Welcome to the third post in our MMA based training. These circuits revolve around the training regime of UFC Alexander ‘The Great’ Volkanovski.
Want to skip the intro and go straight to the Alexander Volkanovski workouts? Click below!
Table of Contents
Introduction
Alexander Volkanovski’s journey in the world of Mixed Martial Arts (MMA), particularly within the UFC, has been nothing short of spectacular. Hailing from humble beginnings, Volkanovski has risen through the ranks to become one of the most dominant figures in the featherweight division. His impact on the sport goes beyond victories; it’s defined by his unyielding work ethic, versatile skillset, and the inspiration he provides to fighters worldwide.
Crowning his journey is his remarkable achievement of capturing the UFC Featherweight Championship. His title-winning performance against the formidable Max Holloway at UFC 245 showcased his ability to seamlessly blend striking, wrestling, and ground skills. Not stopping at just one triumph, Volkanovski solidified his position with a successful title defense against Holloway in a rematch at UFC 251. His career stands as a testament to the power of dedication and discipline, resonating with fans and aspiring fighters alike. As he continues to carve his path in the sport, Alexander Volkanovski impact remains a defining chapter in MMA history, marked by his skill, determination, and the inspiration he brings to the octagon.
Background
Click on the links below for more on Alex Volkanovski background.
Early Life:
Alexander Volkanovski was born on August 29, 1988, in Shellharbour, New South Wales, Australia. He has Ukrainian and Greek heritage. Growing up, Volkanovski was an athletic and active child, participating in various sports, including rugby league and wrestling. His early exposure to sports played a significant role in shaping his competitive spirit and work ethic.
Combat Sports Journey:
Volkanovski’s journey into combat sports began with rugby league, where he excelled as a talented player. However, a serious injury forced him to reconsider his athletic path. In search of a new outlet, he turned to MMA (Mixed Martial Arts) in 2012, and that decision changed the trajectory of his life.
Mixed Martial Arts Career:
After a successful amateur career, Alexander Volkanovski turned professional in MMA in 2012. He competed in various regional promotions in Australia before getting the attention of the UFC. In November 2016, he made his UFC debut in Melbourne, Australia, securing a dominant victory over Yusuke Kasuya.
Featherweight Contender:
Volkanovski quickly climbed the ranks in the UFC featherweight division, impressing fans and critics alike with his well-rounded skill set, relentless pace, and outstanding conditioning. His signature fighting style blends powerful striking with superior wrestling and grappling abilities.
UFC Featherweight Champion:
On December 14, 2019, at UFC 245, Volkanovski faced the then-featherweight champion Max Holloway and secured a unanimous decision victory, claiming the UFC featherweight title. He followed up this victory with a successful title defense against Holloway in their rematch at UFC 251 in July 2020, further solidifying his status as one of the best featherweights in the world.
Training and Team:
Volkanovski is known for his tireless work ethic and dedication to his craft. He is associated with the City Kickboxing gym in Auckland, New Zealand, which has produced several high-level MMA fighters, including Israel Adesanya, another UFC champion. Under the guidance of his coaches, Eugene Bareman and Doug Viney, Volkanovski has honed his skills and developed into a well-rounded and dominant champion.
Personal Life:
Alexander Volkanovski is a family man and is often seen sharing his personal life with his wife, Emma, and their children. He draws strength and inspiration from his family, and they have been a constant support system throughout his MMA journey.
Style
Alexander Volkanovski’s fighting style is a dynamic fusion of striking prowess, tenacious grappling, and exceptional cardio, making him a formidable force in the octagon. His approach can be summarized as an all-encompassing mix of technical precision, adaptability, and unwavering determination.
In striking, Volkanovski demonstrates a disciplined and calculated approach. He employs a varied arsenal of strikes, combining powerful leg kicks, sharp jabs, and well-timed combinations. His boxing background shines through in his ability to dictate the pace of the fight with crisp boxing techniques, including head movement and effective counterpunching. Volkanovski’s striking isn’t just about causing damage; it’s about maintaining control and wearing down his opponents over the course of the fight.
