Welcome to the Strength Training section of The Alex Pereira Workout. This programme features compound lifts and functional exercises to build total-body power and resilience for the octagon.
Table of Contents
Strength Training
The Alex Pereira strength training programme is built to maximise explosive power and knockout potential, focusing on compound lifts and rotational strength to enhance striking force. Reflecting Pereira’s aggressive stand-up style, the workouts emphasise trap bar deadlifts, squats, and overhead presses to build total-body power and fight-specific strength.
Over the 5-week programme, the goal is to increase volume and explosive output while maintaining proper form and intensity. Progression is based on progressive overload and explosive reps, gradually adding weight or reps each week. By the final week, aim to lift 70–80% of your 1RM for key lifts like trap bar deadlifts, bench press, and squats while maintaining speed and power. This approach ensures you develop the strength and explosiveness needed to finish fights quickly and decisively.
Weekly Progression
- 1RM Range: Focus on lifting 70–80% of your 1RM for key lifts like trap bar deadlifts, bench press, and squats to maximise hypertrophy and explosive power without compromising form.
- Add weight gradually: 1–2 kg for upper body, 2–3 kg for lower body each week if form holds.
- Increase sets: Feel free to add an extra set in weeks 2, 4, and 5 to boost volume.
- Reduce rest: Gradually drop from 90 to 60 seconds for hypertrophy and endurance.
- Supersets: Use in week 5 to maximise time under tension and pump.
- Log everything: Track reps, sets, weight, and rest times for progress.
Strength Circuit 1:
Lower Body Hypertrophy & Power (Leg Drive, Posterior Chain, Stability)
- Trap Bar Deadlifts: 4 x 10-12 reps.
- Weighted & Elevated Squats: 4 x 12-15 reps.
- Romanian Deadlifts: 3 x 12-15 reps.
- Nordic Hamstring Curls: 3 x 12 reps.
- Smith Machine One-Leg Squats: 3 x 12 reps per leg.
- Sled Pushes/Pulls: 3 rounds of 25 metres (27 yards) each.
- Standing Calf Raises: 3 x 15-20 reps.
Strength Circuit 2:
Upper Body Hypertrophy & Pressing Power (Chest, Shoulders, Back, Arms)
- Bench Press: 4 x 10-12 reps.
- DB Chest Press: 4 x 12-15 reps.
- Overhead BB Press: 4 x 10-12 reps.
- Weighted Chin-Ups: 4 x 10-12 reps.
- Bent-Over Rows: 4 x 12-15 reps.
- Single Arm Rows (Cables): 3 x 12 reps per side.
- Reverse Flys: 3 x 12-15 reps.
- DB Hammer Curls: 3 x 12 reps.
- Triceps Pushdowns: 3 x 12 reps.
“Poatan” (The Stone Hand)
“Poatan” is a nickname given to Alex Pereira that translates from the indigenous Tupi language to “Stone Hand.” The name reflects Pereira’s reputation for having exceptional punching power and the ability to end fights with a single strike. Unlike many fighters, whose hands are described as “heavy,” Pereira’s fists are known for their precision and impact—traits that have led to multiple knockout victories in both kickboxing and MMA.
The nickname also acknowledges Pereira’s indigenous roots and serves as a connection to his heritage. For Pereira, “Poatan” symbolises not just his power but also the resilience and determination that define his fighting style. The title has become an essential part of his brand and identity in combat sports, representing a blend of cultural pride and the lethal effectiveness of his striking.
Strength Circuit 3:
Lower Body Hypertrophy & Posterior Chain Focus (Explosive Leg Drive, Core Rotation)
- Sumo Deadlifts: 4 x 10-12 reps.
- Weighted Step Ups: 4 x 12-15 reps per leg.
- Good Mornings: 3 x 12-15 reps.
- Lying Hamstring Curls: 3 x 12 reps per leg.
- Pistol Squats: 3 x 12 reps per leg.
- Farmer’s Carries: 6 rounds of 25 metres (27 yards).
- Donkey Calf Raises: 3 x 15-20 reps.
Strength Circuit 4:
Upper Body Hypertrophy & Strength Endurance (Pressing Power, Pulling Endurance, Grip Strength)
- Weighted Dips: 4 x 10-12 reps.
- Decline BB/DB Press: 4 x 12-15 reps.
- Landmine Press: 4 x 10-12 reps each side.
- Lat Pulldowns: 4 x 10-12 reps.
- Inverted Rows: 4 x 12-15 reps.
- T-Bar Rows: 3 x 12 per side reps.
- Band Pull-Aparts: 3 x 12-15 reps.
- BB Curls: 3 x 12 reps.
- Overhead Triceps Extensions: 3 x 12 reps.
Adjustments for Heavyweight Strength:
- Higher Intensity Loads: Focus on lifting 70–80% of your 1RM for key lifts like bench press, deadlift, and squats—this range targets strength, hypertrophy, and explosive power effectively.
- Progressive Overload: Gradually increase the weight each week while maintaining proper form. By Week 5, aim to lift 80% of your 1RM for these major lifts, pushing your limits safely and steadily.
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Warning!
Please be aware that I am not a professional fighter or instructor. This MMA workout is intended for fun and general fitness, not expert training. Prioritize safety by using proper techniques and gear. Practice moves cautiously and avoid excessive force, especially with throws and striking. If you’re looking for more intense training, consider seeking guidance from a professional MMA gym. Remember, this workout carries inherent risks, and you assume responsibility for any potential injuries.
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