Tim Kennedy’s Workout – 17 February 2010

• Row 400m
• Dead-lift 150lbs dumbbells in each hand (1 rep)
• Dead-lift 140lbs dumbbells (2 reps)
• Dead-lift 130lbs dumbbells (3 reps)
• Dead-lift 120lbs dumbbells (4 reps)
• Dead-lift 110lbs dumbbells (5 reps)
• Dead-lift 100lbs dumbbells (6)
• Dead-lift 90lbs dumbbells (7)
• Dead-lift 80lbs dumbbells (8)
• Dead-lift 70lbs dumbbells (9)
• Dead-lift 60lbs dumbbells (10)
• Dead-lift 50lbs dumbbells (11)
• Row 400m

Time to beat 5:58

Middle of the pack 6:32

Last man 9:03

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Tim Kennedy’s Workout – 06 January 2010

As many kettlebell snatches (from ground to overhead) as you can do in 10 minutes. (40lbs)

Reps to beat: 290

Tim Kennedy’s Workout – 06 January 2010

Tim Kennedy’s Workout – 29 December 2009

Tabadas till ya die

Set 1
Straight bar curl

Set 2
Bench press

Set 3
V-ups

Set 5
Straight bar bent over rows

Set 6
Military press

Set 7
Sit-ups

Set 8
Skull crushers

Start with a weight that you can finish that first 20 seconds with… Then don’t take off any.

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Tim Kennedy’s Workout – 2 December 2009

10 One hand dumbbell snatches (55lbs)

10 Burpees

10 One leg step up, balence, curl then press (35lbs) (36″ step) 10 Sit-ups

9  One hand dumbbell snatches (55lbs)

9  Burpees

9  Step up curl then press (35lbs)

9  Sit-ups

All done…

Time to beat: 11:30

Middle of the pack 18:30

Last man:  24:10

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Tim Kennedy’s Workout – 22 October 2009

10 Hang cleans
10 Front squats
10 Push press
10 Overhead squats
3 rounds

With 135 lbs bar bell.

Time to beat 10:02

Middle of the pack 13:45

Last man 17:26

(Just use 95lbs and save yourself the embarrassment. This one will break you off)

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Tim Kennedy’s Workout – 13 October 2009

Tobadas to the death.

Definition of a Tobada:  20 Seconds of work then rest for 10 second.

Each round 5 minutes of tabadas.

1. Round 1
   Thrusters with bar bell (65)
   
2. Round 2
   Tire flips with a sprawl. (225 dead lift for you gym fags)
   
3. Round 3
   Burpees
   
4. Round 4
   Flutter kicks
   
5. Round 5
   Sprint

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Tim Kennedy’s Workout – 30 September 2009

1. 5 Snatch
2. 10 Box jump
3. 5 Burpee
4. 10 Wall ball
5. 5 Man makers
6. 10 Pull-ups
   

Repeat four more times.

Time to beat: 15:08

Middle of the pack: 19:00

Last man: 24:41

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STRIKEFORCE AND SHOWTIME SPORTS®
TEAM UP TO DELIVER LIVE MIXED MARTIAL ARTS
TO AMERICAN FORCES NETWORK

Deal Offers All Remaining 2009 STRIKEFORCE Events Including CBS Broadcast of “Fedor vs. Rogers” To American Troops Serving Abroad

First Up: American Military Hero Tim Kennedy

Takes On Undefeated Zak Cummings

STRIKEFORCE Challengers, Friday, Sept. 25,

Live on SHOWTIME® at 11 p.m. ET/PT

SAN JOSE, Calif. (Sept. 24, 2009)–Premier Mixed Martial Arts (MMA) promoter STRIKEFORCE and SHOWTIME Sports, have teamed up with the American Forces Network to deliver live MMA events to the men and women of the U.S. Armed Forces serving overseas via AFN, the worldwide television broadcast network. The deal calls for all STRIKEFORCE events for the remainder of 2009 to be distributed on AFN including the Nov. 7 M-1 Global co-promotion of Fedor Emelianenko vs. Brett Rogers, airing live on CBS Television Network.

The debut offering—this Friday’s Strikeforce Challengers event on SHOWTIME—features American military hero Tim Kennedy, the 29-year-old Special Forces soldier who has served tours of duty in Middle East, versus undefeated middleweight Zak Cummings in the main event from Tulsa, Okla.