Wrestling
Where he truly shines is in his wrestling and grappling abilities. With a solid wrestling foundation, Volkanovski boasts exceptional takedown defense and the ability to dictate where the fight takes place. His takedowns are explosive and well-timed, often catching opponents off-guard. On the ground, he combines solid control with ground-and-pound, showcasing his ability to maintain dominant positions and deliver punishing strikes. His grappling expertise also makes him a threat in submission attempts, further adding to his well-rounded skillset.
What truly sets Volkanovski apart is his extraordinary cardio and unyielding determination. He sets an intense pace from the opening bell and maintains it throughout the fight, often overwhelming opponents with his relentless pressure. This endurance allows him to stay effective in all aspects of the game, from striking exchanges to grappling engagements.
Summary
In essence, Alexander Volkanovski’s fighting style is a testament to his adaptability, blending striking precision with wrestling dominance and a never-back-down attitude. His ability to seamlessly transition between different phases of the fight and to dictate the tempo has earned him a well-deserved spot among the elite of the featherweight division.
Stats
Fight Record
Significant Professional Fights
Click on the links below for more details on Alexander Volkanovski significant fights.
Alexander Volkanovski vs. Chad Mendes (UFC 232 - December 29, 2018)
In this explosive matchup, Volkanovski faced the formidable Chad Mendes, a perennial featherweight contender. The fight showcased Volkanovski’s relentless pace, impressive striking, and takedown defense, leading to a memorable TKO victory in the second round.
Alexander Volkanovski vs. Jose Aldo (UFC 237 - May 11, 2019)
Before claiming the featherweight title, Volkanovski had a pivotal fight against former long-time champion Jose Aldo. In an impressive display of skill, Volkanovski dominated Aldo with his pressure and ground game, earning a unanimous decision victory, thus setting himself up for a title shot.
Alexander Volkanovski vs. Max Holloway (UFC 245 - December 14, 2019)
Arguably the most crucial fight of Volkanovski’s career, he challenged the long-reigning featherweight champion Max Holloway. Demonstrating his incredible adaptability and technical prowess, Volkanovski secured a unanimous decision victory, ending Holloway’s impressive winning streak at 14 consecutive fights.
Alexander Volkanovski vs. Max Holloway II (UFC 251 - July 11, 2020)
In a highly anticipated rematch, Volkanovski and Holloway clashed once more for the featherweight title. This time, the two warriors went the distance in an epic five-round war. Despite a closely contested battle, Volkanovski emerged victorious, cementing his position as the undisputed champion.
Alexander Volkanovski vs. Brian Ortega (UFC 266 - September 25, 2021)
In his most recent title defense, Volkanovski faced the skilled and dangerous Brian Ortega. The fight demonstrated Volkanovski’s all-around abilities, as he showcased his striking, grappling, and defensive skills. He secured a hard-fought unanimous decision victory to retain his featherweight championship.
Alexander Volkanovski vs. Islam Makhachev (UFC - February 12 2023)
At UFC 284, Alexander Volkanovski’s quest for a dual championship victory faced a formidable challenge from Islam Makhachev. In a high-stakes showdown in Perth, Australia, Makhachev successfully defended his lightweight title with a unanimous decision win (48-47, 48-47, 49-46). Volkanovski, renowned as a featherweight champion, boldly stepped up to the lightweight division for the first time in his career, aiming to showcase his mettle.
Despite an impressive undefeated streak of 22 fights, Volkanovski found himself in a fiercely competitive matchup against Makhachev’s strategic prowess. Makhachev, leveraging his wrestling background, established control early in the fight, securing favor with the judges for the initial rounds. However, Volkanovski’s determination and resilience were evident as he strategically countered, demonstrating his punching power and tactical acumen.
Although Makhachev’s calculated approach earned him the points needed for victory, Volkanovski’s remarkable performance highlighted his status as a formidable contender. Despite the loss, Volkanovski exhibited tremendous sportsmanship, leaving the octagon with his head held high and his spirit undiminished.
Training
Alexander Volkanovski’s workout routine is a dynamic blend of striking, grappling, and strategic development, crucial in his MMA journey. His training incorporates refining boxing, kickboxing, Brazilian Jiu-Jitsu, and wrestling techniques to optimize timing and fight-specific strategies.
