Francis Ngannou Workout - Out of Africa

Welcome to our ‘Out of Africa’ Workout. The second of our MMA Legend workouts. Based on the training regime of Cameroon’s finest son Francis ‘The Predator’ Ngannou.

Want to skip the intro and go straight to the Francis Ngannou workouts? Click below!

Introduction

On March 27, 2021, Francis ‘The Predator’ Ngannou made MMA history when he became the first African to hold the UFC Heavyweight title. The long-anticipated match was a rematch against Stipe Miocic. Ngannou had lost their first encounter back at UFC 220. His strength, power and boxing talent were not enough to overcome the wrestling and tactics of the veteran Miocic. Officially now the ‘Baddest Man on the Planet’, Francis has also been called the ’scariest man on the planet’. This has been due to his sheer size, mean look and raw strength. Securing victory after victory on the long road back to the Heavyweight belt. Now that he has convincingly KO’ed the GOAT heavyweight Miocic many wonder what is next for the Cameroonian fighter. Our post looks at the background of Francis Ngannou, his training experience, his fitness regime, and his mindset for training.

Background

Francis Ngannou was born in Batie, Cameroon, Africa in September 1984. Batie is a small village with a lack of resources and infrastructure. Resultantly, he grew up to a life of poverty and little opportunity. Francis missed out on formal education, choosing instead to drop out and work in a sand quarry.

Even at this early age, Francis knew he had a higher calling and was determined to rise above his situation. Ngannou avoided the lure of the Cameroonian street gangs and the opportunity to make ‘easy money’. Instead, Francis became interested in Boxing and decided to aim for that as a positive motivating force in his life.

So at the age of 22, Ngannou began training in boxing undertaking odd jobs to pay the bills. His family had concerns that he was wasting time on ‘dreams’ when he had a stable job.

Exodus

The little money he made, however, was not enough to help him towards his goals. At 26, Ngannou realized that to make it he had to go where there were greater opportunities. And those opportunities were sadly not in Batie, Cameroon. Francis decided he was going to break free from what was holding him back and risk it all. He put aside what little money he made and plotted an epic journey to head for Europe. Where he hoped to find a decent living that would afford him the opportunity to pursue his boxing goals. And so began Francis’s epic journey to become the UFC’s Predator and the ‘Baddest man on the Planet’.

To read the full story of Francis Ngannou’s journey to the bright lights and glory of the UFC click here.

Style

Naturally, Francis’s go-to style is Boxing, a sport of which he is a lifelong fan. Due to his size and power, he managed to get by early using his raw strength and power. Ngannou has the hardest measured punching power in UFC history, supposedly the equivalent of 96 horsepower. His victories over well-established fighters by way of KO are certainly impressive. Ngannou has astonishingly scored 11 of his 12 knockouts in the first round. Taking down established opponents such as Alistair Overeem, Junior Dos Santos, Rosenstruik, and Curtis Blaydes with seemingly relative ease.

Back to the drawing board

Following his defeat at the hands of (then Heavyweight champ) Stipe Miocic, Ngannou realized his grappling skills were lacking. He changed camp from MMA Factory (France) to Xtreme Couture (USA) and began working on his grappling skills. He also became fast friends with fellow African and UFC Welterweight champion Kamaru Usman. Usman (whose background is wrestling) helped Ngannou with his grappling skills as well as keeping his composure in the cage. The result has seen a much more composed, relaxed, and evenly skilled Ngannou. Displaying many skills in the match not normally associated with him such as kicking ability. His low kicks chopped into Stipe’s thighs, and a powerful high kick left Miocic very surprised. When engaged in wrestling during the rematch he actually managed to outwrestled Stipe before KO’ing him! His defensive and offensive wrestling skills have come a long way since UFC 260.

Stats

Fight Record

Significant Professional fights

Click on the links below for more details on Francis Ngannou significant fights.

Francis Ngannou vs. Alistair Overeem

On 2 December 2017, at UFC 218, Francis Ngannou faced veteran Alistair Overeem in one of the biggest fights of his career. It took Ngannou just 1:42 to dispatch ‘The Demolition Man,’ who was competing in his 60th professional fight.

