Donald “Cowboy” Cerrone Workout Routine: Cowboy’s UFC Training!

We have some more fighters coming in this week!

We’ve had tons of other fighters here at SHJ like Mike Tyson, Conor McGregor, Ryan Garcia, and a ton of others within our Workout Database, and it’s time for another!

Donald “Cowboy” Cerrone’s strength and conditioning coach, Shara Vigeant sat down with Muscle and Fitness and gave some insight into the UFC Fighters awesome training regime.

M&F shares this from Vigeant:

“I would say that my training [methods] are boring,”

Which they continue to explain here:

Vigeant has been working with fighters for over a decade and says that training for MMA used to be more rudimentary: “It was just conditioning, conditioning, and conditioning.” Nowadays, serious athletes like Cerrone know that investing in their strength and conditioning programs will only lead to stronger muscles, a better transfer of their skills, and longevity. And Cerrone is serious about his training.

And, closing out, just so you’re aware of what you’re getting yourself into, they also make mention to this:

Cerrone works with tools like medicine balls, kettlebells, and dumbbells. For his conditioning, Vigeant says that he’s a beast on the Airdyne bike, working his way up to 130 RPMs with whip-fast recovery time.

Vigeant was awesome enough to share a two day split using tri-sets, which we’re no stranger to at SHJ.

So get ready for some serious volume and intensity!

Cowboy Cerrone Workout

Donald Cowboy Cerrone Workout

Training Volume:

Two Days of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Donald “Cowboy” Cerrone Workout

This workout is shared by Men’s Health, Christopher Meloni and Matt Pietrantonio.

Cowboy Cerrone Workout Day One:

Tri-Set One:

1A. Kettlebell Swings

3×8

1B. Medicine Ball Slams

3×8

1C. Shoulder Wall Slide

3×12

Tri-Set Two:

2A. Zercher Squats

3×6

2B. One Arm Dumbbell Rows

3×8 each side

2C. Kettlebell Deadbug

3×12 each side

Tri-Set Three:

3A. Dumbbell Floor Bridge Press

3×6

3B. Single Leg Deadlift

3×8 each side

3C. Plank Drag

3×12

Cowboy Cerrone Workout Day Two:

Tri-Set One:

1A. Split Squat Jump

3×6

1B. Sprinter Medicine Ball Chest Pass

3×6

1C. Resistance Band Pull-Apart

3×12

Tri-Set Two:

2A. Trap-bar Deadlifts

3×6

2B. One-arm Landmine Press

3×8

2C. Side Plank Row

3×12

Tri-Set Three:

3A. Weighted TRX Inverted Row

3×6

3B. Rear-Foot Elevated Split Squat

3×8 each side

3C. Feet Elevated Stability Ball Roll Out

3×20

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