Anderson Silva is a Brazilian-born mixed martial arts fighter and current UFC middleweight champion. He has the longest active win with 10 wins and is considered the best pound-for-pound fighter in the UFC. Nicknamed “The Spider”, Silva dominates opponents with his long legs, incredible stamina and strength. He is one of the gambling athletes in the UFC and works incredibly hard to maintain his chiseled physique and fighting form.
Silva’s training plan includes time spent on cardio, flexibility, grappling / boxing / fighting skills, and weight lifting. Your goals are to build a strong body while staying within your weight requirements and staying fast and agile.
His training regimen includes distance runs (3-5 miles), followed by high-intensity interval training sessions. Typically this means shorter sprints (100 meters), push-ups, chin-ups, climbers, and other bodyweight movements designed to stimulate the central nervous system and improve maximal oxygen intake.
Cardio is followed by a rigorous stretch that includes stretching your arms, legs, and core to not only maintain flexibility, but also to make sure your muscles remain loose, flexible, and capable of your famous quick punches.
Silva works out with a program that includes heavy compound lifts like squats, deadlifts, and power cleanses. A similar program is the following:
Workout A: 3×5 back squat, 3×5 bench press, 3×5 power clean Workout B: 3×5 back squat, 3×5 shoulder press, 1×5 deadlift
Alternate your workouts three days a week with a day off between each session. Start the first week with Workout A and the second week with Workout B. You can add other workouts like sit-ups or pull-ups, but you want to put on the weight pretty much every time you hit the gym.
If you’re serious about building a body like Anderson Silva, diet and exercise will only get you halfway there. Supplements like nitric oxide will help you increase blood flow to your muscles. It can give you stronger workouts, faster muscle gains, increased endurance, and faster recovery times. These effects allow you to exercise more often and gain the athletic advantage you need. The harder you train, the more nitric oxide can benefit you and your body.