The bout began with Overeem rushing in with a wild left hook and a failed takedown attempt, but Ngannou stayed composed. Back in the centre of the Octagon, an exchange of strikes ended when Ngannou unleashed a devastating left uppercut, knocking Overeem out cold. A follow-up hammerfist sealed the deal before the referee stepped in.

This knockout is widely regarded as one of the most brutal in UFC history, cementing Ngannou’s reputation as a fearsome heavyweight contender.

Francis Ngannou vs. Stipe Miocic I (UFC 220)

After defeating Overeem, Ngannou earned a title shot against heavyweight champion Stipe Miocic at UFC 220 on 20 January 2018. However, Ngannou entered the fight feeling unprepared, with only six weeks to train. Without a U.S.-based fight camp or manager to streamline his preparation, he had to juggle travel between Paris and the U.S., exhausting valuable time and energy.

Facing Miocic, regarded as the greatest heavyweight of all time, was no small task. Stipe’s well-rounded skillset, superior grappling, and tactical fight IQ posed a significant challenge to Ngannou’s raw power.

Miocic’s Masterclass

Despite Ngannou’s aggressive start and heavy punches, Miocic weathered the storm. Using his wrestling expertise, he repeatedly took Ngannou to the ground and neutralised his power. By the later rounds, Ngannou was visibly exhausted, struggling with cardio and grappling defence. Miocic’s composure and strategy led to a dominant unanimous decision victory, exposing gaps in Ngannou’s game.

Regrouping After Defeat

Ngannou’s next fight against Derrick Lewis was equally disappointing. In what’s often called the most boring fight in UFC history, both fighters hesitated to engage, wary of each other’s knockout power. With back-to-back losses, Ngannou faced a critical turning point.

Determined to rebuild, he joined Xtreme Couture, focusing on improving his wrestling, grappling, and cardio. Ngannou worked to become a more patient, composed fighter, trading reckless aggression for calculated precision. This period of reflection and hard work was a pivotal moment in his journey, setting the stage for a remarkable comeback.

Francis Ngannou vs. Cain Velasquez

After changing camps, Ngannou faced former heavyweight champion Cain Velasquez on 17 February 2019. The fight lasted just 26 seconds, with Ngannou securing a first-round TKO.

Velasquez opened with a few kicks, which Ngannou dodged effortlessly. When Cain shot for a double-leg takedown, Ngannou countered with a sharp uppercut. Simultaneously, Velasquez’s left knee buckled, sending him to the mat. Ngannou followed up with a flurry of punches, forcing referee Jason Herzog to stop the fight. While the replay showed the knee injury played a role, Ngannou’s power was undeniable.

The victory marked Ngannou’s resurgence after a difficult 2018, adding Velasquez to a growing list of victims, including Curtis Blaydes, both knocked out in a combined 71 seconds. The Predator was officially back on track.

Francis Ngannou vs. Junior Dos Santos

On 29 June 2019, Ngannou faced former UFC champion Junior dos Santos at UFC on ESPN 3. Ngannou opened with powerful low leg kicks, setting the tone early. After an exchange, dos Santos moved in to strike but missed, leaving himself open to Ngannou’s counter punches. As JDS retreated, he made a critical mistake by turning his back, allowing Ngannou to land a devastating left hook.

Dos Santos crumpled, and Ngannou capitalised with a barrage of strikes, forcing the referee to stop the fight just 71 seconds into the first round. The victory earned Ngannou a Performance of the Night bonus and further solidified his case for a rematch with Stipe Miocic and another shot at the heavyweight title.

Francis Ngannou vs. Jairzinho Rozenstruik

Ngannou’s rematch with Miocic was delayed as Miocic completed his trilogy with Daniel Cormier. In the interim, Ngannou faced Surinamese powerhouse Jairzinho Rozenstruik on 9 May 2020 at UFC 249, following multiple COVID-19-related reschedules.

The fight was pure violence, lasting just 20 seconds. After a brief exchange, Ngannou blitzed forward with a ferocious combination, landing heavy shots that sent Rozenstruik crashing into the fence. Ngannou followed up with a barrage of punches before the referee stepped in to stop the carnage.

