Welcome to Hands of Stone – The Alex Pereira Workout. The fifth of our MMA Legend workouts. Based on the training regime of UFC fighter and two-division champion Alex ‘Poatan’ Pereira.
Want to skip the intro and go straight to the Alex Pereira workouts? Click below!
Table of Contents
Introduction
Alex Pereira is a Brazilian mixed martial artist and one of the most explosive strikers in UFC history. Known for his devastating knockout power, Pereira made history by becoming a two-division champion, capturing both the Middleweight and Light Heavyweight titles. With a background in kickboxing, his striking skills have translated seamlessly into MMA, making him a dangerous force in the octagon.
Pereira’s dominance isn’t just about his power; it’s about his precision, discipline, and ability to adapt under pressure. His training reflects his dedication to refining his striking game while building the strength and conditioning necessary to compete at the highest level in MMA.
In this post, we delve into the journey of Alex Pereira, from his kickboxing roots to his rise as a two-division UFC champion. We’ll explore his striking mastery, his transition to MMA, and the dedication that has powered his success inside the octagon. This workout plan is designed to mirror his training philosophy, combining explosive power, conditioning, and fight-specific drills to help you train like a champion.
Background
Click on the links below for Alex Pereira’s history and background.
Early Life
Alex Pereira was born on July 7, 1987, in São Bernardo do Campo, Brazil. Growing up in a working-class neighbourhood, Pereira faced many challenges from a young age. His family was not wealthy, and his childhood was marked by a rough environment, which shaped his tough and resilient character.
Raised in an area where violence and poverty were common, Pereira often found himself in situations where he had to defend himself. He was initially drawn to football (soccer) and spent much of his early childhood playing the sport, but it was his exposure to combat sports that would eventually shape his future.
Struggles and Transformation
Trapped in a life marked by violence, poverty, and the lure of alcohol, Alex Pereira seemed destined for a path leading nowhere fast. Surrounded by the harsh realities of his neighbourhood, he was haunted by self-doubt and poor decisions that offered only a temporary escape. However, it was in the midst of these battles that Pereira made a choice—to refuse to be a product of his environment.
Determined to break free, he decided to fight his way out—literally. This decision wasn’t just about surviving; it was about reclaiming control and proving that his past wouldn’t define him. Martial arts became the outlet he needed, offering the discipline and purpose to transform his life. For Pereira, every step forward was a way of leaving his old life behind—turning his struggles into fuel for the fight that lay ahead.
Rise in Kickboxing
He began his martial arts journey in kickboxing, where his natural talent for striking quickly became apparent. Under the guidance of experienced coaches, Pereira honed his skills, eventually becoming one of the top kickboxers in the world.
Pereira’s kickboxing career took off when he moved to Curitiba, Brazil, to train with renowned coach Anderson França. His striking techniques, combined with his exceptional power, allowed him to become a standout in the sport. He went on to achieve significant success in kickboxing, winning multiple championships, including the prestigious Glory Middleweight Championship. Pereira’s most notable victory came when he defeated Israel Adesanya twice in kickboxing, further solidifying his reputation as a top-tier striker.
Transition to MMA
At UFC 281, Alex Pereira staged a late-fight rally, landing his signature left hook before overwhelming Israel Adesanya to secure a TKO win and the UFC Middleweight Championship.
Click on the links below for more on Alex’s history and background.
UFC Debut and Quick Rise
UFC Middleweight Championship
Jump to Light Heavyweight and UFC 295
After claiming the UFC Middleweight title, Alex Pereira dominated with precision, power, and elite kickboxing. Seeking a new challenge, he moved to Light Heavyweight, where his striking remained just as lethal.
Pereira’s legacy is one of striking brilliance and relentless power. With his unprecedented rise to UFC Middleweight and Light Heavyweight champion, he has redefined what it means to be a knockout artist in MMA. Coming from a kickboxing background, Pereira’s ability to seamlessly transition into MMA and dominate in two weight classes is a testament to his exceptional talent and hard work. While his career has been defined by his striking, Pereira’s ability to evolve as a well-rounded fighter continues to impress. Widely regarded as one of the most dangerous strikers in MMA history, Alex Pereira’s career stands as a testament to his power, adaptability, and unyielding drive for greatness.
