EDGE
SPORTS
BAD BLOOD
“He’s not
my enemy.
I just don’t
like the guy,”
Gracie says of
Shamrock.
Grud g e
Match
MMA legends ROYCE
GRACIE and KEN
SHAMROCK have a
score to settle at
Bellator 149.
BY MARK BARROSO
42
MUSCLE & FITNESS
GRACIE’S
STRENGTH AND
CONDITIONING WORKOUT
Routine designed by Gracie’s strength coach James Strom. Perform 1A-C, 2A-C, 3A-C, and 4A-C as
four trisets. Moves 1, 2, and 4 are done wearing a 20-pound weight vest. Do each move for four sets.
EXERCISE DURATION EXERCISE DURATION
1A. Resistance Band
Lateral Shuffle 30 sec. 3A. Resistance Band
Prone Pull*** 12 reps
(each side)
1B. Double Shuffle with
Level Change 30 sec. 3B. Dumbbell High Pull 8-10 reps
(each side)
1C. Standing Trunk
Rotation 15 reps
(each side) 3C. Prone Shuffle with
Sprawl**** 40 sec.
2A. Prone Jump-
through* 30 sec.
(each side) 4A. Incline Dumbbell
Row 8-10 reps
(each side)
2B. Dumbbell Iso Press 12 reps 4B. Heavy Bag Situp 12 reps
4C. Single-leg Mountain
Climber 15 reps
(each side)
2C. Lateral Prone Push** 25 sec.
(each side)
*From 3-point position (one hand, two feet down), bring one leg through to front of body. Return leg to start.
**From pushup position, jump laterally with the left hand and foot to the left. Land in a semi-pushup position.
Return to start. ***From 3-point position, pull an anchored band toward body.
****With hands on ground, shuffle body in semi-circle from hand to hand. Sprawl on command.
FEBRUARY 2016
MORE THAN 22 years after they
clashed at UFC 1, MMA legends
Royce Gracie and Ken Shamrock
will square off for a third time on
Feb. 19 at Bellator 149. The inaugu-
ral matchup in 1993 went to Gracie,
who submitted Shamrock in 57
seconds. Their rematch nearly
two years later was billed as a
“Superfight.” It wasn’t. After an
uninspiring 36 minutes that
consisted mostly of Shamrock
pinning Gracie to the floor, the bout
was declared a stalemate. “He
didn’t try anything; he just held me
down,” Gracie says. “He came in for
the draw.”
For decades, Shamrock lobbied
for another rematch, claiming
last-minute rule changes before
both fights put him at a disadvan-
tage. “[At UFC 1] they took my
shoes away, but I had never not
worn shoes,” he recalls. “It felt like
my feet were slipping and unbal-
anced.” And at UFC 5 when he was
informed prefight of a 30-minute
time limit, he had a theory: “I
thought, ‘They’re protecting
themselves because they under-
stood how good a shape I was in.’
The rule changes have always stuck
in my head, and I’ve wanted to get
another fight so I could think, ‘You
guys tried, and you lost.’ ”