
The Cameroonian fighter Francis Ngannou from the UFC shares with us some effective training that will make you a real predator in the ring.
Table of content
SHORT INTRODUCTION
- Francis Ngannou record: 15-3-0
- Francis Ngannou weight 250 lbs. (~113 kg)
- Francis Ngannou height: 6′ 4″ (~193 cm)
- Francis Ngannou loss : 3
- Class: Heavyweight
- Age:34
- Born: 5 September 1986, Cameroon
- Association: MMA FACTORY
FRANCIS NGANNOU WINS
- vs Jairzinho Rozenstruik (May / 09 / 2020)
- win in the first round (0:20) with KO (Punches)
- vs Junior dos Santos (Jun / 29 / 2019)
- win in the first round (1:11) with TKO (Punches)
- vs Cain Velasquez (Feb / 17 / 2019)
- win in the first round (0:26) with KO (Punches)
- vs Curtis Blaydes (Nov / 24 / 2018)
- win in the first round (0:26) with TKO (Punches)
- vs Alistair Overeem (Dec / 02 / 2017)
- win in the first round (1:42) with KO (Punch)
- vs Andrei Arlovski (Jan / 28 / 2017)
- win in the first round (1:32) with TKO (Punches)
- vs Anthony Hamilton (Dec / 09 / 2016)
- win in the first round (1:57) with Submission (Kimura)
- vs Bojan Mihajlovic (Jul / 23 / 2016)
- win in the first round (1:34) with TKO (Punches)
- vs Curtis Blaydes (Apr / 10 / 2016)
- win in the second round (5:00) with TKO (Doctor Stoppage)
- vs Luis Henrique Barbosa de Oliveira (Dec / 19 / 2015)
- win in the second round (2:53) with TKO (Doctor Stoppage)
- vs William Baldutti (May / 28 / 2015)
- win in the second round (N/A) with TKO (Punches)
- vs Luc Ngeleka (Sep / 20 / 2014)
- win in the first round (0:43) with Submission (Guillotine Choke)
- vs Nicolas Specq (Apr / 05 / 2014)
- win in the second round (2:10) with Submission (Arm-Triangle Choke)
- vs Bilal Tahtahi (Apr / 05 / 2014)
- win in the first round (3:58) with Submission KO (Punch)
- vs Rachid Benzina (Nov / 30 / 2013)
- win in the first round (1:44) with Submission (Armbar)
FRANCIS NGANNOU LOSS
- vs Derrick Lewis (Jul / 07 / 2018)
- loss in the third round (5:00) with Decision (Unanimous)
- vs Stipe Miocic (Jan / 20 / 2018)
- loss in the fifth round (5:00) with Decision (Unanimous)
- vs Zoumana Cisse (Dec / 14 / 2013)
- loss in the second round (5:00) with Decision (Unanimous)
FRANCIS NGANNOU WORKOUT
BEGINNER BOXING WORKOUT
- Shadow Boxing ( 1 round x 3 min.)
- Rest (1 min.)
- High and Low Jabs to the body ( 1 round x 3 min.)
- Rest (1 min.)
- Punch combos (1-2 or 2) – ( 1 round x 3 min.)
- Rest (1 min.)
- Punch combos (1-2-3 or 3 )- ( 1 round x 3 min.)
- Rest (1 min.)
- Freestyle on the Bag
HOME BOXING WORKOUT
- Shadowboxing (1 min )
- Stright 1-2 punches (30 sec.)
- Shadowboxing (1 min.)
- Speed uppercuts (30 sec.)
- Core scissors (1 min.)
REPEAT FOR 5 ROUNDS
UPPER BODY WORKOUT
- Clap push-ups (x4 Sets)-30 sec.
- Decline Push-ups ( x 4 Sets)-30 sec
- Dips (x 4 Sets)-30 sec
- Narrow push-ups (x 4 Sets)-30 sec
- Burpees (x 4 Sets)-30 sec
WORKOUT FOR LEGS AND OBLIQUES
- Jump switch lunges (5 Sets x 45 sec)
- Step, Step. Squad ( 5 Sets x 45 sec.)
- Ski Jumps (5 Sets x 45 sec.)
- Side plank crunches (5 sets x 45 sec.) Switch Sides!
- Side plank crunches (5 sets x 45 sec.)
- Bicycle Crunches ( 5 sets x 45 sec.)
CARDIO CIRCUIT
- Warm-up (One round 60 sec.)
- Jump, jump, Squad ( 5 rounds x 1 min.)
- Reverse lunge squat hold ( 5 rounds x 1 min.)
- Explosive jump squats ( 5 rounds x 1 min.)
- Burpees ( 5 rounds x 1 min.)