Alexander Volkanovski Workout and Diet Plan

By | September 12, 2021

Alexander Volkanovski Workout and Diet Plan: Alexander Volkanovski is a Professional UFC fighter in the Featherweight class and the current UFC Featherweight champion.

He’s known for his quick yet powerful fighting style; many fighters get inspired by watching Alexander. So if you also want the Alexander Volkanovski workout routine and the Alexander Volkanovski diet plan, keep reading.

Alexander Volkanovski Diet Plan

Alexander Volkanovski Diet Plan

Alexander Volkanovski Body Stats

Height 5 ft 6 inch
Weight 66 kg
Age 32 years
Chest 42 inch
Waist 30 inch
Biceps 14 inch

Also Read: Brian Ortega Workout Routine and Diet Plan

 

Alexander Volkanovski Workout Routine

Alexander is an excellent fighter and one of the greatest fighters in the whole UFC. He hasn’t lost a single match till now; Alexander has fought 23 matches and in which he won around 22, and one match ended up a draw. So you can guess by that how the Featherweight Champion fights every fight.

Alexander does a lot of training to make sure he stays on his top, and now that we are, we will see Alexander’s training before every crucial fight. Alexander’s training is not super hard to find; he uploads what he does almost every time on his YouTube channel. For example, this video from a week ago where he is sparring for fighting. It’s a mixture of grappling, boxing, Jiu-Jitsu freestyle fighting, etc.

Then in another video, we see him doing explosive strength and full-body weight training in the gym. Every exercise Alexander does in that video shows explosive movements with every set. I also found a post from his Instagram doing air bike workouts.

Now, if we train like Alexander, we need to do at least 2-3 sessions every day for five days a week. Each session can go up to 2-3 hours, depending on your training capabilities. One session will be a full MMA workout; another will contain your cardio, agility, and core training, and the last session will have strength training and weight training.

Do remember it’s not the official routine of Alexander; I made it to give you a more detailed workout. However, the things we will do are what Alexander does in his routine. The only difference will be the exercises inside the routines will be different.

Alexander Volkanovski workout Includes:

Alexander Volkanovski Workout

Alexander Volkanovski Workout

Session 1 (MMA Workout)

In session 1, we will be doing workouts like stretching and then sparring different fighting styles like boxing, kickboxing, wrestling, Jiu-Jitsu, and martial arts. It depends on what you are into while working out in a gym. So make sure you choose a friendly MMA gym where you can do all of that to the best of your ability.

 

Session 2 (Cardio, Core, and Agility)

We will be training for one hour and a half in this session, which I call a C&C workout. That contains doing workouts, primarily working your cardio and core. However, I will also add some agility training and routine to get your stamina and work on your endurance. As all of this is essential for a fighter, Alexander knows that pretty well.

 

Cardio

In cardio, we will be doing HIIT training for about 45 minutes, in which we will do running, hydro-row, and Air Bike for 15 minutes each with one minute of moderate speed and 30 seconds of the sprint.

 

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.

Circuits: 3

Exercises in each circuit: 8

Reps: 40 seconds

Rest time after the whole circuit: two minutes

  • Crunches
  • Resistance hanging leg raises
  • Side to side hanging resistance leg raises
  • Russian twist with exercise ball
  • Plank ball in and out
  • Plank twister
  • Plank hold
  • Side plank to a crunch

 

Agility

You can also do a circuit routine with the same pattern as a core workout in agility training. For example, try agility ladders, resistance runs, resistance jumps, resistance sprints, burpees, drills, agility runs, battle rope, box jumps, etc. The routine only needs to be 15-30 minutes long and no more than that.

 

Session 3 (Strength and Weight Training)

Now this session, we will do it four days a week. As we know, Alexander doesn’t do regular bodybuilder workouts; Alexander’s workouts are more of modified mixed workouts focusing on explosiveness and strength. So make sure you add that explosiveness in every rep no matter what exercise we do.

Sets: 4-5

Reps: 8-12

 

Monday

  • Chain pull-ups
  • Weighted push-ups
  • Incline bench press
  • Flat bench press
  • Cable flyes
  • Lat pulldowns
  • Kettlebell rows
  • Barbell rows
  • Deadlifts

 

Tuesday

  • Resistance squat
  • Kettlebell squat to jump
  • Chain smith front squats
  • Hack squats
  • Leg press
  • Leg extension
  • Walking lunges
  • Farmer walks
  • Calf raises
  • Standing calf raises

 

Thursday

  • 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
  • Chain triceps dips

 

Friday

  • Deep squats
  • Bulgarian squats
  • Dumbbell box jump squats
  • Elevated drop squats
  • Balance squats
  • Stiff-leg deadlifts
  • Hamstring curls
  • Glute thrusters
  • Hip abduction

That’s all for the Alexander Volkanovski workout routine.

Also Read: Kamaru Usman Workout Routine and Diet Plan

 

Alexander Volkanovski Diet Plan

Alexander eats pretty well, especially during his training camp. He eats super healthy and clean, but his foods have good taste, like this video about a Thai chicken with rice and salad.

Alexander calls it Volk chicken, and that way, he also said that he needs a lot of carbs in a day as sometimes Alexander burns over 1000 calories in one session, and he does about 2-3 sessions a day.

I can’t give you his whole diet, but I can surely give you a diet that will work for you. Also, feel free to change any food from this diet to the foods Alexander shows on his YouTube channel as long as it’s healthy.

Alexander Volkanovski diet includes:

Alexander Volkanovski Diet Plan

Alexander Volkanovski Diet Plan

Is Alexander Volkanovski a Vegan?

No, Alexander Volkanovski loves eating chicken and other meat products.

 

Breakfast

  • Oatmeal blueberries and banana pancake
  • Eggs

 

Snack

  • Protein smoothie

 

Lunch

  • Chicken 
  • Rice 
  • Salad

 

Second Lunch

  • Turkey breast
  • Veggies

 

Evening Snacks

  • Fruits and dry fruits salad

 

Dinner

  • Salmon or chicken (once in a week you can have steak)
  • Veggies
  • Rice

That’s all for the Alexander Volkanovski diet plan.

Also Read: Israel Adesanya Workout Routine and Diet Plan

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