The win extended Ngannou’s streak to four, solidifying him as the top contender for the heavyweight title and setting up a rematch with the winner of Miocic vs. Cormier.

Francis Ngannou vs Stipe Miocic II (UFC260)

The long-awaited rematch between Ngannou and Miocic for the UFC Heavyweight Championship took place on 27 March 2021 at UFC 260.

After the crushing defeat in their first fight, Ngannou made major changes to his preparation. He joined Xtreme Couture in Las Vegas, eliminating travel hassles and focusing on improving his wrestling, standup, and ground skills. His training team included top-tier experts like 2020 MMA Coach of the Year Eric Nicksick, kickboxing champion Dewey Cooper, and UFC Welterweight Champion Kamaru Usman, who provided vital support in grappling and composure. Ngannou also studied Stipe’s tendencies, learning from the traps and counters that had undone him in their first fight.

UFC 260 Main Event

The preparation paid off. Ngannou entered the rematch as a transformed, well-rounded fighter. Calm and composed, he avoided rushing in recklessly, keeping his energy and focus. Stipe’s attempts at takedowns, a key weapon in their first bout, were thwarted as Ngannou showcased improved takedown defence, even reversing a level change and landing heavy body shots.

In the second round, Ngannou delivered a brutal knockout, sending Miocic crashing to the canvas. The victory earned him the Performance of the Night bonus and crowned him Cameroon’s—and Africa’s—first UFC Heavyweight Champion. From the streets of Cameroon to MMA’s pinnacle, Ngannou’s journey epitomised resilience and evolution, completing his rise to glory.

Training

Ngannou’s training includes many MMA-related bodyweight and HIIT (high-intensity) style workouts. These include sparring, pad work, boxing, agility drills, resistance, and functional training. Much of his training is focused on improving strength, endurance, and power, with cardio thrown in for good measure. Having little access during his early training to training equipment tends to stick to bodyweight/equipment lite training methods. This is great since you are not dependent on having gym equipment available.

Francis will train intensely in his training camps prior to a fight. He tends to work out seven days a week, mixing intense training days with active recovery days. Two weeks before the fight, he will slow down the training to allow his body to make a full recovery. During these pre-fight weeks, he uses slow movements for training and uses reduced power whilst doing pad workouts and sparring. This leaves him in top condition for his matches as his muscles will have fully repaired with few to no stresses or strains.

Francis Ngannou Workouts

(Credit to Yann Dalon @Behance for the beautiful illustration)

These circuits are based on the training regime of Francis ‘The Predator’ Ngannou. 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

The training is over 5 days per week with Saturday and Sunday left for active recovery. Day-to-day, the training is spread out over 2 sessions to be undertaken in the morning and afternoon or evening (am/pm). Undertake a cardio session of your choice in the morning (30-45mins), then undertake fitness and conditioning and MMA drills on consecutive days (so Monday fitness, then Tuesday MMA drills for example).

Cardio.
Fitness and conditioning.
Wrestling and Striking drills.

Click on the links below for more details on the structure of the Francis Ngannou Workouts.

1. Cardio Sessions

These routines involve MMA circuits like sparring, pad workout, agility, grappling drills, etc. Since Francis’s foundation style is boxing, the circuits will be ‘hands’ heavy. That said, Francis has come a long way since his early training and is a much more well-rounded and versatile fighter. His wrestling has developed greatly since his first bout with Stipe Miocic. Much of that is due to his friendship with UFC Middleweight Champion Kamaru Usman. Therefore the workouts will include MMA kicks and knees as well as a grappling element.

These morning circuits will focus on punching, footwork, coordination, distance judgment, and combinations), mobility, agility, speed, strength, and power.

2. MMA sessions

These morning circuits will focus on punching, footwork, coordination, distance judgment, and combinations), mobility, agility, speed, strength, and power.

3. Fitness and Conditioning Sessions

The evening routines will include bodyweight, functional, cardio, and some resistance-type exercises. Francis tends to stick to bodyweight exercises, with some functional exercises as opposed to resistance training. Conditioning your body is as important as building physical strength.

