If you didn't see the latest “UFC All Access” about Sean Sherk on Spike TV, you missed a helluva show. I've been around the block a few times, and I've seen (and done) a lot of training. I'm not lying nor exaggerating when I say that the workout(s) that Sherk did on All Access were some of the toughest I've ever seen. If you haven't seen it, then you'd better watch the replay. It'll be well worth your time.

Here is a brief rundown of Sean Sherk's UFC All Access Workout:

--Grappling: 9 rounds @ 5 mins each, 45 secs rest (Yeah, you saw that right. Not 3 rounds, or 5 rounds, but NINE. Sherk rotates though 4-6 partners so that he's constantly rolling with somebody fresh.)
--Striking/Muay Thai: 5 rounds @ 5 mins each, 60 secs rest
--”Caveman Training:” 2x/week, 5 rounds @ 5 mins each, 60 secs rest (This was varied odd object training which included tire flips, sledgehammer strikes, crawling upside down on a suspended cable, tornado ball work, plyometric pushups, ab wheel, bear crawls, cable-resisted punches on a heavybag, lateral shuffling on all fours, time on the air dyne bike and upper body ergometer, and more.)
--Striking/Focus Mitts w/Takedowns: 2x/week, 9 rounds @ 5 min rounds (Sherk would hit the focus mitts in combinations, and then shoot in for a takedown. This was repeated for the entire round without rest. Notice again, that he's going for NINE rounds.)
--Weight Training: 4x/week, 2 bodyparts/day, supersets done throughout (On a side note, this does vary slightly from the article that was printed a few months ago in “Muscle & Fitness.” Everything is the same for the most part, save for the fact that he M&F article stated that Sherk trained with weights 6x/week – not 4x.)
--Stairs: 16 flights @ 13 stairs/flight, 8 trips up (This is roughly equivalent to 128 stories. Sometimes Sherk does Farmer's Walk with two dumbbells up the stairs. Between trips, he does rows with resistance tubing and dumbbell curls as active rest. Sometimes he skips the stairs, and just crawls up the side of the hill they're on, which seems to be almost vertical.)

I plan on adding caveman training multiple times a week to my training, i want to be jacked like sean sherk haha and take roids and deny it lol.