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FRANCIS NGANNOU – 5 amazing WORKOUT Routines from “THE PREDATOR”

 

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

Francis Ngannou Introduction

Francis Ngannou workout

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

  1. Shadow Boxing ( 1 round x 3 min.)
    1. Rest (1 min.)
  2. High and  Low Jabs to the body ( 1 round x 3 min.)
    1. Rest (1 min.)
  3. Punch combos (1-2 or  2) – ( 1 round x 3 min.)
    1.  Rest (1 min.)
  4. Punch combos (1-2-3  or 3 )- ( 1 round x 3 min.)
    1. Rest (1 min.)
  5. Freestyle on the Bag

 

HOME BOXING WORKOUT

  1. Shadowboxing (1 min )
  2.  Stright 1-2 punches (30 sec.)
  3. Shadowboxing (1 min.)
  4.  Speed uppercuts (30 sec.)
  5.  Core scissors (1 min.)

REPEAT FOR 5 ROUNDS

 

UPPER BODY WORKOUT

  1. Clap push-ups (x4 Sets)-30 sec.
  2.  Decline Push-ups ( x 4 Sets)-30 sec
  3.  Dips (x 4 Sets)-30 sec
  4.  Narrow push-ups (x 4 Sets)-30 sec
  5.  Burpees (x 4 Sets)-30 sec

WORKOUT FOR LEGS AND OBLIQUES

  1. Jump switch lunges (5 Sets x 45 sec)
  2. Step, Step. Squad ( 5 Sets x 45 sec.)
  3. Ski Jumps (5 Sets x 45 sec.)
  4. Side plank crunches (5 sets x 45 sec.) Switch Sides!
  5. Side plank crunches (5 sets x 45 sec.)
  6. Bicycle Crunches ( 5 sets x 45 sec.)

CARDIO CIRCUIT

  1. Warm-up (One round 60 sec.)
  2. Jump, jump, Squad ( 5 rounds x 1 min.)
  3. Reverse lunge squat hold ( 5 rounds x 1 min.)
  4. Explosive jump squats ( 5 rounds x 1 min.)
  5. Burpees ( 5 rounds x 1 min.)

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