Grudge Match: MMA legends ROYCE GRACIE and KEN SHAMROCK have a score to settle at Bellator 149.

“A good big guy is going to beat a good little guy every time,”

Shamrock says.

The inaugural matchup in 1993 went to Gracie, who submitted Shamrock in 57 seconds. Their rematch nearly two years later was billed as a “Superfight.” It wasn’t. After an uninspiring 36 minutes that consisted mostly of Shamrock pinning Gracie to the floor, the bout was declared a stalemate. “He didn’t try anything; he just held me down,” Gracie says. “He came in for the draw.”

For decades, Shamrock lobbied for another rematch, claiming last-minute rule changes before both fights put him at a disadvantage. “[At UFC 1] they took my shoes away, but I had never not worn shoes,” he recalls. “It felt like my feet were slipping and unbalanced.” And at UFC 5 when he was informed prefight of a 30-minute time limit, he had a theory: “I thought, ‘They’re protecting themselves because they understood how good a shape I was in.’ The rule changes have always stuck in my head, and I’ve wanted to get another fight so I could think, ‘You guys tried, and you lost.’ ” Despite MMA fans yearning for a Gracie vs. Shamrock 3, it never came together. And when Gracie retired in 2013, it seemed as though it never would—until last November, when Bellator MMA announced that the two UFC Hall of Famers would clash in the cage one more time. It was a victory for Shamrock, whose persistent goading had finally paid off.

Gracie, now 49 years old, hasn’t competed since 2007. To shake any ring rust, he began doing two-a-days last November with emphasis on grappling, stand up, and strength and conditioning. Non-MMA specific training has relied mainly on bodyweight exercises to improve core strength, balance, and endurance. “I’m a grappler, so I’m not going to exchange firepower standing up,” he reveals. “I train standup to understand what’s coming to me. My game plan is to choke him out.”

Shamrock, who is 2-8 in his last 10 fights, has also made adjustments since prep started. “The World’s Most Dangerous Man” believes training with familiar faces—former UFC fighter Guy Mezger and his adopted brother, Frank Shamrock—will provide him an edge come February. “Mentally, I have direction and determination just from having these guys around,” he says.

Shamrock declined to provide specifics about his training, preferring to keep his opponent in the dark. (He did provide a sample workout from a past training camp, at right.) Dietwise, his meals consist of chicken, steak at least twice a week, fruits and vegetables, and pasta and rice (getting “good energy” from starches).

With a sound strategy, the right diet, and unwavering confidence, Shamrock is convinced he’ll be the victor when the final bell tolls at Bellator 149. “Do I believe that I’m better than he is, have all the skills and that I should win the fight? Absolutely.”

GRACIE’S STRENGTH AND CONDITIONING WORKOUT

Routine designed by Gracie’s strength coach James Strom. Perform 1A-C, 2A-C, 3A-C, and 4A-C as four trisets. Moves 1, 2, and 4 are done wearing a 20-pound weight vest. Do each move for four sets.

ExerciseDuration
1A. Resistance Band Lateral Shuffle30 sec.
1B. Double Shuffle with Level Change30 sec.
1C. Standing Trunk Rotation15 reps (each side)
2A. Prone Jumpthrough*30 sec. (each side)
2B. Dumbbell Iso Press12 reps
2C. Lateral Prone Push**25 sec. (each side)
3A. Resistance Band Prone Pull***12 reps (each side)
3B. Dumbbell High Pull8-10 reps (each side)
3C. Prone Shuffle with Sprawl****40 sec.
4A. Incline Dumbbell Row8-10 reps (each side)
 4B. Heavy Bag Situp  12 reps
 4C. Single-leg Mountain Climber15 reps (each side)

 

*From 3-point position (one hand, two feet down), bring one leg through to front of body. Return leg to start.

**From pushup position, jump laterally with the left hand and foot to the left. Land in a semi-pushup position.

Return to start.

***From 3-point position, pull an anchored band toward body.
****With hands on ground, shuffle body in semi-circle from hand to hand. Sprawl on command.

SHAMROCK’S MMA WORKOUT

EXERCISEROUNDSTIME
MORNING
Shadowboxing63 min.
Mitt Work63 min.
Agility Training*130 min.
EVENING
Situational Grappling**175 min.

 

*Might include: box jumps, jumping rope, lunge jumps, step-ups, tire flips, sledgehammer tire slams, and footwork drills.

**30- to 60-second drills from the clinch or ground are a component of his grappling training.

GRACIE vs SHAMROCK

ROYCE GRACIEKEN SHAMROCK
14-2-3RECORD28-16-2
49AGE52
6’1″HEIGHT6″
178-180 lbsWEIGHT200-203 lbs
Redondo Beach, CA, by way of Rio de Janeiro, BrazilFIGHTING OUT OFReno, NV

 

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