Style
Alex Pereira’s fighting style is defined by his striking prowess, precision, and knockout power. With a background in kickboxing, Pereira’s stand-up game is his strongest asset, relying on his powerful left hook and devastating right hand to finish opponents quickly. His ability to generate explosive power in his strikes, coupled with his timing and accuracy, makes him a serious threat in any striking exchange.
Pereira’s striking is complemented by his experience in the clinch, where he uses his knee strikes and elbows effectively to wear down opponents. His ability to control distance, using his long reach and footwork, allows him to land clean shots while avoiding counters.
While his primary focus is on striking, Pereira has also developed solid grappling skills. His wrestling, though not his strongest suit, has improved over time, allowing him to defend against takedowns and maintain control in various positions. His ability to blend his kickboxing background with MMA tactics has made him a versatile and dangerous competitor.
Pereira’s combination of raw power, technical striking, and improving grappling makes him one of the most dangerous fighters in the UFC, capable of finishing his opponents with a single strike or outworking them over the course of the fight.
Stats
Fight Record
Significant Professional fights
Click on the links below for more details on Alex Pereira’s significant fights.
Pereira vs. Sean Strickland – UFC 276 (July 2, 2022)
Alex Pereira announced himself as a true contender with a devastating first-round knockout of Sean Strickland. Strickland, known for his pressure-heavy style, chose to stand and trade, a decision that proved costly. Pereira timed his signature left hook perfectly, landing flush and sending Strickland crashing to the canvas. The referee stepped in as Pereira followed up with a finishing shot, securing one of the cleanest knockouts of his career. This victory earned him a title shot against Israel Adesanya.
Alex Pereira vs. Israel Adesanya – UFC 281 (November 12, 2022)
Facing longtime rival Israel Adesanya for the UFC Middleweight Championship, Pereira entered with confidence, having already defeated Adesanya twice in kickboxing. The fight was a back-and-forth war, with Adesanya controlling much of the action and even rocking Pereira at the end of the first round. However, Pereira’s power remained a threat, and in the fifth round, he walked Adesanya down, landed a brutal combination against the cage, and secured the knockout. With this win, Pereira became the UFC Middleweight Champion in just his eighth professional MMA fight (though Adesanya would eventually get his revenge at UFC 287).
Pereira vs. Jan Błachowicz – UFC 291 (July 29, 2023)
Following his middleweight title loss, Pereira moved up to light heavyweight and faced former champion Jan Błachowicz in his divisional debut. Błachowicz tested Pereira’s grappling early, securing takedowns and attempting to control him on the ground. However, Pereira weathered the storm, defended well, and began taking control in the striking exchanges. His power shots and leg kicks slowed Błachowicz down, and after three competitive rounds, he earned a split decision victory, proving he could compete with the elite at 205 lbs.
Alex Pereira vs. Jiří Procházka (UFC 295 – November 11, 2023)
With the vacant light heavyweight title on the line, Pereira faced Jiří Procházka in a highly anticipated showdown. The fight saw early grappling exchanges, with Procházka pushing the pace and trying to disrupt Pereira’s rhythm. However, Pereira’s striking remained lethal, and in the second round, he landed his signature left hook, sending Procházka stumbling. Smelling blood, Pereira followed up with ground-and-pound, forcing the referee to step in. This victory made him a two-division UFC champion, solidifying his place in MMA history.
Pereira vs. Jiří Procházka – UFC 300 (April 13, 2024)
In a rematch against Procházka at UFC 300, Pereira showed his evolution as a fighter. This time, he dropped Procházka twice, controlled the pace, and defended well against takedowns. While Procházka remained relentless, Pereira’s superior striking and patience carried him through five rounds. He won by unanimous decision, successfully defending his light heavyweight belt and proving he could go the distance against one of the division’s most dangerous challengers.
Training
Alex Pereira’s training is built on relentless repetition, precision striking, and uncompromising endurance, ensuring he can outlast and overpower any opponent. His day starts before sunrise with a high-protein breakfast to fuel morning sessions of sparring, heavy bag work, and core training at Teixeira MMA & Fitness. While striking is his greatest weapon, he also incorporates grappling drills, wrestling scrambles, and defensive tactics to round out his game.
