Pull back to create tension in your neck muscles. Then grab some dumb-bells and perform regular lateral raises (lift the dumb-bells from your side to shoulder height, keeping your arms straight at all times). Maintain tension in your neck musculature throughout.

Dragon flys

3 sets of 6-8 reps.

How to do it

Finish up with a Rocky favorite. Lie down on a bench and grab onto it with your hands behind your head. From here, kick your legs up into a vertical position and bring them down slowly with your feet first. Try not to touch the bench with your feet – just move up and down for the required number of reps.


About Author

Kente Bates

OSN Fitness Expert Kente Bates is a personal trainer, writer, and coach. He has been involved in sports and fitness for over 20 years. You can reach him on twitter: @halcyonfg16. His health/fitness blog, Halcyon Fitness Group : halcyonfitnessblog.wordpress.com and his email (where you can ask questions concerning health, fitness or anything relating): halcyonfitnessgroup@gmail.com

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