Jump to the routine

Brian Stann’s Silver Star Workout

Get Silver Star strength with this intense workout from the U.S. Marine and former MMA pro.

Jump to the Routine
  • 1 day

  • 15

  • Yes

Brian Stann's Silver Star Workout
Brian Stann's Silver Star Workout

Brian Stann’s physique has been conditioned for victory both on the battlefield and in the Octagon—and it shows. Though recently retired from the UFC, Stann continues to perform workouts that reflect the high intensity and never-quit attitude of a pro fighter.

Here’s a glimpse at Stann’s usual Wednesday workout.

Grappling

“We’ll have a roomful of guys and I’ll generally lead them through a 10-to-15 minute dynamic warm-up,” Stann says. “We’ll drill some technique then start doing situational rounds with different scenarios you might encounter, or that one of us might be preparing for. We’ll go full contact, using strikes with gloves on. After that, we’ll cool down and we’re done.

Intensity: 5 Rounds x 5 Min. Each

Strength & Power

“When I lift, I’ll do exercises designed to build strength and power, such as the bench press, squat, pull-up or power clean,” Stann says. “Closer to a fight, this would shift to more conditioning and speed-based movements. I try not to do stuff that’s too isometric—fighting is more dynamic, so you can train that way. I’ll do a good, active warm-up, sometimes taking up to 20-25 minutes, then get into my lifts.”

Conditioning

On days when he doesn’t grapple, Stann mixes in this high-intensity conditioning circuit. “This is a three-minute round,” he says. “I’d start there with three rounds, then build up to five 5-minute rounds over the course of a 10-week training camp.” Try this widow-making routine to get shredded in a hurry.

Back to Stann Tough >>

Routine

Want a copy on the go?
Print

Strength & Power

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
3
Reps
5
Rest
--
Lower the weight to your chest and pause for a count before exploding the weight upward to full extension as quickly as possible.
Exercise 3 of 15

Dip Bar Inverted Rows/TRX Row

Equipment
Sets
3
Reps
12
Rest
--
Exercise 4 of 15

Barbell Squat

Equipment
Barbell
Sets
3
Reps
8
Rest
--
Exercise 6 of 15

TRX Atomic Pushup

Equipment
Sets
3
Reps
10
Rest
--
How to
Rest your toes in the stirrups of a TRX suspension trainer and assume a push-up position. Perform a push-up, forming a pike position with your hips up at the top of the movement.
Exercise 8 of 15

TRX Knees-to-Chest

Equipment
Sets
3
Reps
10
Rest
--
How to
With your feet in the stirrups of a TRX, assume the top of push-up position, tucking your knees in toward your chest.
Exercise 9 of 15

V-Up

Equipment
No Equipment
Sets
3
Reps
15
Rest
--

Conditioning

Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 15

Burpee

Equipment
Sets
1
Reps
30 sec
Rest
--
How to
See all of our tutorials