Emphasizing strength and conditioning, Volkanovski’s regimen comprises weightlifting, plyometrics, agility drills, and cardiovascular exercises. This fosters explosive power, overall fitness, and stamina, essential for MMA’s rigorous demands. Practicality is evident through regular sparring sessions with high-level partners, enhancing reflexes, and reinforcing evolving techniques. Wrestling drills and grappling sessions fortify his takedown defense and ground control.
Striking precision is amplified via pad work and drills with coaches, while personalized nutrition aids recovery and sustains performance. Mental toughness is nurtured through visualization and meditation, aligning mindset with technical prowess. His holistic approach signifies dedication to mastery.
The Circuits
(Credit to Adam Osbourne @ Behance for the amazing illustration)
These circuits are based on the training regime of Alexander ‘The Great’ Volkanovski. They are a combination of bodyweight, resistance exercise, various cardiovascular methods, wrestling, and MMA drills. We hope you enjoy them. 🙂
You will need...
Various functional low tech equipment can be used (although not essential) any equipment found here that you do not have access to can easily be supplemented. Useful equipment for these workouts, however, will include sandbags, dumbbells, barbells, boxing/MMA gloves, punchbag, sparring pads, medicine balls, resistance bands.
Structure
To mimic Alexanders training, we need to do 2 sessions every day for five days a week. They will be comprised of morning and afternoon sessions. These are further split into MMA training, cardio and core training and strength training. This will be dictated by a weekly timetable (see below) that can be consulted. A typical morning session might be a full MMA workout. The afternoon may contain cardio, agility, core training, or strength training. Weekends are active recovery periods.
Click on the links below for more details on the structure of the Alexander Volkanovski Workouts.
1.MMA drills.
Having trained extensively at City Kickboxing, Volkanovski has become proficient in Muay Thai techniques, making them a cornerstone of his success. This section of the workout, we will concentrate on Muay Thai-style combinations that encapsulate the striking essence of his training. These dynamic combinations, blending punches, kicks, elbows, and knees offer an avenue to enhance cardiovascular health, muscular endurance, and overall fitness. This section will also include wrestling drills and MMA conditioning circuits. The MMA circuits will involve functional and HIIT style workouts to improve stamina and endurance.
Overall the MMA circuits will seek to improve on punching, footwork, coordination, distance judgment, and combinations), mobility, agility, speed, strength, and power.
2. Cardio and Core.
Evident in Alexander Volkanovski’s remarkable performances is his remarkable cardio and core strength, attributes that have contributed significantly to his MMA success. In our cardio and core training segment, we draw inspiration from Volkanovski’s conditioning regimen. By focusing on intense cardio sessions and dynamic core workouts, we aim to emulate his endurance and core stability. This type of training improves cardiovascular fitness, muscular endurance, core strength and promotes overall health and longevity.
3. Strength and Weight Training.
Central to Alexander Volkanovski’s prowess in the octagon is his undeniable strength, a key asset that has notably bolstered his performance in wrestling, clinch work, and striking exchanges. Drawing inspiration from his emphasis on strength and weight training, this segment of the workout zeroes in on cultivating raw power. Through a combination of resistance exercises, weight lifting, and functional movements, we aim to channel the same robust energy that has propelled Volkanovski’s successes. This type of training holds many advantages for us – enhancing muscle strength, bone density, and overall functional capacity.
The Timetable
MMA Drills - (3-4 days a week)
Objectives
- Incorporate shadowboxing sessions focusing on Muay Thai combinations, footwork, and head movement.
- Utilize heavy bag workouts to practice striking combinations, including jabs, crosses, hooks, and uppercuts.
- Include Muay Thai techniques such as leg kicks, teeps (push kicks), elbows, and knee strikes.
- (Where possible) add pad work sessions partnering with someone to simulate coach-pupil drills and improve accuracy and timing.
- Integrate basic takedown drills, including single-leg and double-leg takedowns, and focus on proper technique.
- Include grappling drills like ground transitions, reversals, and submission setups to improve your ground game.
