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 develop explosive power and total-body strength, with an emphasis on compound lifts and rotational force that can carry over to striking. Reflecting Pereira’s stand-up style, the workouts use exercises such as trap bar deadlifts, squats, and overhead presses to strengthen the legs, hips, trunk, and upper body.
Across the 5-week programme, the aim is to gradually increase training load while maintaining good technique and explosive intent. Progression is based on progressive overload, adding weight or reps when appropriate without sacrificing movement quality. For the main strength lifts, working around 70–80% of your 1RM provides a useful balance between strength development and moving the load with intent. Explosive exercises should remain fast and controlled rather than being taken close to failure.
📈 Weekly Progression
- 1RM Range: Work around 70–80% of your 1RM for key strength lifts such as trap bar deadlifts, bench press, and squats, provided good form and bar speed can be maintained.
- Add weight gradually: 1–2 kg for upper body and 2–3 kg for lower body each week if form remains solid.
- Increase volume: Add an extra set where appropriate rather than increasing load and volume simultaneously.
- Rest sufficiently: Allow around 90–180 seconds between demanding strength and power sets so quality and explosive output remain high.
- Explosive reps: Move each repetition with intent while maintaining control and proper technique.
- Log everything: Track reps, sets, weight, and rest times to monitor 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 the indigenous nickname given to Alex Pereira by his first kickboxing trainer, Belocqua Wera. In Tupi-Guarani, the name is commonly translated as “Hands of Stone” or “hands hard as rocks” — an obvious fit for a fighter renowned for exceptional punching power and knockout finishes.
The nickname also reflects Pereira’s indigenous heritage, which Wera helped him reconnect with early in his career. Over time, “Poatan” has become inseparable from Pereira’s identity in combat sports, representing both his ancestry and the devastating striking power that made his name.
🏋🏽♂️ 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: Work around 70–80% of your 1RM for key lifts such as bench press, deadlifts, and squats. This range provides a strong balance between strength development, muscle growth, and maintaining good movement speed.
- Progressive Overload: Gradually increase the load as the programme progresses while maintaining proper form. By Week 5, aim to work towards the upper end of the range, around 80% of your 1RM, provided technique and rep quality remain strong.
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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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