Continued from Randy Couture: Diet and Nutrition.

Randy Couture’s take-no-prisoners workout

Randy Couture relies on moves that build explosive power and speed. Here are four of his favorites.

Medicine-ball squat jumps Hold the ball in both hands at your chest, and draw in your navel. Jump and lift the ball over your head. As you land, thrust one leg forward and squat down into a lunge and throw the ball to a partner.

When you land, make sure to keep the front foot and knee pointed straight ahead. As you rise back to a standing position, bring your feet parallel again and receive the ball pass. Alternate legs in lunges. Do three sets of 10 reps.

Medicine-ball pushup Assume the pushup position with your navel drawn in and your right hand balanced on the ball. Explosively push upward and slightly to the right until both palms are free. Land with your left hand on the ball, and keep alternating arms. Do three sets of 10 reps.

Offense hop Line up six stepping platforms end to end, each about 19 inches apart. Keeping your feet about shoulder-width apart, hop laterally back and forth over the platforms. Move forward to hop over all the platforms, then turn around and hop back. Do three sets of 12 reps.

Defense hop Use the platform setup for the offense hop. Hop laterally, landing on top of each platform, then hop down to the opposite side. Move forward to hop over all the platforms, then turn around and hop back. Do three sets of 12 reps.