I was reading the December issue and came across an article about Cheick Kongo's Strength and conditioning Program and thought it sounded unreal. Please let me know if you guys think this is for real or not, maybe I am just a sissy
CARDIO: Monday -Sunday
45 minutes of running hills
Immediately after the run, he does a 3 hour bike ride hills included
Finishes with 10 100 meter wind sprints with a parachute
WEIGHT LIFTING
Monday:Legs
Squat: 10 sets of 10 reps (405 pounds)
Lunges: 10 sets of 10 reps (405 pounds)
Leg Press: 10 sets of 10 reps (720 pounds)
Deadlifts: 5 sets of 10 reps (405 pounds)
Leg extensions: 5 sets of 30 reps (240 pounds)
Leg curls: 5 sets of 20 reps (190 pounds)
Standing Calf Raises: 4 sets of 40 reps (300 pounds)
Tuesday: Back, shoulder, biceps and triceps
Pull Ups and Dips Supersets: 4 sets of 12 of each
Barbell rows: 4 sets of 12 reps (210 pounds)
lateral raises: 4 sets of 10 reps (30 pounds)
Lat Pulldown: 4 sets of 10 reps (100 pounds)
Barbell Curls: 4 sets of 15 reps (95 pounds)
Barbell reverse curls: 4 sets of 15 reps (95 pounds)
tricep pressdowns: 4 sets of 40 reps (300 pounds)
wednesday: Chest
Bench Press: 4 sets of 10 reps (235 pounds)
Incline Press: 4 sets of 10 reps (235 pounds)
Dumbell Pullovers :4 sets of 10 reps (80 pounds)
thurday: repeat Mondays Workout
Friday: Repeat Tuesday
I think some of this is far fetched, especially while he is going through regular skills training. Maybe this is what he does when he is not in training camp but I still think the leg work out has to be a lie. But then again maybe I am just a pussy
Thats what I was thinking too, but seriously that is what they put in the magazine I laughed when I saw it.
Deadlift 5 sets of 10 @ 405lbs
AFTER squats, lunges, and leg presses?
THis is the biggest load of bullshit I've EVER read or he is juiced to the FUCKING GILLS (or his max is like 800)
His name is Kongo not Kostinanov
lol, no way that's real:D
I keep trying to justify this but even on a smith machine this shit is ridiculous lol
Seriously check out the December issue of Ultimate MMA next time you are near a magazine rack.
You know what would be a motherfucker? if we're all here saying he doesn't do the shit then he releases some video of him ACTUALLY performing that work out.
Thanks for posting this, I had a good laugh. I don't read any of the MMA mags, so I am surprised to see them doing this.
I don't think it's going to be long before the MMA mags start having photos of MMA fighters lifting herculean poundages with styrofoam weights a la bodybuilding mags.
(tearing up) It's real to me, damnit!
^^^ LOL
He then does 230 push ups using only his penis, followed by shotputting 500 fat children into orbit and then a nice protein smoothie made of brontosaurus milk and angel placenta.
^LOL @ your dumb supplementation protocal
don't you know he EATS the brontosaurus after he milks it!
"They can't even make up a plausible workout ... Squat/DL/Lunge with the same weight? Maybe if you're only using a bare bar"
No doubt. 405lb lunges?
utter BS
tricep pressdowns: 4 sets of 40 reps (300 pounds)
--
MFn BS ..who does 4o reps of ANYTHING with weights??? only bodybuilders routine would have rep sequence like that and EVEN that is still alot --juicing or not lol
if this was his realroutine that dude should look like Lee Haney or something.
with the above aforementioned routine kongo should look like this
or
Marius Pudz
supersaiyan - tricep pressdowns: 4 sets of 40 reps (300 pounds)
--
MFn BS ..who does 4o reps of ANYTHING with weights??? only bodybuilders routine would have rep sequence like that and EVEN that is still alot --juicing or not lol
if this was his realroutine that dude should look like Lee Haney or something.
Dan Henderson does some insane amount of reps - 100 IIRC
NowhereMan22000 -
Dan Henderson does some insane amount of reps - 100 IIRC
Hendo does the 100s thing but he does it with a light weight.
Yea, 100 squats with 95#'s is way different than reps with 405#
I was under the impression that Hendo did 100 reps of each exercise total, not sets of 100. I could be wrong though, but that's what I remember hearing from the countdown show.