Cardio Training

(3-4 days a week)

30-45 minutes of steady state cardio. Bring out your inner Predator and try to make sure the exercise is outdoors in the fresh air.

Cardio to choose from:-

Swimming.
Longer distance runs. 45 mins.
Rowing.
Stair climbing.
Cycling.

MMA Drills

(2-3 days a week)

NB: The MMA workouts are more about speed, agility. Use them as recovery workouts for the evening exercises. Concentrate on cardio, so the volume of punches rather than power. Shake the lactic acid out of the muscles.

Move from one circuit to the next after finishing the required reps of each. The drills are a mixture of wrestling and striking drills. The drills will involve pads and sandbags but fear not if you don’t have that equipment. Be creative, shadowbox, use pillows, and make your own sandbag. Partnering up for this would be good but again don’t worry if you have to train alone, the main thing is getting this done.

Warm up

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 Workout 1

5 x rounds (30 seconds rest each exercise. 90 seconds rest between Sets)

Jumping rope (50 times).
Single leg burpees (1 minute – 30 seconds each leg).
Shadowboxing (1 minute).
High & low jabs (Move around concentrate on speed and agility) (1 minute).

MMA Combo 1 – (2minutes).

First Combo – (Jab, Jab, Cross – a,b and c) (x5).
Second combo (Jab, Jab, Cross, Lead Hook – a, b, c and d) (x5).
Third combo – (Jab, Jab, Cross, Lead Hook, Knee- a, b, c, d and e) (x5).

MMA Combo 2 – (2minutes).

First Combo (Jab, Jab, Cross, Uppercut, Front kick) (x5).
Second combo – (Jab, Jab, Cross, Lead Hook) (x5).
Third combo– (Jab, Jab, Cross) (x5).

Dragon Walks (1 minute).
Medicine Ball Slam (1 minute).

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 3minute rounds).

MMA Workout 2

5 x rounds (30 seconds rest each exercise. 90 seconds rest between Sets)

Jumping rope (x50).
Jab and kick drill (1 minute).
Power crosses: Alternate stances and rear hands. Use 90% power on the bag. Change stance. Sidestep around the bag. Throw another power cross with the opposite hand (repeat). (2 minutes).
Shadowboxing (1 minute).
Reverse burpees (1 minute).
Body uppercuts to the bag: Correct technique and speed (1 minute).
Core scissors (1 minute).
Medicine Ball Squat throws (1 minute).
Jab and elbow drill (1 minute).
Turkish Get ups’s (5 on each side).

Finisher: Jumping rope (200 times)

MMA Workout 3

4 x rounds (30 seconds rest each exercise. 90 seconds rest between Sets)

Jumping rope (50 times).
Shadowboxing with light weights – (1 minute).
Clinch knees to the bag (1 minute).

MMA Combo 1 – (2minutes).

First Combo Jab, Jab, Cross (x5).
Second combo Jab, Jab, Cross, Low kick (x5).
Third combo Jab, Jab, Cross, Low kick, Roundhouse kick (x5).

MMA Combo 2 – (2minutes).

First Combo Jab, Jab, Cross (x5).
Second combo Jab, Jab, Cross, Lead Hook (x5).
Third combo Jab, Jab, Cross, Lead Hook, Rear hook, Uppercut (x5).

Defensive and Footwork round– Move as if blocking or defending against an attacker. Dodge, slip, block, roll, weave, and counter. (1 minute).

Footwork Notes:

Side steps – take 10 sidesteps to your right and then to your left
Forward and back moving – Get into your fighter’s stance and take 10 steps forward and 10 back. Step with your front foot first when going forward and with your back foot first when going backward
Circle around an object – Circle around your opponent, take small steps. Change direction frequently and at random. Imagine using feints against your opponent.
Pivot – Pivot 90 degrees to the left and to the right.

Core Jackknife variation (TRX, Swiss ball, floor rags).
Archer Push-ups (as many as possible in 1 minute).

Finisher: Freestyle on the heavy bag.

