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

PowerTraining
2023 ж. 20 Мау.
509 709 Рет қаралды
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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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  • Get Coached by me: 🎯🤝coachsaman.com/coaching/ Training Programs: 📈🥊coachsaman.com/shop/ Consultaiton: 📞 coachsaman.com/consult/

    @PowerTraining@PowerTraining8 ай бұрын

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

    @jakubwianecki3706@jakubwianecki370610 ай бұрын

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

      @danielorozco2297@danielorozco22979 ай бұрын

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

      @Quantum3691@Quantum36919 ай бұрын

    • @@thegigachad1254 yeah thanks toolboy

      @samw9954@samw99549 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.

      @RyuRaza@RyuRaza9 ай бұрын

  • 0:19 Volk ACTUALLY looks like a gremlin bro 💀

    @BRlGADE_KINGPIN@BRlGADE_KINGPIN9 ай бұрын

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

    @safn5167@safn51677 ай бұрын

  • Amazing video ,keep up the great work

    @namitgupta1488@namitgupta14888 ай бұрын

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

    @josechamu240@josechamu2409 ай бұрын

  • Never fail to deliver my man

    @Lightybruv@Lightybruv10 ай бұрын

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

    @davepowell7168@davepowell71689 ай бұрын

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

    @whoknows8223@whoknows82239 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.

    @MUST-TRT@MUST-TRT9 ай бұрын

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

    @Upnpersonal@Upnpersonal9 ай бұрын

  • Great video as always ❤

    @prasanth4740@prasanth47409 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 !

    @Egi_Omar@Egi_Omar10 ай бұрын

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

      @edmundvalero6841@edmundvalero6841Ай 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.

    @guitar0wnz@guitar0wnz9 ай бұрын

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

    @laffiny@laffiny9 ай бұрын

  • This guy is a beast!

    @lewieanderson6579@lewieanderson65798 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.

    @grzegorzszopinski7111@grzegorzszopinski711110 ай бұрын

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

    @gmurad1807@gmurad18079 ай бұрын

  • Great video indeed👌

    @mduduzipooe9619@mduduzipooe96198 ай бұрын

  • Very useful explanation, thanks!

    @yourimenlibar5879@yourimenlibar58799 ай бұрын

  • With the muzzle! Top!

    @lucatetta8359@lucatetta83599 ай бұрын

  • Great guide, detailed and informational. Thanks.

    @aminsrour3284@aminsrour32849 ай бұрын

  • wonderful. Maybe a video on eating?

    @bluedonkey180@bluedonkey18010 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!

    @Eaon69@Eaon692 ай бұрын

  • Awesome video

    @tetekuka6982@tetekuka69828 ай бұрын

  • Amazing Videos, greetings from Chile.

    @cachorroloco4143@cachorroloco41437 ай бұрын

  • Such a great analysis

    @CorpsWars97@CorpsWars9710 ай бұрын

  • great analysis!

    @eddddielang@eddddielang10 ай бұрын

  • Thanks, great work 👍

    @garvinalanoix369@garvinalanoix3699 ай бұрын

  • Good video and commentary

    @eggbenedict-gt7mw@eggbenedict-gt7mw9 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 (:

    @gustavojuarez2862@gustavojuarez28625 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.

    @russ_fx@russ_fx9 ай бұрын

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

    @user-nv2wt4hi8t@user-nv2wt4hi8t9 ай бұрын

  • one of the best channel for knowledge

    @user-gl9if2ns7t@user-gl9if2ns7t3 ай бұрын

  • Great video

    @adambrakey6351@adambrakey63519 ай бұрын

  • Good stuff coach 👍

    @TheLosrodri@TheLosrodri9 ай бұрын

  • Nice Analysis! And nice Persian accent! :D

    @Fitnesstrainingpersonaltv@Fitnesstrainingpersonaltv7 ай бұрын

  • Brillant video Great breakdown thank you

    @user-ec9lx3yn8g@user-ec9lx3yn8g2 ай бұрын

  • Sehr gutes Video!

    @cryfier@cryfier9 ай бұрын

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

    @DanMehmet-yy1ly@DanMehmet-yy1ly9 ай бұрын

  • thanks for this

    @77Sebby@77Sebby9 ай бұрын

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

    @sgjtexny@sgjtexny9 ай бұрын

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

    @RamazanUmut-pf6nd@RamazanUmut-pf6ndКүн бұрын

  • For the Algo. Top notch content

    @NK-rm7kc@NK-rm7kc9 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

    @NoForGayJesus@NoForGayJesus9 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

    @eddiehauser6661@eddiehauser66615 ай бұрын

  • What a beautiful broken down analysis

    @xxvenomkillsxx@xxvenomkillsxx9 ай бұрын

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

    @HumanAki@HumanAki9 ай бұрын

  • Nice

    @capthappy345@capthappy3459 ай бұрын

  • Verry interesting. Volk is a beast.

    @CaribouVirtuel@CaribouVirtuel9 ай бұрын

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

    @ferrisihite7568@ferrisihite75689 ай бұрын

  • a rugby mindset alone puts you a cut above the rest

    @bertvsrob@bertvsrob9 ай бұрын

  • ❤

    @kurtchristain-playzyt3283@kurtchristain-playzyt32838 ай бұрын

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

    @kayodoubleu3310@kayodoubleu33107 ай бұрын

  • 🔥🔥🔥🔥🔥

    @mokiraymond94@mokiraymond949 ай бұрын

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

    @thesongoflunch@thesongoflunch8 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.

    @the80s61@the80s619 ай бұрын

  • How to avoid serious injury ?

