Strength & Conditioning Routine of a UFC World Champion (Analysis)
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- Опубликовано: 20 июн 2023
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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. 
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Great video as always. Professional analysis, no cheap insta "get ripped with these 3 exercises" bs.
But his goal isn't to get ripped perse, but to improve his performance.
@@thegigachad1254Those are very good exercises, they're just not sport intensive which require a larger variety for peak performance .
@@thegigachad1254 yeah thanks toolboy
@@thegigachad1254
1) Sissy squats
2) Lying leg curls
3) Broomstick rotations
These 3 exercises are proven to get you down to 8% bodyfat.
0:19 Volk ACTUALLY looks like a gremlin bro 💀
LOVE.THIS.GUY.
360° of Greatness both as a fighter and a man.
Please do more of these!!! An episode on GSP would be golden
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.
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 !
bro about to hit half a million views. just shows hard and good work pays off
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.
Amazing video ,keep up the great work
Never fail to deliver my man
Cogent narrative and explanation in concise format.
The great Volkanovski is dedicated
Brillant video 💪🏼👌🏼 Great breakdown thank you 👍🏼
Great video as always ❤
Great video idea. You should continue this training analysing series of UFC/ fighting champs. Super interesting
this is great. lot of new ideas for my workout. great stuff. suscribed!
wonderful. Maybe a video on eating?
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 (:
Great video. I found it very informative. Keep it up.
Very informative. Great video!
Very useful explanation, thanks!
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!
Great guide, detailed and informational. Thanks.
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.
Very intrigued. Will come back to this, thank you.
great analysis!
Such a great analysis
🤞 Can’t get enough of this, every draw is so thrilling, ready for April 26, hoping for the big cash prize 💰
Amazing Videos, greetings from Chile.
one of the best channel for knowledge
Brillant video Great breakdown thank you
Awesome video
Great video
Great video indeed👌
a rugby mindset alone puts you a cut above the rest
Good video and commentary
Thanks, great work 👍
Sehr gutes Video!
Good stuff coach 👍
Ross Enmait nailed this in Infinite Intensity. A stable resource in every combat athlete's arsenal.
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.
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
Verry interesting. Volk is a beast.
For the Algo. Top notch content
Ambassadors ne jo energy di hai video mein, full motivation mila 😄🌟
This guy is a beast!
With the muzzle! Top!
Nice video no BS. Note at the end most fighters end up doing hours of steady state anyway, by drilling.
Nice Analysis! And nice Persian accent! :D
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
Good video. Can u make an mma strength and power program?
What a beautiful broken down analysis
thanks for this
I will just stick to lifting with machines and free weights with controlled reps. This shit will get you injured.
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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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.💪❤️
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I started wearing a mask in my gym and it's made me an elite level athlete
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I would love to see a reaction from Mark Rippetoe on this video 😀
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Nice
Ballistic Benchpress looks like a great way to break your Skull.
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Hi, I couldn't find mma training program on your website can you help me with that?
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.
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.
Just entered for the Phone 15 Pro Max, fingers crossed with 4ra 🤞📱
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.
That's insane lol
What a tough guy
Hey mate could you make an example mma program?
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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
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.
registered for this week’s 4ra draw, aiming for that Phone 15 Pro Max. Last year missed out, not this time 🎯📱
If you put subs it says market chef instead of makachev lmao
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Great vid do Jon Jones vd
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
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
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
@@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
@@juanmejiagomez5514 more stable? All it takes is one slip and you'll end up with a crushed sternum
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How do you incorporate conditioning and power workouts into a week of strength training?
@@iamcolin or high altidvde training
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W
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.
How to avoid serious injury ?
5:43… she wants a piece of Alexander The Great hahaha!
Great video man
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Wow... this is insane! Do you get injuries?? You are made of steel and rubber!
운동량 미친거 아냐
volk is a spartan
average upstairs neighbour 2:59
i belive whats hes on meaning drugs
but his traing and mind set means a lot
Lb for lb volk is the best of the best always fighting at a disadvantage with size and reach