The MMA Workout

Got the killer instinct?

Reckon you've got what it takes to compete in the world of mixed martial arts (MMA)? Put your money where your mouth is and try adopting the gruelling workout regime and diet of James McSweeney – Britain's sole hope in The Ultimate Fighter 10: Heavyweight, which airs Saturdays at 11pm on Five USA.

The MMA diet

A serious fighter needs fuel, and a lot of it. "I try to eat every two hours, either straight before training or straight after," says McSweeney. "I find that if I maintain this diet six days a week I can then afford one ‘cheat day' on Sunday, which is basically where I eat all the bad stuff like ice cream, pizza and burgers etc. Then it's back to the clean diet on Monday." So, when the sight of yet another chicken breast is threatening to bring tears to your eyes, just remember your mantra: Cheat Day Is Coming.

6.30am: Porridge oats, large bowl with honey, and protein shake
9.00am: Recovery drink after training and a banana

12.00am: One breast of chicken with large penne pasta, and fruit (usually pineapple)
3.00pm: Protein drink
5.30pm: Recovery drink after training, then head home for steak and rice with vegetables
8.00pm: Protein drink
9.30pm: Chicken breast in pitta bread
Before bed: Protein drink with milk

The MMA workout routine

Now you know how to eat like a trojan, here's how not to be a knockout. "I would recommend mixed martial art training and fighting to anybody who is looking to either compete or just to stay fit and healthy," says McSweeney. "It's a great way to stay fit and keep your mind sharp for all of life's challenges."

Monday
7am: Conditioning workout – 60 minutes of intense, non-stop work, working speed, recovery andendurance.
11am: Jiu-jitsu practice – working on techniques and freestyle rolling (5x5 minute rounds).
7pm: Thai-boxing – two hours working techniques, usually on Thai pads (12x3 minute rounds with 30 seconds rest in between).

Tuesday 
7am: Strength training – working on explosive power and muscle recovery for one and a half hours.
11am: Thai boxing sparring – 5x5 minute rounds with one minute rest, with fresh new guy every round.
7pm: Wrestling – working takedowns, takedown defence control on the ground (two hours duration).

Wednesday
11am: Jiu-jitsu practice – techniques, same as above.
7pm: Boxing – working on mitts, working on footwork, angles and combinations (two hours).

Thursday
7am: Conditioning – working on high heart rate and recovery (one and a half hours' constant work).
7pm: Jiu-jitsu – techniques (two hours).

Friday
7am: Explosive strength – power lifting (two hours), dead lifting, squats, bench presses.
11am: Thai-boxing – mitts combinations (12x3 minutes with 30 seconds rest in between).
7pm: MMA sparring – (5x5 minutes) fresh guy in every new round.

Weekend
Weekends off – so relax and recover from the heavy week's training.

Alternatively

Not a master of jiu-jitsu or Thai-boxing? Substitute these sessions for a cardio workout, orpractice techniques of your martial art of choice.