Alexander Volkanovski’s Workout and Diet Plan: Alexander Volkanovski is the current UFC Featherweight Champion and a professional UFC fighter in the Featherweight division.
Alexander is known for his quick but powerful fighting style, and many fighters are inspired by him. Continue reading if you want to learn more about Alexander Volkanovski’s workout routine and diet plan.
Diet Plan of Alexander Volkanovski
Alexander consumes a lot of food, particularly during his training camp. He eats extremely healthy and clean, but his meals are delicious, as evidenced by this video of Thai chicken with rice and salad.
Alexander refers to it as Volk chicken, and he says he needs a lot of carbs in a day because he burns over 1000 calories in a single session, and he does about 2-3 sessions per day.
I won’t be able to give you his entire diet, but I can give you a diet that will work for you. Also, as long as it’s healthy, feel free to substitute any food from this diet for the foods Alexander shows on his YouTube channel.
Alexander Volkanovski eats the following foods:
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
Body Measurements: Height and Weight
| Height | 5 ft 6 inch |
| Weight | 66 kg |
| Age | 32 years |
| Chest | 42 inch |
| Waist | 30 inch |
| Biceps | 14 inch |
Workout Routine of Alexander Volkanovski
Alexander is a fantastic fighter who is regarded as one of the best in the UFC. Alexander hasn’t lost a single match so far; he’s fought 23 times and won 22 of them, with one match ending in a draw. As a result, you can guess how the Featherweight Champion fights each fight.
Alexander puts in a lot of training to stay on top, and now that we’re here, we’ll be able to see Alexander’s training before every important fight. Alexander’s training is easy to come by; he posts it on his YouTube channel almost every time he does it. For instance, take a look at this video from a week ago, in which he is sparring for a fight. It combines grappling, boxing, Jiu-Jitsu freestyle fighting, and other techniques.
Then, in another video, we see him doing full-body weight training and explosive strength training in the gym. Every set of exercises Alexander performs in that video features explosive movements. I also discovered an Instagram post of him doing air bike workouts.
Now, if we want to train like Alexander, we must do at least two to three sessions per day, five days a week. Depending on your training capabilities, each session can last up to 2-3 hours. One session will be an MMA workout in its entirety; another will include cardio, agility, and core training; and the final session will include strength and weight training.
Remember, this isn’t Alexander’s official routine; I created it to give you a more detailed workout. The things we’ll do, on the other hand, are things Alexander does in his daily routine. The only difference will be the exercises performed within the routines.
Workouts by Alexander Volkanovski include:
1st session (MMA Workout)
In the first session, we will do stretches and then spar in various fighting styles such as boxing, kickboxing, wrestling, Jiu-Jitsu, and martial arts. It all depends on what you’re looking for when you go to the gym. So make sure you find a welcoming MMA gym where you can do all of that to your full potential.
2nd Session (Cardio, Core, and Agility)
This session, which I refer to as a C&C workout, will last an hour and a half. This entails working out, primarily to strengthen your cardio and core. I will, however, include some agility training and a routine to help you build stamina and endurance. Alexander is well aware that all of this is necessary for a fighter.
Cardio
In cardio, we’ll do 45 minutes of HIIT training, which will include 15 minutes of running, hydro-rowing, and air biking, with one minute of moderate speed and 30 seconds of sprinting.
Core
This is a circuit workout that focuses on your core muscles. To get the best workout, we’ll do a quick 15-25 minute routine.
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
In agility training, you can also do a circuit routine with the same pattern as a core workout. Agility ladders, resistance runs, resistance jumps, resistance sprints, burpees, drills, agility runs, battle rope, box jumps, and other exercises are examples. It’s only necessary for the routine to last 15-30 minutes and no longer.
3rd session (Strength and Weight Training)
This session, we’re going to do it four times a week. Alexander, as we all know, does not do traditional bodybuilding workouts; rather, his workouts are modified mixed workouts that focus on explosiveness and strength. So, no matter what exercise we do, make sure you add explosiveness to every rep.
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
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