Ring Lords Vale Tudo Box and Sprawl Interval Training

Bertin "El Roble" Bueno demonstrating a basic yet essential conditioning drill for MMA practice...the Box and Sprawl drill...a Ring Lords staple.

Put it on a three minute interval round with 30 second intervals. Throw light (LIGHTTT...don't kill yourself, make it through the drill!) punches at the wall, WITHOUT STOPPING...think Floyd Mayweather on the heavy bag, constant work...for thirty seconds. When the timer sounds, do non-stop sprawls. This will work both your fast twitch and slow twitch muscles, and your aerobic and anaerobic conditioning.

Need an interval timer? Check out cagesidemma.com for all of your workout and MMA gear needs!

Bertin is performing the "advanced" version, with 40 oz/ (2 1/2 lbs.) gloves and 5 lb. (each) ankle weights, in preparation for his next MMA fight.

Train hard!


Adam Song is the head coach at Ring Lords Vale Tudo, the hardest training mma club in NC, privately training amateur and professional mma fighters 18 yrs. of age and up, in Cary, NC.

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