So yeah, yesterday I saw this thing online about Patrick Holohan’s UFC workout. Thought, “Hey, why not try it? How hard can it be?” Famous last words, right?
The Big Idea & Starting Out
Stumbled across this article titled Patrick Holohan Training Tips Learn His UFC Workout Routine. Always kinda liked the guy’s scrappy style, figured his training must be good. Found a breakdown online, scribbled down what seemed like the main bits. Figured I’d give ‘er a go in my garage gym this morning. Just me, the old weights, and a jump rope.
My Attempt at His Whole Routine
- First up: Jumping Rope. Description said like 10-15 mins for footwork. Grabbed my rope. Lasted maybe 90 seconds before tripping. Tried again, felt super uncoordinated. Sweating already. Cut it down to maybe 5 mins total of trying. My shins complained immediately.
- Then the Wrestling Drills. Okay, no partner. Stupid problem. Tried some weird solo sprawls on the garage floor. Awkward as heck. Felt like a fish flipping around. Did a bunch of imaginary shot takedowns into a pile of laundry. My legs hated me.
- Bag Work Time. This I knew a bit. Heavy bag hanging from the rafters. Description mentioned lots of fast combos. Punched it. Kicked it. Punched some more. Was sucking wind after maybe a minute straight. Did it in bursts: punch punch kick, breathe heavy, repeat. Did that mess for about 10-12 mins. Shoulders started burning bad.
- Bodyweight Hell Stuff. Burpees. Push-ups. Sit-ups. Lunges. Instructions said circuits, minimal rest. Yeah, right. Did maybe 5 burpees, felt like dying. Did push-ups on my knees. Sit-ups were okay, but my belly felt tight. Lunges – my legs shook like jelly. Did maybe 2 rounds of this circus instead of the planned 3 or 4. Needed way more breaks than Patrick probably does.
- Almost Done? Weights Now. Simple stuff they said: Clean & Press? Nah, I just did some shoulder presses with dumbbells. Then Rows, those I did. Grabbed dumbbells, bent over, pulled ’em up. Back felt it. For the farmer thing, walked up and down the garage with heavy dumbbells. Felt dumb but kinda hard.
- Finally, Stretching… Sorta. Was supposed to stretch all the muscles I tortured. Mostly just flopped onto the mat, tried to touch my toes, held it for maybe 10 seconds. Rolled my shoulders a bit. Mostly felt like a big, tired noodle. Done.
Aftermath & Final Thoughts
Holy cow. Was soaked through my shirt. Could barely lift my water bottle. Took like 30 mins just sitting there feeling the burn sink in everywhere. That guy Holohan must be built different. Seriously, the pace! The non-stop movement! That solo wrestling drill was a joke without a partner.
Would I try it again? Maybe bits of it? I like the bag work and the jumps when I don’t trip. The whole package? Nope. Too much stuff I suck at, too intense. Fun to taste it though, really makes you respect what those fighters put themselves through daily. My body’s definitely telling me about it today – stairs are my enemy.