NB: The MMA workouts are more about speed, power and agility. Use them as recovery workouts for the strength sessions. Shake the lactic acid out of the muscles.
MMA Striking Basics
Basic Wrestling Takedowns and Throws
Basic Double Leg Takedown
Basic Hip Throw
Warm ups
For all MMA sessions ensure you warm up properly beforehand.
Do 3 x 1-minute rounds of the following:
- Jumping jacks
- Reverse lunges
- Ice skaters
- Burpees
- Inchworms
- Duck Walks
- Run-on the spot with punches
MMA Striking
Striking Drill 1
Combo 1: 5 mins
- Jab (lead hand straight punch).
- Cross (rear hand straight punch).
- Left Hook (lead hand hook).
- Right Kick (rear leg roundhouse kick).
Combo 2: 5 mins
- Teep (lead leg push kick).
- Cross (rear hand straight punch).
- Left Knee (from clinch position).
- Right Elbow (close-range strike).
- Left Kick (lead leg roundhouse kick).
Combo 3: 5 mins
- Jab (lead hand straight punch).
- Cross (rear hand straight punch).
- Left Hook (lead hand hook).
- Right Knee (from close range).
- Right Elbow (close-range strike).
- Left Kick (lead leg roundhouse kick).
Finisher: Freestyle on the heavy bag – Different combinations, move around the bag. Punch knee, elbow, kicks, keep moving, and don’t forget to dodge and weave incoming blows. (5 x 3 minute rounds with 1 minutes rest between rounds).
Striking Drill 2
Combo 1: 5 mins
- Jab.
- Cross.
- Low kick.
- Kick to midsection.
Combo 2: 5 mins
- Lead teep (push kick).
- Knee strike.
- Cross (straight punch).
- Lead hook.
- Uppercut.
Combo 3: 5 mins
- Low rear kick.
- Low lead kick.
- Rear elbow strike.
- Lead uppercut.
- Rear Cross (straight punch).
- Lead Knee.
Finisher: Freestyle on the heavy bag – Different combinations, move around the bag. Punch knee, elbow, kicks, keep moving, and don’t forget to dodge and weave incoming blows. (5 x 3 minute rounds with 1 minutes rest between rounds).
MMA Wrestling Drills
For Alexander Volkanovski, wrestling has been a cornerstone of his success in MMA, contributing to his exceptional takedown defense, ground control, and transitions. Wrestling drills offer a comprehensive and intense workout that enhances strength, endurance, and flexibility while promoting cardiovascular health. These drills engage multiple muscle groups through explosive movements and quick direction changes, leading to improved overall fitness and calorie burning. Beyond physical benefits, wrestling drills nurture mental toughness, strategic thinking, and rapid decision-making.
Combo 1: Striking into Takedown Setup - 5 mins
- Jab (lead hand straight punch).
- Cross (rear hand straight punch).
- Level Change into Double Leg Takedown.
- Ground and Pound (simulate strikes on the ground).
Combo 2: Clinch to Strikes and Takedown - 5 mins.
- Teep (lead leg push kick).
- Clinch (close the distance).
- Deliver a series of Knee Strikes.
- Level Change into Hip Toss or Judo Throw.
- Transition to Dominant Ground Position.
- Ground Strikes.
Combo 3: Striking Combination into Single Leg Takedown - 5 mins.
- Jab (lead hand straight punch).
- Cross (rear hand straight punch).
- Left Hook (lead hand hook).
- Level Change into Single Leg Takedown.
- Establish Top Control or Dominant Position.
- Ground and Pound or Rear naked choke.
Finisher: Sandbag dash – Carry sandbag 25 yds. Slam. 10 ground and pound punches. Sprint 25 metres and back. Repeat. 5 x 1-minute rounds.
MMA Conditioning
Alexander Volkanovski’s remarkable success in MMA has been underscored by his exceptional conditioning and explosive strength. These attributes have translated into his remarkable performances within the octagon, allowing him to maintain an unrelenting pace and strategic dominance throughout his fights. In this conditioning-focused workout segment, we aim to capture the essence of his training regimen. Through a blend of high-intensity exercises and interval training, we strive to enhance cardiovascular fitness, muscular endurance, and overall athletic performance. Volkanovski’s dedication to conditioning has not only been a strategic asset during fights but has also bolstered his mental resilience.
