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

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11 ай бұрын

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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.

Пікірлер: 240

@PowerTraining 9 ай бұрын

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@jakubwianecki3706 11 ай бұрын

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

@danielorozco2297 10 ай бұрын

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

@Quantum3691 10 ай бұрын

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

@samw9954 10 ай бұрын

@@thegigachad1254 yeah thanks toolboy

@RyuRaza 10 ай бұрын

@@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 10 ай бұрын

0:19 Volk ACTUALLY looks like a gremlin bro 💀

@guitar0wnz 10 ай бұрын

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.

@Lightybruv 11 ай бұрын

Never fail to deliver my man

@namitgupta1488 9 ай бұрын

Amazing video ,keep up the great work

@davepowell7168 10 ай бұрын

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

@MUST-TRT 10 ай бұрын

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.

@prasanth4740 10 ай бұрын

Great video as always ❤

@Upnpersonal 10 ай бұрын

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

@josechamu240 10 ай бұрын

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

@safn5167 8 ай бұрын

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

@whoknows8223 10 ай бұрын

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

@grzegorzszopinski7111 11 ай бұрын

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.

@Egi_Omar 11 ай бұрын

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 2 ай бұрын

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

@gmurad1807 10 ай бұрын

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

@laffiny 10 ай бұрын

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

@yourimenlibar5879 10 ай бұрын

Very useful explanation, thanks!

@niallwatts789 7 күн бұрын

Very informative. Great video!

@Eaon69 3 ай бұрын

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!

@aminsrour3284 10 ай бұрын

Great guide, detailed and informational. Thanks.

@eddddielang 11 ай бұрын

great analysis!

@CorpsWars97 11 ай бұрын

Such a great analysis

@user-nv2wt4hi8t 10 ай бұрын

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

@russ_fx 10 ай бұрын

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.

@user-ec9lx3yn8g 4 ай бұрын

Brillant video Great breakdown thank you

@user-gl9if2ns7t 4 ай бұрын

one of the best channel for knowledge

@tetekuka6982 9 ай бұрын

Awesome video

@cachorroloco4143 8 ай бұрын

Amazing Videos, greetings from Chile.

@bluedonkey180 11 ай бұрын

wonderful. Maybe a video on eating?

@adambrakey6351 10 ай бұрын

Great video

@mduduzipooe9619 9 ай бұрын

Great video indeed👌

@AhmetHuseyin-xb9ze Ай бұрын

🤞 Can’t get enough of this, every draw is so thrilling, ready for April 26, hoping for the big cash prize 💰

@garvinalanoix369 10 ай бұрын

Thanks, great work 👍

@eggbenedict-gt7mw 10 ай бұрын

Good video and commentary

@NoForGayJesus 10 ай бұрын

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

@gustavojuarez2862 6 ай бұрын

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 (:

@TheLosrodri 10 ай бұрын

Good stuff coach 👍

@cryfier 10 ай бұрын

Sehr gutes Video!

@NK-rm7kc 10 ай бұрын

For the Algo. Top notch content

@lewieanderson6579 9 ай бұрын

This guy is a beast!

@eddiehauser6661 6 ай бұрын

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

@HumanAki 10 ай бұрын

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

@CaribouVirtuel 10 ай бұрын

Verry interesting. Volk is a beast.

@DanMehmet-yy1ly 10 ай бұрын

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

@RamazanUmut-pf6nd Ай бұрын

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

@Fitnesstrainingpersonaltv 8 ай бұрын

Nice Analysis! And nice Persian accent! :D

@77Sebby 10 ай бұрын

thanks for this

@xxvenomkillsxx 10 ай бұрын

What a beautiful broken down analysis

@lucatetta8359 10 ай бұрын

With the muzzle! Top!

@sgjtexny 10 ай бұрын

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

@bertvsrob 10 ай бұрын

a rugby mindset alone puts you a cut above the rest

@SeckinBaris-eg2pw Ай бұрын

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

@PowerTraining 10 ай бұрын

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 10 ай бұрын

That's insane lol

@marcusantonius117 10 ай бұрын

What a tough guy

@w4tth3mb3y3r5 9 ай бұрын

Hey mate could you make an example mma program?

@ferrisihite7568 10 ай бұрын

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

@kayodoubleu3310 8 ай бұрын

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

@enesmalik1193 10 ай бұрын

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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@massyz2968 8 ай бұрын

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 ...

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@capthappy345 10 ай бұрын

Nice

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

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

@blackflag4093 10 ай бұрын

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

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@ReptilianAnusWizzard 10 ай бұрын

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

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@Othimbo 10 ай бұрын

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 10 ай бұрын

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 10 ай бұрын

@@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 4 ай бұрын

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

@Paulo-pi8sn Ай бұрын

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.

@the80s61 10 ай бұрын

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.

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

@kurtchristain-playzyt3283 9 ай бұрын

❤

@thesongoflunch 9 ай бұрын

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

@mokiraymond94 10 ай бұрын

🔥🔥🔥🔥🔥

@sirmrs6952 10 ай бұрын

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

@IbnWobbler 10 ай бұрын

@@iamcolin or high altidvde training

@robcooper8999 10 ай бұрын

How to avoid serious injury ?

@GazaNL 10 ай бұрын

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.💪❤️

@Costello64 10 ай бұрын

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 10 ай бұрын

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.

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Great vid do Jon Jones vd

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

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

@backtobasics8046 10 ай бұрын

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

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

@Michael-iw3ek 10 ай бұрын

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.

@turmoil7825 10 ай бұрын

volk is a spartan

@AylinOyku Ай бұрын

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

@mrsbootsworkouts 5 ай бұрын

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

@hbrandon947 10 ай бұрын

Bro highlighted his nipples in the thumbnail 💀

@ickypolarbear9155 10 ай бұрын

average upstairs neighbour 2:59