Randy Couture's Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 3, 2024
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What could an ex-UFC champion and cardiac arrest survivor teach you about health?

Two things: you can’t overlook the importance of physical activity and getting enough nutrition.

Unfortunately, we are living at a time when more than 1.4 billion adults worldwide [1] do not engage in either. As a result, it’s no wonder why so many people are becoming sick and frail.

And as a certified personal trainer, I always want to find out what celebrities have to say about how they achieved their fitness levels.

Who is Randy Couture?

Randy Couture posing with his championship belt

Randy Duane Couture is a retired Mixed Martial Arts (MMA) fighter, six-time UFC champion, head trainer at Xtreme Couture gym, former U.S Army sergeant, and coach for Team Quest.

Born in Washington State in 1963, Randy began his wrestling career in middle school and became a state championship winner as a high school senior.

After his debut fight, Couture quickly established himself as the most celebrated competitor of all time.

On October 23, 2019, at the age of 56, Randy Couture suffered a severe heart attack after a workout in Los Angeles. Surprisingly, due to his determination to finish his gym workout, he tried using a foam roller to roll his way out of the heart attack.

He then finished his workout and walked to a nearby hospital, where doctors informed him that he had a blood clot in his diagonal artery and immediately admitted him to intensive care for further treatment.

Workout Routine

randy couture pulling resistance bands

The Randy Couture workout is a 45-minute circuit training routine comprising 18 different exercises.

Circuit training is similar to a complex cardio workout, where you move from one activity to the next with little to no rest.

A heavy dose of lifting is an integral part of this workout plan, aimed at working the biceps and triceps for Greco Roman wrestling and fighting strength.

 

View this post on Instagram

 

A post shared by Randy Couture (@xcnatch)

This involves exercises such as the military press and working with a medicine ball.

As a result, these conditioning workouts create the physical and mental character you need to become a champ.

Here's a sneak-peek at the popular Randy Couture workout using certain weights.

Related: Back Attack Workout

1. Barbell Complex

man doing deadlifts outdoors

Randy Couture's Barbell Complex, or grappling circuit, is a workout used for MMA conditioning.

Something important to note is that you're not allowed to put the barbell down or rest until you complete all the exercises.

Each exercise consists of 8 reps, with a 2-minute break in between rounds.

  1. Bent-Over (Horizontal) Rows
  2. Upright Rows (Up rows)
  3. Military Press (keep knees off)
  4. Good Mornings
  1. Split Squats/ Rear Lunges (each leg)
  2. Squat Push Press
  3. Straight-Leg Deadlift x8

If you're a beginner, we recommend starting with a 45 lb weight bar and working upward, depending on your base conditioning.

2. Kettlebells Complex

man pulling up a kettlebell with two hands

You can opt to interchange kettlebells with dumbbells or other weights; however, stick to kettlebells for weighted moves that require explosive movements.

  1. Around-the-body Pass
  2. Halo
  3. Deadlifts
  1. Goblet Squats
  2. Kettlebell Swings
  3. Single Press

Additionally, Randy Couture Kettlebell Complex is a high-intensity interval training (HIIT) that's effective in burning fat through a lot of reps.

When you repeat each kettlebell exercise several times with little or no rest between sets, it offers short and intense bursts of strength.

3. Deadlift to Shrug Complex

man inside a gym lifting a heavy barbell

These are some of the polar Deadlift to Shrug moves to include:

  1. Hybrid Deadlift x8 reps
  2. Hybrid Deadlift to Shrug
  3. Conventional Deadlift to Shrug

You can stack up all the above moves into a vicious series circuit in your body workouts. Or, work through just one of them in your next leg session.

Randy Couture's Diet

black man drinking from a bottle, fresh cucumbers on a plate

The Randy Couture raw food diet is an improved version of an alkaline diet.

His eating habits focus on three key things: 

  1. Increasing the amount of live foods
  2. Decreasing the amount of acid-forming foods
  3. Covering all nutritional bases with supplementation

He also advises to do this:

1. Fresh or Steamed Vegetables

On most days of the week, start your day with fresh or lightly steamed vegetables.

These include spinach, cabbage, cucumbers, broccoli, green peppers, kale, etc.

According to research, this helps to counter the acidity that builds up from weight training and stress.

”When you eat a plant-based diet or supplement with an alkaline green drink, you assist the body in [many ways] to maintain an alkaline aerobic environment. [Comparatively],  excessively acidic food creates an unhealthy cellular environment, which increases the chance of pathogen growth [2].”

- Deanna Minich, IFM

 

2. Cut Down on Red Meat and Poultry

Avoid consuming too much red meat and poultry. Instead, get your protein from an organic source such as almonds, nuts, fish, and cereals.

3. Drink Plenty of Water

One thing that cannot be overlooked is proper hydration, aiming for around one gallon of water per day.

However, this will largely depend on multiple factors, including how intensive your body workouts are.

4. Eat Water-Rich Foods with Each Meal

Steer clear of foods containing sugar, such as soda water.

Eliminate as much soda water from your diet as possible, as sugar-rich foods can hurt your conditioning.

Randy's Mental Toughness and Mindset

Randy Couture's remarkable mental toughness and mindset set him apart in the MMA world.

His approach to training and competition exemplifies the crucial role of psychological resilience. By embracing mental toughness, Couture effectively managed stress and overcame challenges in the ring.

His strategies, mirroring those of elite athletes, involved rigorous mental preparation, visualization techniques, and a steadfast focus on goals. As a strength and fitness coach, I know from my own experience how important that kind of mindset is, and studies from the National University of Physical Education have confirmed these effects [3].

This mental fortitude, combined with his physical prowess, made Couture a formidable opponent and an inspiration in the realm of competitive sports.

Supplements

plate and bowl filled with different supplement pills

1. Testosterone

Randy Couture's testosterone supplement boosts athletic performance. It also enhances coronary and sexual health.

2. Lean Body Mass Booster

The lean body mass booster is a safe and legal anabolic accelerator. It supports the formation of human growth hormone (HGH).

3. Greens Supplement

An alkalizing greens supplement gives your body plenty of vitamins, antioxidants, minerals, and other phytonutrients.

4. Multivitamin

Couture supplements his diet with a multivitamin for men to ensure he meets all of his nutritional requirements.

5. Hemp Protein

Instead of taking dairy proteins, take hemp protein to assist with muscle growth. This is because it's made from plants and offers an all-inclusive array of amino acids.

6. Flaxseed Oil

Flaxseed oil is an omega-3 source derived from plants. It supports cardiovascular health and combats inflammation.

FAQs

How Often Should You Do the Randy Couture Workout?

Randy recommends practicing this intense workout three times per week, resting for 2 minutes between sets.

Is the Randy Couture workout effective?

Randy's plyometrics circuit is an effective full-body workout, especially if you do it with a partner or group.  It will fine-tune your timing, build strength, as well as muscular endurance.

What Does Randy Couture Recommend When Training With Workout Partners?

Randy recommends training with a workout partner who shares your goals. But if you can’t find one, a bungee cord harness will work just fine as well.


References:

  1. https://www.who.int/news-room/fact-sheets/detail/physical-activity
  2. https://plantbasedwithamy.com/alkaline-vegan-diet/
  3. https://www.researchgate.net/publication/344587632_Visualisation_techniques_in_sport_-_the_mental_road_map_for_succes
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2 thoughts on “Randy Couture’s Workout Routine, Diet Plan and Supplements

  1. Randy Couture even founded a gym called Xtreme Couture. Amazing!

  2. Randy Couture’s training has always been so smart and always train in good form!

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