Perform each exercise for 45 seconds, followed by 15 seconds of rest before moving to the next exercise. Use moderate weights for these exercises. 2 x rounds for beginners. 3 x rounds for intermediate. 4 x rounds for advanced. 90 secs rest after each completed circuit
Conditioning Circuit 1: 45 seconds stations. 15 seconds to transition.
- Med Ball push ups.
- Medicine Ball Lateral slams.
- Kettlebell Angel press.
- Sprint x 25 meters. Duck walks x 25 meters.
- Sandbag Drag.
- Medicine Ball Slams.
- Kettlebell Swings.
- Jumping rope.
- Sprawl with box jump.
- MMA kick throughs.
- Med ball Over-Shoulder Toss.
Conditioning Circuit 2: 45 seconds stations. 15 seconds to transition.
- Wall balls.
- Kettlebell push press and jerk.
- Sandbag lunges with rotation.
- Goblet squats
- ‘American’ Kettlebell swings.
- MMA Up kicks.
- Kettlebell high pulls.
- Sandbag shouldering.
- Farmers walks
- Tire flips.
- Reverse burpees.
MMA Footwork
Alexander Volkanovski’s exceptional footwork has been a defining factor in his success within the MMA realm. Renowned for his agile movement and strategic positioning, his footwork has allowed him to control the pace of fights, evade opponents’ attacks, and land precise counters. Drawing inspiration from his prowess, this workout section delves into footwork training, honing skills that mirror Volkanovski’s agility and precision. These sessions involved drills that emphasize balance, speed, and lateral movement, aimed at reaping benefits such as improved coordination, enhanced agility, and heightened spatial awareness.
Circle and Pivot Drills: 5 mins.
- Imagine an opponent in front of you and move around them in circular patterns.
- Practice pivoting on your lead foot to create angles for punches while maintaining proper guard.
- This drill helps you practice creating openings and attacking from different angles.
Mirror Drill with Partner: 5 mins.
- Stand facing a partner, and take turns leading. One person initiates movement while the other mirrors their footwork.
- This drill helps improve your ability to read your opponent’s movements and react quickly.
Slip Rope Drill: 5 mins.
- Hang a rope or a string at head height. Practice slipping side to side and ducking under the rope to develop head movement and foot coordination.
Cone Drill: 5 mins.
- Set up cones in a zig-zag pattern and weave in and out while maintaining a low stance.
- This drill enhances your lateral movement, speed, and agility.
Shadowboxing with Defensive Footwork: 5 mins.
- Incorporate defensive movements like slipping, bobbing, and weaving into your shadowboxing, focusing on moving your feet in sync with your upper body.
Notes:
Remember to keep your movements controlled and deliberate. Focus on maintaining balance and stability during all footwork drills. Consistent practice of these drills will improve your overall footwork and enhance your boxing performance.
Cardio and Core
Evident in Alexander Volkanovski’s remarkable performances is his remarkable cardio and core strength, attributes that have contributed significantly to his MMA success. This section will focus on high-intensity interval cardio drills and dynamic core workouts. This type of training aims to improve cardiovascular fitness and muscular endurance, core strength and also promote overall health and longevity.
Cardio
In cardio, we will be doing HIIT training for about 45 minutes. In which we will undertake running, rowing, and assault bike for 15 minutes each with one minute of moderate speed and 30 seconds of the sprint.
15 mins of each for the cardio. With 1 x minute – moderate speed, 30 seconds sprint for each.
Core
This workout will be a circuit routine focusing on your core muscles. We will be doing a quick 15-25 minutes routine to get the best workout.
- 8 x exercises per core circuit.
- 40 seconds per exercise.
- Repeat x 3 times.
Core Workout Routine 1:
- Crunches.
- Hanging leg raises.
- Obliques hanging knee raises.
- Plank hold with weight.
- Swiss ball roll outs.
- Russian twists.
