UFC's Max Holloway Off Season Workout

Originally published back in 2015, we decided to re-release this article with Max's recent successful defending of his title versus Brian Ortega. Here it is in all its glory:

This is the actual off season workout of the top UFC Featherweight Max Holloway. He trains his strength and conditioning with Darin Yap at Tactical S&C. The training sessions are based upon three phases. The first phase allows the athlete to get back in shape and build muscle needed for the upcoming training camp. As they get closer to the fight date, the rep scheme will lower into a strength phase until they enter a final endurance phase of higher reps during fight camp.

The workout is structured around 3 Pushes and 3 Pulls, two times a week, beginning with dynamic mobility & activation. Each training session lasts a little over an hour. At the end of the training session, athletes are given an ATH POST & are stretched out after foam rolling. Max’s skill sessions are typically every day with Sunday being his rest day.

TUESDAY PHASE 1

DYNAMIC MOBILITY & ACTIVATION PREP
BAND WALKS (10 YARDS FORWARD & BACK) X 3 SETS
BAND CLAM SHELLS X 100 EACH SIDE
BAND ELEVATED SINGLE LEG SQUATS 3 X 15 EACH LEG
BROAD JUMPS 3 X 3

KB JUMP SQUATS 3 X 10
DEADLIFT 4 X 10
SINGLE LEG RDL DB 4 X 10
LEGS UP SINGLE ARM DB BENCH 4 X 10
SINGLE ARM DB BENT OVER ROWS 4 X 10
WEIGHTED PULL UPS 4 X 10
FLOOR BB BENCH PRESS 4 X 10
BB ROWS 4 X 10

STRETCH, FOAM ROLL, PROTEIN

THURSDAY PHASE 1

DYNAMIC MOBILITY & ACTIVATION PREP
BAND WALKS (10 YARDS FORWARD & BACK) X 3 SETS
BAND CLAM SHELLS X 100 EACH SIDE
BAND ELEVATED SINGLE LEG SQUATS 3 X 15 EACH LEG
BROAD JUMPS 3 X 3

KB JUMP SQUATS 3 X 10
SQUAT 4 X 10
BB RDL 4 X 10
LEGS UP SINGLE ARM DB BENCH 4 X 10
SINGLE ARM DB BENT OVER ROWS 4 X 10
WEIGHTED PULL UP 4 X 10
FLOOR BB BENCH PRESS 4 X 10
BB ROWS 4 X 10


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