Strength & Conditioning Routine of a UFC World Champion (Analysis)

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Alexander Volkanovski is in my opinion a physical freak. After seeing some of his fights in the UFC, it made my jaw drop as a strength and conditioning coach.
has freakish physical capacity that he can maintain for all of those rounds against names such as Max Holloway and Islam Makhachev.
All of this got me excited to analyze his background and his strength and conditioning routine. Turns out he’s a former rugby player (some of the most athletic competitors on the planet).
In this video, I have gathered all the footage I could find on his strength and conditioning routine and I will give some explanations and guidelines based on those.

[@PowerTraining]

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[@jakubwianecki3706]

Great video as always. Professional analysis, no cheap insta "get ripped with these 3 exercises" bs.

[@danielorozco2297]

But his goal isn't to get ripped perse, but to improve his performance.

[@Quantum3691]

​@@thegigachad1254Those are very good exercises, they're just not sport intensive which require a larger variety for peak performance .

[@samw9954]

@@thegigachad1254 yeah thanks toolboy

[@RyuRaza]

@@thegigachad1254 1) Sissy squats 2) Lying leg curls 3) Broomstick rotations These 3 exercises are proven to get you down to 8% bodyfat.

[@BRlGADE_KINGPIN]

0:19 Volk ACTUALLY looks like a gremlin bro 💀

[@PowerTraining]

Regarding the comments of Volk wearing a mask in the video: I want to clarify that several of those clips are from the pandemic period where he was likely required by law to wear a mask. This means it wasn't a deliberate or sports-specific choice.

[@toddianuzzi9296]

That's insane lol

[@marcusantonius117]

What a tough guy

[@w4tth3mb3y3r5]

Hey mate could you make an example mma program?

[@guitar0wnz]

Thank you for including the physics of power. I'm a physicist but it never occurred to me to think of humans exercises as power outputs because I usually only ever see it in the context of batteries, cars, horses, or skiing accidents.

[@blackflag4093]

I will just stick to lifting with machines and free weights with controlled reps. This shit will get you injured.

[@josechamu240]

Please do more of these!!! An episode on GSP would be golden

[@safn5167]

Brillant video 💪🏼👌🏼 Great breakdown thank you 👍🏼

[@namitgupta1488]

Amazing video ,keep up the great work

[@lucatetta8359]

With the muzzle! Top!

[@whoknows8223]

Great video idea. You should continue this training analysing series of UFC/ fighting champs. Super interesting

[@Upnpersonal]

LOVE.THIS.GUY. 360° of Greatness both as a fighter and a man.

[@Lightybruv]

Never fail to deliver my man

[@MUST-TRT]

Accurate. Competent. Nothing added or taken away. Yet more to Volk's overall conditioning than what is shown - as stated at conclusion. From a colleague of graduate level sports medicine and human performance at its finest...subscribed.

[@davepowell7168]

Cogent narrative and explanation in concise format. The great Volkanovski is dedicated

[@Egi_Omar]

Bro you're putting so much work in these, only getting around 1k views per video, although you're making ones of the best containt available on youtube in this area... Much respect for you man, and thank you so much for you're work. Keep on grinding !

[@edmundvalero6841]

bro about to hit half a million views. just shows hard and good work pays off

[@grzegorzszopinski7111]

Great video, once again :). The part about the trap-bar especially resonates with me - when I was doing "regular" deadlift and I made a mistake (due to lack of concentration, sleepiness, over estimating my strength, etc.) my kickboxing work in next few days suffered tremendously. Switching to trap-bar really helped me to balance things out. Curiously, many commercial gyms I've visited, even really large ones, had only up to 1-2 trap-bars, which is usually far from enough, and waiting for your turn can get quite annoying.

[@laffiny]

this is great. lot of new ideas for my workout. great stuff. suscribed!

[@prasanth4740]

Great video as always ❤

[@gmurad1807]

Great video. I found it very informative. Keep it up.

[@gustavojuarez2862]

Thanks for the video! I’m starting my mma journey and don’t really have $ for personal training to get an in-depth routine. I will be taking kick boxing + jiu jitsu classes and strength training 2-3 times a week. As i get better I plan on adding some high intensity workouts inspired by this (:

[@bluedonkey180]

wonderful. Maybe a video on eating?