“We are proud to be able to bring live Strikeforce events to the men and women of The United States Armed Forces,” Strikeforce CEO Scott Coker said. “These are people that have dedicated their lives to protecting our country so it’s great to be able to give something back to them. And the timing couldn’t be better. Having Army Ranger Tim Kennedy headline a terrific Challengers event is the perfect start.”

“Special thanks to Scott Coker for providing the AFN Broadcast Center with the approval,” says AFN’s Executive Director, Jeffrey White. “Without his initiative and clear understanding of our worldwide military broadcasting mission, delivery of Strikeforce to our well-deserving audience overseas would not be possible.”

The U.S. Department of Defense operates the American Forces Network which is carried on bases in 175 countries and aboard 140 U.S. Navy ships at sea around the world reaching nearly one million American service men and women.

“We are delighted to add Strikeforce mixed martial arts programs to our AFN schedule,” said Corey Slutsky, Sports Director at the American Forces Network. “We provide a touch of home to U.S. military service members and their families deployed around the world and we salute the Strikeforce team for their support of the troops.”

An elated Kennedy said: “This is freaking fantastic news. Right now, the Special Forces group that I recently left are deployed in Iraq and Afghanistan. Every single friend of mine is over there and I was planning on emailing every one of them the results of my fight right after it finished on Friday, but instead they get to watch it. I’ll be emailing everyone tonight and telling them and letting them know.”

Kennedy spoke to the popularity of MMA amongst his fellow soldiers, “It attracts the same kind of people: Intense, excited, aggressive, athletic type people. Also, the skills that guys use in MMA are skills that guys use to stay alive in combat. Boxing, wrestling, Jiu-Jitsu, that’s stuff that soldiers use to survive. Some of the Special Forces guys train in that stuff everyday. And for them to get to watch some of the guys that are the best in the world at it is exciting.”

Kennedy, (10-2) recently accepted an offer to serve in the Texas National Guard after spending six years in The United States Army, the last three as a sniper in the Seventh Special Forces Group.

He feels no pressure whatsoever being the main event Friday. “If I’m not getting blown up or getting shot at then it only means it’s going to be fun for me,” he said. “This is not life threatening. This is me going out and doing something that I enjoy and I enjoy fighting.”

In his last start, on June 19 at ShoWare Center in Kent, Wash., on Strikeforce Challengers, Kennedy dominated Nick “The Goat” Thompson, stopping him on the ground with an onslaught of punches in the second round (2:37).

“After 9/11 happened, I wanted to do something for my country,” he explained. Kennedy’s new job will allow him to remain in the armed services while maintaining enough flexibility to take his MMA career to the next level.

“The military is my life,” said Kennedy. “I am going to serve as long as they’ll let me. I’d love to retire in uniform.”

This time last year I was in Afghanistan. Because of my unit I more often than not travel on civilian flights. I was carrying a blue American Tourister bag as my garment bag. I finished my tour in Afghanistan, packed my bags and caught a military flight home. All in all it was a great trip!

14 months later I pull the same blue American Tourister bag out of my closet, and throw in all the stuff I will HAVE to have for the fight. You know the necessities. I brought my fight shorts, mouthpiece, banner, suit, hat, weight cutting gear, and running shoes. Threw it all in my bag and headed off to the airport. Checked in, and checked my “would be nice to have bag” and headed up to security, and here is where the real adventure began. I have been an NCO for 6 years. I think I’m a pretty decent one, but today my brass and ammo check skills were lacking.

I took off my awesome cowboy boots, watch, pull out my laptop, and take off my jacket. I’m such a disciplined traveler. I hate those people that don’t know the routine. As my blue American Tourister carry-on passed through the scanner they stop it, and take a closer look. Then I hear them say to each other “you ain’t going to like this.” They informed me that they have to search my bag, which is fine or course. The TSA rep digs through every one of those little pockets, and pulls out a single 9mm round.

They asked me to step into the search room. After a thorough strip search they decided to “test” my bag for residue. Reminiscing that the last place my bag was used was in Afghanistan didn’t really bode confidence that my bag would come out clean. Needless to say it was not a surprise that it came back with explosive residue on it…

I showed them my military ID, and try to explain that it’s no big deal. Next thing I knew, I was surrounded by 4 TSA reps and a Fayetteville police officer. The police officer who was apparently in “special forces” looked at my ID and asked why I had a goatee in the photo, and then asked if the ID was real….. siiiggghhhh….

I’m now sitting at my gate B3 waiting for my flight.