MMA Workout 4 - Wrestling Drills

5 x rounds (30 seconds rest each exercise. 90 seconds rest between Sets)

Sprawl drills (run on the spot in the squat position for 5 seconds. Sprawl. Repeat as fast as you can) – 1 minute.
Bag clinch strikes (Grab the bag close and pound with punches, knees, and elbows) (1 minute).
Shoot drills (Shoot forward as if attempting a single leg takedown). Move around, change directions (1 minute).
Sandbag fireman carries and sprints. (25 yds each for 1 minute).
Sandbag alternate squats (alternate between squat variations for 1 minute).
MMA Ground and Pound (1 minute).
Sandbag Clean and press (for 1 minute).
Sandbag half get-ups (1 minute).
MMA Sit Outs (1 minute).

Finisher:

Sandbag dash – Carry sandbag 25 yds. Slam. 10 ground and pound punches. Sprint 25 metres and back. Repeat. 5 x 1-minute rounds.

Fitness and Conditioning

(3 days a week/every other day)

The fitness and conditioning are in standard circuit format. Move from one circuit to the next after finishing the required reps of each. Keep the rest short, 15 seconds between exercises and one minute between rounds.

Circuit 1 - Upper Body Workout

Clap push-ups (4×30 seconds).
Decline push-ups (4×30 seconds).
Triceps Dips (4×30 seconds)
Narrow push-ups (4×30 seconds).
Burpees (4 x30 seconds).
Bicycle crunches (4×30 seconds).
Dynamic Lunges (4×30 seconds).
Shoulder push-ups (4×30 seconds).
Sprints (2 x 100metres).
Suicide planks (4×30 seconds).
Ankle touchers (4×30 seconds).
Mountain climbers (4×30 seconds).

Do 45-sec x 4 sets of each exercise. For single-leg exercises, both sides = 1 rep: 15 seconds rest between exercises. 1-minute rest between rounds.

Finisher – 5 minutes of ‘Smash the Bag’ – Jog whilst carrying a sandbag on your shoulder for 25 metres, slam, 10X punches, sprint and back. Repeat.

Circuit 2 - Legs & Obliques Workout

Dynamic lunges (4×45 seconds).
Jumping squats and hold (4×45 seconds).
Slow skaters (4×45 seconds).
Side plank crunches: both sides (4×45 seconds).
Bicycle crunches (4×45 seconds).
High knees to Burpees (4×45 seconds. Five seconds run then burpee).
Alternating lunge and kick (4×45 seconds).
Shoulder tap push-ups (4×45 seconds).
Sprints (4×45 seconds).
Judo push-ups (4×45 seconds).
Side lunges (4×45 seconds).
Plyo box jumps (4×45 seconds).

Do 45-sec x 4 sets of each exercise. For single-leg exercises, both sides = 1 rep: 15 seconds rest between exercises. 1-minute rest between rounds.

Finisher – Freestyle on the Heavy bag.

Circuit 3 - Cardio and Core Workout

Oblique Mountain Climbers (4×45 seconds).
Sprints (4×45 seconds).
Sit-ups with punches (4×45 seconds).
Leg raises (4×45 seconds).
Push-ups (4×45 seconds).
Side plank crunches (4×45 seconds).
Medicine ball push-ups (4×45 seconds).
Bike crunches (4×45 seconds).
Single leg V Ups (4×45 seconds).
Russian twists (4×45 seconds).
Assault bike cardio – 1 minute – 30 seconds medium pace, medium resistance. 30 seconds fast pace, greater resistance.
Windscreen wipers (4×45 seconds).
Battle ropes – Fast waves (4×45 seconds).

Do 45-sec x 4 sets of each exercise. For single-leg exercises, both sides = 1 rep: 15 seconds rest between exercises. 1-minute rest between rounds.

Finisher – 5 minutes of ‘Smash the Bag’ – Jog whilst carrying a sandbag on your shoulder for 25 meters, slam, 10 x punches, sprint, and back. Repeat.

Circuit 4 - Resistance Workout Circuit

Undertake 4 rounds of 12/15 reps. Medium to Heavy weight. Use Barbells or Kettlebells. 15 seconds rest between exercise. 1-minute rest between rounds.