- Side plank crunches.
- Side plank knee raise.
Core Workout Routine 2:
- Bicycle Crunches.
- Mountain Climbers.
- Hanging Knee Raises.
- Woodchoppers with dumbbell.
- Plank with oblique twists.
- Medicine Ball Slams.
- Windshield Wipers.
- Dead Bug.
Core Workout Routine 3:
- Toe Touches.
- Plank Jacks.
- Lying Leg Raises.
- Dumbbell Side Bends.
- Hanging Windshield Wipers.
- Cable Crunches.
- Swiss Ball Stir the Pot.
- Reverse Plank Leg Lifts.
Strength and Weight Training
Central to Alexander Volkanovski’s prowess in the octagon is his undeniable strength, a key asset that has notably bolstered his performance in wrestling, clinch work, and striking exchanges. Drawing inspiration from his emphasis on strength and weight training, this segment of the workout zeroes in on cultivating raw power. Through a combination of resistance exercises, weight lifting, and functional movements, we seek to channel the same robust energy that has propelled Volkanovski’s successes. This training holds profound advantages for us – enhancing muscle strength, bone density, and overall functional capacity.
The Strength circuits are in standard circuit format. Move from one circuit to the next after finishing the required reps and sets of each. Keep the rest short, 15 seconds between exercises and one minute between rounds.
- Sets: 4-5
- Reps: 8-12
- Rest between sets: 90 seconds.
- 1RPM: Aim for 75-85% of you 1 rep max with each exercise.
Strength Circuit 1:
- Pull-ups.
- Weighted push-ups.
- Incline bench press.
- Flat bench press.
- Dumbbell or Cable flyes.
- Lat pulldowns.
- Kettlebell rows.
- Barbell rows.
- Deadlifts.
Finisher – 5 minutes of the cardio of your choice.
Strength Circuit 2:
- Barbell squat.
- Dumbbell/Kettlebell squat to jump.
- Zercher front squats.
- Hack squats.
- Leg press.
- Leg extension.
- Walking lunges.
- Farmer walks.
- Calf raises.
- Standing calf raises.
Finisher – Freestyle 5 x 1 minute rounds on the Heavy bag.
Strength Circuit 3:
- Battle ropes (5 sets till failure with 30 seconds rest in between each set).
- Pike push-ups.
- Barbell shoulder press (front & back).
- Kettlebell shoulder press.
- Lateral raises.
- Shrugs.
- Biceps curls.
- Hammer curls.
- Triceps pushdowns.
- Triceps dips.
Finisher – 5 minutes of the cardio of your choice.
Strength Circuit 4:
- Barbell Sumo squats.
- Bulgarian squats.
- Box jumps.
- Good mornings.
- Pistol squats.
- Romanian deadlifts.
- Hamstring curls.
- Glute thrusters.
- a. Hip adduction. b.Hip abduction.
Finisher – Freestyle 5 x 1 minute rounds on the Heavy bag.
Recovery and Nutrition:
Alexander Volkanovski’s exemplary discipline and unwavering self-control extend beyond the training room and into his diet and nutrition regimen. His meticulous approach to fueling his body with nutrient-rich foods ensures optimal performance and recovery. Alex truly appreciates how dietary choices directly impact his fight game. Paying meticulous attention to diet and nutrition not only enhances physical performance but also influences mental clarity and focus. The deliberate selection of balanced nutrients, hydration, and portion control promotes sustained energy levels, quicker recovery, and improved overall well-being.
Aim of the Game:
- Fuel your body with a diet rich in lean proteins, complex carbohydrates, and essential nutrients to support muscle recovery and energy levels.
Example Meal Plan
- Breakfast: Oatmeal blueberries and banana pancake. Eggs.
- Snack: Protein smoothie.
- Lunch: Chicken. Rice. Salad.
- Second Lunch: Turkey breast. Vegetables.
- Evening Snacks: Fruits and dry fruits salad.
- Dinner: Salmon or chicken (once in a week you can have steak). Vegetables. Rice.
Whichever workout you undertake. Remember to always cool down, stretch and drink water!
Workout Complete!!
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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