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Training with Bas Rutten Audio: Shadow Box, Bag Work and Cardio

March 29, 2023

Get into fight shape by having Bas Rutten yell at you to throw punches, kicks, knees and sprawl for continuous 30 minutes.

Bas Rutten is an MMA legend.

A former kickboxer and MMA fighter. He was  a UFC Heavyweight Champion, a three-time King of Pancrase world champion, and finished his career on a 22 fight unbeaten streak (21 wins, 1 draw).

I met Bas in 1999 at UFC19 at Casino Magic in Bay St. Louis, Mississippi. One of the nicest and coolest fighters I've met.

In 2008, Bas Rutten released audio workout CDs. I got them when they first came out and been using it ever since for 15+ years.

Bas created these workout audios for himself to train combinations and cardio because he was tired jumping rope or running. Eventually he compiled and released them to you and me.

The audio tracks include:

  • Bas Rutten's MMA Workout - All-Around Fighting - 2 Minute Rounds
  • Bas Rutten's MMA Workout - All-Around Fighting - 3 Minute Rounds
  • Bas Rutten's MMA Workout - All-Around Workout - Routine 1
  • Bas Rutten's MMA Workout - All-Around Workout - Routine 2
  • Bas Rutten's MMA Workout - Boxing - 2 Minute Rounds
  • Bas Rutten's MMA Workout - Boxing - 3 Minute Rounds
  • Bas Rutten's MMA Workout - Thai Boxing - 2 Minute Rounds
  • Bas Rutten's MMA Workout - Thai Boxing - 3 Minute Rounds

Each audio track is 28+ minutes. It includes boxing for punching only. Thai boxing combines punching, kicking and knees. All-around-fighting combines punching, kicking, knees and sprawls.

I do these at the start of every training session as shadow box or bag work.

Round 7 of Thai Boxing Track (2 Minute Round):

All-around-workout audios are tough 28+ minute cardio sessions with no rest. You do shadow box, pushups, jump squats, jump lunches, neck exercise, abs and more. It is continuous 28+ minute sessions. I do these 1-2x per month.

You can do all of these solo. Such as shadow boxing only or working on the bag. If you have someone to train with, you can do the audios on the pads.

No timer needed for any of these audio tracks. Bas tells you what to do, for how long and countdown during rest periods.

You can do few rounds of these as a warm up, as a cool down or do the entire session as a workout.

If some audios are too hard for you, then you can skip every other combo. For example, do the first combo he says, then skip the second, do the 3rd, skip the 4th and so on.

Bas also recommends doing these at 100% every time you throw. No half-ass shit.

This is one of the reasons why I throw all my combinations with intensity.

This is also how you build fight cardio quickly.

I can tell you myself that these have improved my stamina, speed, reflexes and fight cardio. It's why I continue to use them to this day.

Remember, these audios will NOT make you a good fighter. You need to spar for that. But as far as fight cardio goes, these are fantastic and I recommend you get these for yourself.

Now these audio tracks are on a CD. I ripped them to mp3s and loaded them up on my mp3 player and on my phone. So you'll need to do the same or get a CD player.

These audios sessions aren't easy and they aren't for everyone. But if you start training with these, your fight cardio will improve.

Get Bas Rutten MMA System Workout...

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