Article

How Nate Quarry gets his rock-hard muscles

By Myatt Murphy - Nate ‘Rock’ Quarry may be known for his no-quit attitude and quirky charisma, but the most notable thing about him may be his mobility. At 37, he’s not the youngest fighter in the UFC, but you'd never guess that from watching him do his job in the Octagon.

By Myatt Murphy

Nate QuarryNate ‘Rock’ Quarry may be known for his no-quit attitude and quirky charisma, but the most notable thing about him may be his mobility. At 37, he’s not the youngest fighter in the UFC, but you'd never guess that from watching him do his job in the Octagon. See him Wednesday night at UFC Fight Night

The secret behind his age-defying anatomy? A workout that focuses on not just strength and cardio training, but a mix of vital athletic areas that help turn Quarry into one of the sport’s most well-rounded athletes. 

Before a fight, Quarry trains a minimum of two days a week—for up to 90 minutes a session—with strength and conditioning coach Greg Thompson. The regimen might best be described as "No Pain, No Gain." “Every workout is different, depending on what we need to work on prior to a fight,” says Quarry, “But regardless of what I’m doing, I’m screaming every single second of every exercise and bringing every ounce of strength I have to get it done.

"You can’t be afraid when training to go into that painful barrier. But when a fight’s coming up, that’s one of the jobs of my coaches is to pull me back and get me to slow down, because if my body could take it, I’d be training as hard as possible every single day.”

Think you can handle Quarry’s routine? Here’s an example of just one of his typical strength and conditioning workouts, with details about each section below:

AVERAGE DAY

1. A 5-12 minute warm-up (consisting of running and 18 different bodyweight exercises)
2. A core exercise circuit (6-8 exercises done back-to-back)
3. Agility ladder footwork drills (30 seconds an exercise; 6-8 minutes straight.)
4. Functional Strength Training routine
•    Walking Lunge Press (walk 90 feet for one set; do 3 sets total)
•    Clean and Jerk (30-60 seconds; 3 sets total)
•    Turkish Get-ups (60 seconds; 3 sets total)
5. Corrective/mobility strength training routine
•    Lateral Lunges (12-16 reps combined; 2-3 sets)
•    Drop Lunge (12-16 reps combined; 2-3 sets)
•    T-Spine Push-ups (10-12 reps; 2-3 sets)
6. A 15-20 minute stretching cool-down

Warm-Up
First thing on the agenda: “Nate always starts his workouts with a very structured ‘dynamic warm-up’ UFC Fight Night Weigh-In Nate Quarrythat keeps him in a constant state of motion,” says Thompson, “He jogs four laps, then I have him run through a series of around eighteen bodyweight exercises—such as lunge twists and bear crawls, for example—for a warm-up that takes about 5-12 minutes to complete,” says Thompson, “It’s a far more comprehensive routine than what most people do to prepare themselves to work out, incorporating a variety of mobility exercises, balance and muscular coordination exercises and basic functional strength moves that literally prepare him physically from head to toe.”

Core
Next, he runs through about 6-8 exercises that work his core from a variety of different angles, ranging from alternating toe touches and hyperextensions to lateral hip raises. “I’ll run him through each exercise and have him do each for about 30-50 reps,” says Thompson, “What this does is activate all of his core muscles, so they stay strong and mobile throughout the rest of his workout.”

Dexterity Drills
Once his core’s activated, the bulk of Quarry’s workout consists of footwork drills to train his nimbleness, a series of 3-4 functional exercises to train his muscles to react and work together, then 3-4 corrective exercises that help open up his body so he’s more mobile in the Octagon. Finally, Quarry’s cool-down consists of a mix of stretches. “The entire stretching portion of his routine lasts about 10-20 minutes, with each stretch held between 60-90 seconds to really help his tissues expand and stretch,” says Thompson.

Recovery
Quarry has been known to do everything from flipping 400-lb. tires and swinging sledgehammers to climbing ropes and throwing medicine balls to prepare his body. However, Quarry also believes, “it’s not just about how hard you work, it’s about how well you recover.” That’s why no matter what exercises he loves to do, his trainer is very particular to break his routine up into a series of mini-workouts, each designed to work on various aspects of his conditioning to keep him strong, fast and injury-free.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible

미디어

최근
UFC 해설자 조 로건이 UFN 라스베이거스 대회 메인이벤트 토마스 알메이다-코디 가브런트 5라운드 대결에 대해 살펴본다. 대회는 폭스스포츠 1 채널을 통해 무료로 중계되며, 라스베이거스 만달레이 이벤트 센터에서 열린다.
2016. 5. 26
UFC 밴텀급 토마스 알메이다는 무패 전적을 유지하며 체급 랭킹 10위권으로 진입하기 위해 수없이 많은 땀을 흘렸다. 알메이다는 이제 UFN 라스베이거스 대회에서 코디 가브런트를 맞이하며 정상을 향한 여정을 계속한다.
2016. 5. 26
토마스 알메이다가 UFC 특파원 아만다 살바토의 인터뷰에 한다. 알메이다와 살바토는 함께 경주차량에 탑승해 직접 차량을 몰아본다. 현재 무패행진 중인 알메이다가 노리는 것은 이번 일요일 코디 가브런트를 꺾고 21승 무패 전적을 기록하는 것이다.
2016. 5. 26
동부 오후 9시 서부 오후 6시 UFN 라스베이거스 대회가 막을 올린다. 코디 가브런트 vs. 토마스 알메이다 대결이 메인이벤트다. 헤난 바라오-제레미 스티븐스 대결을 비롯해 다양한 경기가 준비되어 있다.
2016. 5. 26