UFC fighters gritty sledge hammer workout

We all need our own individual workout plan to suit our unique needs. TJ Grant, a competitive athlete in a tough sport, demonstrates his—take from it what you will.

TJ Grant

The sport of mixed martial arts takes tremendous discipline, athleticism, skill and toughness.

Atlantic Canada’s own TJ Grant (from Cole Harbour, Nova Scotia) has come a long way since breaking into the UFC ranks a few years ago. TJ is now 5-0 at lightweight, after his biggest victory on May 25th, 2013 at UFC 160 in Las Vegas, when he knocked out former No. 1 contender Gray Maynard at 2:07 of the first round in a bout that UFC president Dana White said would determine the next challenger to lightweight champ Benson Henderson.

OptiMYz interviewed TJ back in 2009. You can also download TJ’s full workout. Here it is:


Publisher Max Brennan caught up with TJ to ask a few questions and photograph him working out.

OptiMYz: What motivates you?
TJ Grant: I like competition. I enjoy sport fighting. It is a challenge. I have always been good at it.

OP: Do you ever want to quit?
TJ: I never wanted to quit in the ring or out. You have to work through negative thoughts. Just thinking about quitting makes me not want to quit. In the ring I never want to give my opponent the satisfaction of seeing me submit.

OP: How many times a week do you work out?
TJ: I work out six times per week –twice a day.

OP: What’s your training regime?
TJ: I do at least three days of conditioning that includes weight training, cardio and plyometrics, as well as explosiveness training. I run and do yoga as well. I train in Brazilian Jiu-Jitsu, Muay Thai, wrestling and Mixed Martial Arts.

Click HERE to view the full .PDF of the original workout.

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Uploaded by Chris Surette