Strength training is explosive and fight-specific, focusing on trap bar deadlifts, sled pushes, Romanian deadlifts, and landmine rotations to generate knockout power. He trains two to three times daily, with afternoon sessions dedicated to footwork, clinch work, and striking angles, while evenings are set aside for cardio, recovery, and conditioning through assault bike sprints, rowing, and jogging to build and maintain endurance.
His reflex drills—including reaction-based catching exercises, plyometric jumps, and footwork agility drills—sharpen his fight awareness and reaction time. Even without a fight booked, Pereira trains like a champion every day, stringing together thousands of perfect sessions to stay ahead of the competition.
The Circuits
(Credit to Jed Jovellanos for the amazing illustration)
This workout is inspired by the training regime of Alex “Poatan” Pereira. It combines explosive power, fight-specific conditioning, rotational strength, and MMA drills to help you build the knockout power and relentless endurance that define his style. Get ready to push your limits and train like a champion. We hope you enjoy it. 🙂
You will need...
Alex Pereira’s workouts require essential equipment like dumbbells, kettlebells, and barbells to build explosive power and strength. Functional tools such as medicine balls, battle ropes, and resistance bands add variety and intensity but can be swapped out if needed. While MMA gloves, pads, and a heavy bag are ideal for striking drills, shadowboxing is an effective alternative to keep your striking sharp.
This programme is designed for flexibility, allowing you to adapt based on your available equipment while still hitting key strength and conditioning goals. Focus on the essentials, but don’t let a lack of tools hold you back from getting the most out of each session. For substitution options for functional gear, see here.
About the Circuits
Alex Pereira’s training is structured over 6 days per week, with Sunday reserved for active recovery. Each day includes 2 sessions: one in the morning (AM) and one in the afternoon or evening (PM). Cardio sessions are alternated in the mornings (30–45 minutes), while the afternoons focus on strength training, MMA drills, or MMA conditioning, depending on the day. The programme balances these elements throughout the week to ensure all areas—cardio, strength, and MMA skills—are addressed equally.
Click on the links below for more details on the structure of the Alex Pereira Workouts.
1. Cardio Sessions
Alex Pereira’s cardio sessions are designed to build explosive endurance and the ability to maintain power across all rounds. These routines mix steady-state activities like long-distance running with high-intensity intervals such as hill sprints, assault bike sprints, and rowing intervals. This approach balances aerobic and anaerobic conditioning, ensuring Pereira can handle the relentless pace of a fight while maintaining knockout power.
2. MMA Drills
Pereira’s MMA drills focus on striking precision, takedown defense, and clinch control, reflecting his devastating stand-up game. These sessions include heavy bag work, pad drills, and takedown defense circuits to sharpen both offensive and defensive skills. Training also covers timing, combinations, and distance management, ensuring Pereira can dictate the fight’s pace and land his signature power shots effectively. Footwork and reaction drills further enhance his ability to evade strikes and counter with precision.
3. MMA Conditioning
MMA Conditioning is designed to build fight-specific endurance, reflexes, and explosive movement. Sessions include plyometrics, core drills, and reaction-based exercises to replicate the intensity of a fight. This includes sprawls, dynamic push-ups, battle rope circuits, and med ball slams to ensure Pereira can maintain explosiveness and recovery speed across multiple rounds. Reflex and agility drills sharpen defensive reactions and footwork, making him harder to hit and quicker to counter.
4. Strength Training
Strength training is a cornerstone of Pereira’s programme, aimed at building explosive power, core stability, and rotational strength for striking and clinch work. The focus is on compound lifts like trap bar deadlifts, squats, and bench presses, combined with rotational movements like landmine twists to enhance punching force. Functional exercises such as sled pushes, resistance band punches, and weighted carries are also included to mimic fight-specific demands and develop total-body power.
Weekly Structure (AM and PM):
- Cardio: 2–3 sessions per week approx (as needed).
- MMA Drills: 4 sessions per week.
- MMA Conditioning: 2–3 sessions per week.
