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Brian Stann's Silver Star Workout

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

Brian Stann's Silver Star Workout
Duration 1 day
Exercises 15
Equipment Yes

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.

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Strength & Power

Exercise 1A

Single-Arm Dumbbell Snatch You'll need: Dumbbells How to
Single-Arm Dumbbell Snatch thumbnail
3 sets
5, 3, 3 reps
-- rest

Exercise 1B

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
3 sets
5 reps
-- 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 1C

Dip Bar Inverted Rows/TRX Row
exercise image placeholder
3 sets
12 reps
-- rest

Exercise 2A

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
8 reps
-- rest

Exercise 2B

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
3 sets
8 reps
-- rest

Exercise 2C

TRX Atomic Pushup
exercise image placeholder
3 sets
10 reps
-- rest
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 3A

Single-Leg Deadlift with Barbell You'll need: Barbell How to
Single-Leg Deadlift with Barbell thumbnail
3 sets
6 reps
-- rest

Exercise 3B

TRX Knees-to-Chest
TRX Workout thumbnail
3 sets
10 reps
-- rest
With your feet in the stirrups of a TRX, assume the top of push-up position, tucking your knees in toward your chest.

Exercise 3C

V-Up You'll need: No Equipment How to
V-Up thumbnail
3 sets
15 reps
-- rest

Conditioning

Exercise 1

Treadmill Run
exercise image placeholder
1 sets
30 sec reps
-- rest
Incline: 15; Speed: 7

Exercise 2

Rope Slam How to
Rope Slam thumbnail
1 sets
30 sec reps
-- rest

Exercise 3

Treadmill Run
exercise image placeholder
1 sets
30 sec reps
-- rest
Incline: 15; Speed: 7

Exercise 4

Medicine Ball Slam You'll need: Medicine Ball How to
Medicine Ball Slam thumbnail
1 sets
30 sec reps
-- rest

Exercise 5

Treadmill Run
exercise image placeholder
1 sets
30 sec reps
-- rest
Incline: 15; Speed: 7

Exercise 6

Burpee How to
Burpee With Pushup thumbnail
1 sets
30 sec reps
-- rest
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