    @robcooper8999@robcooper89999 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 ...

    @massyz2968@massyz29687 ай бұрын

  • kya baat hai yaar have you seen that new 4RABT gully cricket video with ambassadors? 😍 it's super cool 🏏🌟

    @AdilBusra@AdilBusraКүн бұрын

  • the gamification by 4rabit kuch alag hi baath hai, makes every game so much more exciting 🎮🕹️

    @ilknurDervis@ilknurDervisКүн бұрын

  • Gully cricket + gamification = Too much fun, 4rab is on another level 🏏🕹️

    @KonuralpUlku@KonuralpUlkuКүн бұрын

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

    @blackflag4093@blackflag40939 ай бұрын

  • volk is a spartan

    @turmoil7825@turmoil78259 ай бұрын

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

    @HayriFethi@HayriFethiКүн 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

    @enesmalik1193@enesmalik11939 ай бұрын

  • each point you earn feels so rewarding, khali dekhna hi nahi but really being part of the IPL craze thanks to 4ra 🎯🏏

    @CemilEmine@CemilEmineКүн бұрын

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

    @ReptilianAnusWizzard@ReptilianAnusWizzard9 ай бұрын

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

    @moshuhnanren5845@moshuhnanren58459 ай бұрын

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

    @NazanPinar@NazanPinarКүн бұрын

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

    @yusifaliyev8739@yusifaliyev87399 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.

    @Paulo-pi8sn@Paulo-pi8sn12 күн бұрын

  • W

    @jamieknight2139@jamieknight21397 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.

    @PowerTraining@PowerTraining9 ай бұрын

    • That's insane lol

      @toddianuzzi9296@toddianuzzi92969 ай бұрын

    • What a tough guy

      @marcusantonius117@marcusantonius1179 ай бұрын

    • Hey mate could you make an example mma program?

      @w4tth3mb3y3r5@w4tth3mb3y3r58 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

    @Othimbo@Othimbo9 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

      @juanmejiagomez5514@juanmejiagomez55149 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

      @Othimbo@Othimbo9 ай бұрын

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

      @putinski666@putinski6663 ай бұрын

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

    @OsmanOzlem@OsmanOzlemКүн бұрын

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

    @sirmrs6952@sirmrs69529 ай бұрын

    • @@iamcolin or high altidvde training

      @abungu4496@abungu44969 ай бұрын

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

    @Tubaibrahim-jc5lb@Tubaibrahim-jc5lbКүн бұрын

  • average upstairs neighbour 2:59

    @ickypolarbear9155@ickypolarbear91559 ай бұрын

  • Great vid do Jon Jones vd

    @alextop1850@alextop18509 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

    @Costello64@Costello649 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.

      @krnseu5073@krnseu50739 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.💪❤️

    @GazaNL@GazaNL9 ай бұрын

  • IPL 2024 isn't just about cricket this time, bada jeete ka mauka with 4RBT, loving this whole setup they’ve done 🏆💥

    @NagihanOzlem@NagihanOzlemКүн бұрын

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

    @AylinOyku@AylinOykuКүн 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.

    @Michael-iw3ek@Michael-iw3ek9 ай бұрын

  • 운동량 미친거 아냐

    @jjongna@jjongna9 ай бұрын

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

    @mrsbootsworkouts@mrsbootsworkouts4 ай бұрын

  • Lb for lb volk is the best of the best always fighting at a disadvantage with size and reach

    @jorgechacon1759@jorgechacon17596 ай бұрын

  • Us Australians still prefer to train in the old school methods. I mean, we hardly have a choice since we cannot afford world class facilities or specialists like athletes in USA, China, Saudi Arabia, and so on can. But also because we have a “if it isn’t broke, it there is no need to fix it” attitude to training. There is no need to play god and try to reinvent the wheel when it comes to exercise when basic weightlifting, running, swimming, and stretching cover pretty much all of the bases. That’s all it is. Do the basics but do them well. That’s all it takes.

    @CousinJesse1@CousinJesse16 ай бұрын

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

    @reonbarrett5546@reonbarrett55468 ай бұрын

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

    @backtobasics8046@backtobasics80469 ай бұрын

  • Bro highlighted his nipples in the thumbnail 💀

    @hbrandon947@hbrandon9479 ай бұрын

  • 🚗 BMW X3 ka sapna, APRIL 26 se kar sakte hain chase. Ready ho jao!

    @FerhatMerve@FerhatMerveКүн бұрын

  • guys, don't wait, abhii join karo and start collecting points, patha nahi shayad you could be driving that BMW next 🤑🚗

    @SametEsra-ps5zm@SametEsra-ps5zmКүн бұрын

  • 🎧 Airpods ka wait nahi kar sakta. Har match ke baad points check karna, ritual ban gaya.

    @FatihRifat-bh8ld@FatihRifat-bh8ldКүн бұрын

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

    @NazanAhmet@NazanAhmetКүн бұрын

  • Jaldi karo, get on 4rabit, and be part of the IPL 2024 excitement 🏃🎉

    @OzlemSuleyman@OzlemSuleymanКүн бұрын

  • This is not how envision working out at 24 hr fitness.

    @ezrhino100@ezrhino1009 ай бұрын

  • Scared to face Islam navogradove

    @KingShawn-ip7sg@KingShawn-ip7sg7 ай бұрын

  • 👕 Do you guys check out the merch sets? 75 winners, those odds are good, and the stuff looks cool 🧢 April 26 here I come!

    @MetinMehmet-qz1xt@MetinMehmet-qz1xtКүн бұрын
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