This is in camp training sessions of the top UFC Featherweight Max Holloway when he trains with Darin Yap of Tactical Strength. The training sessions are split amongst four days, typically Monday, Tuesday, Thursday, Friday.
Monday & Thursday are weight training days with the primary focus of muscular endurance. On Tuesday and Friday, they begin with hip mobility and shoulder stability exercises before moving into the core & conditioning parts of training.
Post workout, Max foam rolls and stretches. He typically will use a POST Muscle Recovery shake after training.
Dynamic warm up & Glute activation
Squat 3 x 15
Multi-planar Lunges 3 x 15
Bent over rows
Hamstring curls 3 x 15
Single Leg rows
Hip Mobility- Overhead Side Lunge, Transverse Lunge 3 x 10
Shoulder Stability- YTWL 3 x 10, Shoulder External Rotation 3 x 10, Ball Drops 3 x 15
Core- Straight Bar Lift & Chop 3 x 15, Straight Bar Trunk Rotation 3 x 15, TRX Pillar Bridge 3 x 60s, TRX side pillar 3 x 60s, Hanging Leg Raise 5 x 10
Interval Sprints 15-30 mins
Dynamic warm up and Glute activation
Multi Planar plyos
Deadlift 3 x 15
Med ball throws
Single Leg RDL 3 x 15
KB swings 3 x 15
"Same as Day Two"