[@Eaon69]

You sure know your stuff about combat sports. I am new to this sport in terms of actually practicing it and your video was very easy to digest. Hearing your commentary is helpful as well. Nice job!

[@russ_fx]

These videos are so cool - love this channel, but probably only to practitioners haha. Love the technical side of sport and analyzing workout data to track measureable improvements. Like that jump mat, its a pretty cool piece of gear, definitely not a necessity, but still cool haha. Keep up the videos man, they are great.

[@lewieanderson6579]

This guy is a beast!

[@cachorroloco4143]

Amazing Videos, greetings from Chile.

[@mduduzipooe9619]

Great video indeed👌

[@aminsrour3284]

Great guide, detailed and informational. Thanks.

[@user-gl9if2ns7t]

one of the best channel for knowledge

[@yourimenlibar5879]

Very useful explanation, thanks!

[@CorpsWars97]

Such a great analysis

[@tetekuka6982]

Awesome video

[@user-nv2wt4hi8t]

Very intrigued. Will come back to this, thank you.

[@Fitnesstrainingpersonaltv]

Nice Analysis! And nice Persian accent! :D

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Binge watching ur vids. In a crisis of faith, on one hand you deserve tons of subs, on the other I don't want my opponents to know this gem of a channel

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Thanks, great work 👍

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[@eddddielang]

great analysis!

[@TheLosrodri]

Good stuff coach 👍

[@sgjtexny]

Good video. Can u make an mma strength and power program?

[@moshuhnanren5845]

If you put subs it says market chef instead of makachev lmao

[@turmoil7825]

volk is a spartan

[@the80s61]

I not fighter but i doing this kind of traning, its make me keep shreded,i do carnivour diet with a small amount of carbo in each meals. I gain muscle, agility, and power.

[@eggbenedict-gt7mw]

Good video and commentary

[@eddiehauser6661]

Great video, this type of training is great for just about any athlete, and is also the type of work that I most often see people missing in their workouts. I tend to see people doing pure strength work with max weight and low reps, hypertrophy work, or endurance work with low weight high reps, but they leave out this "speed-power" training. Also in terms of movements the two biggest things I see left out is rotational movements and hip specific movements, both covered in this video

[@NK-rm7kc]

For the Algo. Top notch content

[@RamazanUmut-pf6nd]

Ambassadors ne jo energy di hai video mein, full motivation mila 😄🌟

[@user-ec9lx3yn8g]

Brillant video Great breakdown thank you

[@DanMehmet-yy1ly]

Nice video no BS. Note at the end most fighters end up doing hours of steady state anyway, by drilling.

[@cryfier]

Sehr gutes Video!

[@CaribouVirtuel]

Verry interesting. Volk is a beast.

[@massyz2968]

GREAT TRAINING BUT LONG CARDIO STEADY SESSIONS (40 MINUTES OR MORE) ARE ALSO NEEDED FOR THE HEART TO BE STRETCHED AND TO BE ABLE TO GO THROUGH 5 ROUNDS WITH MINIMUM FATIGUE! ANOTHER REASON IS THE LONGEVITY OF THE ATHLETE ...

[@kurtchristain-playzyt3283]

❤

[@xxvenomkillsxx]

What a beautiful broken down analysis

[@adambrakey6351]

Great video

[@bertvsrob]

a rugby mindset alone puts you a cut above the rest

[@ferrisihite7568]

Kunci kemenangan displin dan latihan rutin dan yg terutama kecerdasan dalam mengalahkan musuh❤

[@SeckinBaris-eg2pw]

just used different bet types at 4RA, flexibility is awesome! really fits my style 🔄📊

[@HumanAki]

Ross Enmait nailed this in Infinite Intensity. A stable resource in every combat athlete's arsenal.

[@kayodoubleu3310]

I would love to see a reaction from Mark Rippetoe on this video 😀

[@77Sebby]

thanks for this

[@thesongoflunch]

I started wearing a mask in my gym and it's made me an elite level athlete

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[@enesmalik1193]

Hey bro is it possible to start with a aerobic training like rowing machine 6x6min interval with 2 min rest with zone 2 like breath trough nose or 20x30 sek with 1 min rest as anaerobic for lactat and after that do some explosive stuff as a wrestler ? Or can I not combine this training

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How the ambassadors presented everythingkoi hype hua kya hamare jaisa?? made me wanna register asap 😎👍

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[@capthappy345]

Nice

[@ickypolarbear9155]

average upstairs neighbour 2:59

[@robcooper8999]

How to avoid serious injury ?