- Strength: 4 sessions per week.
Nutrition and Diet
Alex Pereira’s diet is designed to support his explosive power, endurance, and ability to train at maximum intensity year-round. His meals are built around high-protein, moderate-carb options with healthy fats to promote muscle recovery and maintain peak performance. He avoids sugars, processed foods, and alcohol entirely, keeping his diet clean and nutrient-dense. Hydration is a major focus, helping him recover faster and manage weight cuts effectively.
Despite this strict approach, Pereira’s natural mesomorph physique allows him to eat more freely than other fighters. Mesomorphs generally have a high metabolism, gain muscle easily, and burn fat faster, allowing them to consume more carbs without gaining excess weight. However, this flexibility might not apply to other body types:
For more details on how to adjust your diet based on your body type, see my post on somatotypes and diet.
Poatan Meal Plan:
Breakfast:
- Banana & blueberries smoothie (Fast-digesting carbs and antioxidants to kick-start metabolism.)
- Oatmeal (Complex carbs for sustained energy during morning training.)
- Greek yogurt with honey and mixed berries (High in protein and probiotics for gut health.)
Lunch:
- Canned tuna (Lean protein for muscle repair.)
- Quinoa (Complete protein and slow-digesting carbs for sustained energy.)
- Spinach and kale salad (Rich in iron, antioxidants, and fiber.)
Snacks:
- Raw nuts and frozen grapes (Healthy fats and natural sugars for quick energy.)
- Chia seeds or flax seeds (Omega-3s for inflammation control.)
- Beef jerky or turkey strips (Portable high-protein option for muscle maintenance.)
Dinner:
- Barbequed salmon (Omega-3s for joint health and recovery.)
- Brown rice (Complex carbs to replenish glycogen stores.)
- Grilled chicken with roasted sweet potato (Lean protein and carbs to fuel evening training.)
Dietary Principles:
- High protein: Supports muscle recovery and lean mass maintenance.
- Moderate carbs: Provides energy for intense training sessions without excess fat gain.
- Healthy fats: Enhances hormone production and joint health.
- No sugar, no processed foods, no alcohol: Keeps inflammation low and recovery efficient.
- Hydration: Aids in muscle recovery and helps with effective weight cutting.
Active Recovery
Active recovery is a crucial part of Alex Pereira’s schedule, focusing on mobility, flexibility, and muscle repair to keep him fight-ready without risking burnout or injury. Unlike passive rest, active recovery helps flush out lactic acid, reduce soreness, and improve circulation, allowing Pereira to train at maximum intensity across six-day training weeks. This approach includes a mix of low-impact cardio, stretching routines, and thermal recovery methods to keep muscles fresh and prevent stiffness.
Incorporate stretch days and foam rolling into your routine to enhance flexibility, reduce muscle soreness, and support recovery from these intense workouts.
Recovery Methods
- Sauna: Promotes muscle relaxation and flushes toxins to aid in faster recovery.
- Deep Tissue Massage: Breaks down muscle adhesions and improves blood flow for quicker repair.
- Ice Baths: Reduces inflammation and muscle soreness after intense sessions.
- Active Recovery: Includes low-impact cardio like cycling, walking, or light swimming to keep muscles active without adding strain.
Ice baths have become a popular recovery tool for reducing inflammation and speeding up muscle repair, while cold showers offer a more accessible alternative for those looking to reap similar benefits without the intensity.
Active Recovery Sessions:
Low-Impact Cardio:
- 20–30 minutes of cycling, swimming, or walking at a low intensity. (Keeps blood flowing without taxing the CNS.)
Stretching and Mobility:
- Dynamic stretching pre-workout and static stretching post-workout to improve joint mobility and prevent injuries.
- Foam rolling to release muscle knots and improve tissue quality.
Thermal Recovery:
- Contrast showers (alternating hot and cold water) to improve circulation and reduce DOMS (delayed onset muscle soreness).
By following Pereira’s example, you can build explosive power and endurance while staying injury-free. This combination of clean nutrition and focused recovery ensures you’re always ready for the next fight.
Whichever workout you undertake. Remember to always cool down, stretch and drink water!
Workout Complete!!
Chama!
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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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