ONE FC’s Brad Robinson of Oklahoma, now based in Singapore, underwent an incredible transformation to lose nearly half of his weight (from 150kg to 84kg) and become the professional mixed martial arts (MMA) fighter he is today.

With a passion in martial arts, fitness and nutrition, the 34-year-old ‘Vanilla Gorilla’ left his high-ranking position in the corporate world to pursue his dream. The fitness and nutrition coach let us in on his training at Grit, which is based on Martin Rooney’s Training For Warriors programme.

A comprehensive regime of speed, strength and endurance training, here is a peek at his fighter training regime which is not for the faint-hearted:

1) Contrast Set of Deadlift and Jump
How: Sub-maximal effort reps of deadlifts then immediately transition into explosive jumps. You can choose to do a box jump, jump squat or a tuck jump.
Do: 5 reps of deadlift and 5 jumps. Repeat this cycle three times with 45 seconds rest between sets.
Notes: Keep the back straight when doing the deadlift. Keep the core tight throughout the motion.

2) Kettlebell Renegade Row with push up
How: Hold one kettlebell in each hand, shoulder with apart, and assume a push up position with a wide base at the feet. Perform a push up and at the top, row one kettlebell up, place it back in the same position, perform another push up and row the other side at the top.
Do: 3 sets of 7 to 10 reps per side and rest 60 seconds between each set.
Notes: When performing the push up, keep your elbows in and keep the core tight.

3) Farmers’ Walk
How: Using kettlebells or dumbbells, pick up the weights with good deadlift-like form while driving from the heels. Keep your core tight and keep shoulders upright. Keep walking with the weights for 1 minute before putting them down with good form. It should start to get challenging towards the end of the minute.
Do: 5 sets of 1 minute Farmers’ Walk with 45 seconds between each set.

4) Battle Rope Slams
How: With your feet at shoulder width apart, keep your shoulders upright and explode the ropes up overhead before slamming them hard to the ground.
Do: As many quality reps with good form as possible for 30 seconds, then rest for 20 seconds. Repeat for 5 sets.
Notes: Hinge at the hip and imagine using your torso as a whip which extends to the rope.

5) Cable Machine Wood Chopper
How: Stand with your feet at shoulder width apart and grab the rope (or handle) with fully extended arms. In one explosive motion, pull the rope downwards at an angle, across the body while rotating your torso. Return to neutral position and repeat for other side.
Do: 10 to 12 reps each side before taking 30 seconds. Repeat for 3 sets.
Notes: Keep your core tight, with a slight bend in the knee

Don’t forget to stretch afterwards!

*This was first published in FHM Singapore and is reproduced with their permission.