[@alextop1850]

Great vid do Jon Jones vd

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with 4ra, every game feels like a double thrill - IPL action plus the chance at those mega prizes 🏏💸

[@yusifaliyev8739]

Hi, I couldn't find mma training program on your website can you help me with that?

[@Costello64]

Wow I've been studying this for some time as a science All apes like gorillas and chimpanzees have 70% fiber type 2 muscle and 30% type 1 we have the opposite. Type 2 muscle is our muscle, a bodybuilder muscle the one we use most because we move a lot more than primates do. But the fiber twitch 2 is the one that gives you explosive strength like a gorilla. You can change your muscle type accordingly to the exercise you do. This guy is training for gorilla strength

[@krnseu5073]

According to studies, you can convert Type 2 fibers to type 1 but not the opposite. So if you start training for marathons you’ll likely never be as explosive as you were or could’ve been.

[@ReptilianAnusWizzard]

Ballistic Benchpress looks like a great way to break your Skull.

[@ilknurLeyla]

Missed last week's draw, setting a reminder now, no more missing out on 4RA rewards! ⏰📆

[@GazaNL]

I'm always with the Muslim guys with the UFC fights. But i just can't help but love Alexander. Great guy great fighter. Love this guy.💪❤️

[@Paulo-pi8sn]

I'd like to know his weekly schedule. Does he train everiday? How long does the workouts last? Does he train 1x 2x or 3x a day? Meal plan. Hours of sleep. Whatever you can tell me related I will be grateful. Nice vid.

[@GokhanTaylan-mr6hj]

registered for this week’s 4ra draw, aiming for that Phone 15 Pro Max. Last year missed out, not this time 🎯📱

[@backtobasics8046]

5:43… she wants a piece of Alexander The Great hahaha! Great video man

[@HalukNeslihan]

💪 Points accumulate karne ka abhi best time hai, strategy banao and aim for big.

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Winners ki tarah smile karna hai toh join karo 4RA, abhii bhaya 🥳😁

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[@mrsbootsworkouts]

Wow... this is insane! Do you get injuries?? You are made of steel and rubber!

[@EsinSelma]

🎉 Aaj ki Lottery Record show dekhi, yaar prizes toh bawaal hain is saal!

[@SalchichaX]

Explosivines don't equal plyometrics

[@hbrandon947]

Bro highlighted his nipples in the thumbnail 💀

[@FevziTayfur]

Do you guys see the merch set prizes? Hoodies, t-shirts from 4 rabbit, I want one 😎👕

[@Othimbo]

The Ballistic Bench Press is the only exercise I don’t approve of, power push-ups are way better and safer. You don’t have to allocate brain power on catching and throwing the bar, you just push and land. Great video too. Stay strong my brothers

[@juanmejiagomez5514]

True, but a barbell is easier to load and more stable. Maybe with a weighted vest it could be done though, but it depends on how strong the athlete is

[@Othimbo]

@@juanmejiagomez5514 The heavier you go more brain power is needed to control the weight. If I'm focusing on not getting wrecked or worse every rep during an exercise, my mind muscle connection is obviously sidetracked. A weight west + foot elevation + jammer press and I'm good, tossing a weighted barbell is a no go for me, Im not that guy. Same gains and waaaay less danger

[@putinski666]

​@@juanmejiagomez5514 more stable? All it takes is one slip and you'll end up with a crushed sternum

[@sirmrs6952]

How do you incorporate conditioning and power workouts into a week of strength training?

[@IbnWobbler]

@@iamcolin or high altidvde training

[@jamieknight2139]

W

[@Michael-iw3ek]

The only way to win in a fistfight with someone like that is to shoot them with a sniper rifle from about a mile away.

[@AylinOyku]

4rabat's gamification har game ko more interesting banata hai 🎮🏆

[@reonbarrett5546]

i belive whats hes on meaning drugs but his traing and mind set means a lot

[@NazanAhmet]

Gamification ke through har match jeetna possible ban gaya hai, 4ra se better chance kahan milega? 🎮🏆