ฝัง
- เผยแพร่เมื่อ 10 มิ.ย. 2024
- What's the secret behind Alexander Volkanovski's insane strength and cardio? Let's take a deep dive into the unique training methods that Volk has shared on his TH-cam channel over the years - many of which you can implement into your own fight preparations!
0:00 Volk's S&C Secrets
0:12 Hill Sprints
1:44 Stair Sprints
2:33 HIIT Circuit
2:54 Meat Grinder
3:28 The Spyda
4:00 Weight Training
4:46 Periodisation
Volk's a big fan of High-Intensity Interval Training. Off-camp, we see him perform a hill sprint protocol with five one-minute sprints, pushing him towards his maximum heart rate. A maximal effort is the highest level of intensity that a person can sustain over a certain period of time without significant fatigue. Volk completes supramaximal efforts exceeding his maximal aerobic capacity. We can see him slowing down significantly as he approaches the top of the hill.
He recovers on the way down and at the bottom of the hill for what's likely 3-5 minutes. The key is to allow enough rest to be able to perform the next high-intensity effort at a similar level.
This type of training improves cardiovascular metrics such as stroke volume and cardiac output. It also increases the number of capillaries surrounding the muscles and the concentration of mitochondria within muscle cells - or in other words, your muscles have more highways to deliver fuel and more power plants to produce energy.
This results in improvements in anaerobic fitness, peak power, VO2max, maximum heart rate and oxygen delivery. HIIT sessions like this one improve Volk's ability to repeat high-intensity efforts as well as his mental resilience. Going into his fight camp, Volk's conditioning sessions get more sport-specific.
S&C coach Chris Jaffrey says that Volk doesn't do much running overall. However, there is one more running protocol that we can see in his TH-cam videos: repeated stairs sprints.
Volk follows a set route up and down the stadium stairs. He completes eleven stairs sprints of about 4 to 8 seconds. In between sprints he has 5 to 10 seconds of "active recovery" which he also runs at a dangerously high pace. Coming down from the last set of stairs, he finishes with a 10-second sprint on level ground.
His overall effort is just under two minutes. According to Volk, he does this once a week with the goal to beat his previous time which obviously becomes harder and riskier each week. After three weeks, he changes to a different set of stairs and protocol.
This type of training is a lot more time-efficient compared to the previous sprint protocol which probably took him about 20-30 minutes to complete.
In addition to his sprinting routine, Volk also performs high-intensity workouts at his MMA gym.
7 weeks out from the Ortega fight, Volkanovski completes a HIIT circuit with the assault bike, heavy bag, kneeling ball slams, Squat Jumps, Push-ups and Inverted Rows. It's important to point out that these are all rather simple bodyweight movements. There is no heavy lifting involved which reduces the risk of injury under fatigue.
Three weeks out from the Ortega fight, Volk completes a shark tank session which he calls "The Meat Grinder". He does five five-minute rounds of pads, sparring, wrestling and Jiu-Jitsu with four alternating partners. The idea is to make these sessions harder than his actual fights. This helps him prepare not just physically but also mentally. Apparently, Volk does this once a week on Wednesdays.
One week out from the Ortega fight, Volk shifts from live rounds to high reps of sport-specific drills and exercises. Part of the reason is likely the reduced injury risk. He calls this session "The Spyda". Again, it's five five-minute rounds of maximal intensity. Volk does this session exactly seven days before the fight.
With his recent decision to fight for the Lightweight title, Volkanovski had to add some strength and muscle to his frame. He performed classic strength and hypertrophy training in a calorie surplus, especially earlier in the camp. Volk tapers off the volume of his strength work closer to a fight. The focus then shifts more towards power development, for example through plyometrics or heavy sled work. Both improves neuromuscular coordination and motor unit recruitment, allowing him to be more powerful and explosive in the fight. - กีฬา
Drop a like and comment if you want to see more S&C breakdowns like this one! 🧠 Download my free Combat Conditioning Basics below!
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Dude said Alexander Hulkanovski
That's a good one! 😂
He’s not wrong
Fr 😂 that his needs from now on
He should change his is name the great to the hulk 😂😂😂
Thank you for compiling this info and curating the footage. This is genius what he does
You're welcome! I'm glad you found it helpful! 🙌
By far the best martial art channel on TH-cam, thanks man
Thanks, man! Means a lot! 👊
I’m a huge fan therefore in awe with his backstage training live - but nothing is more awesome than you guys’ accents ❤❤❤
The most underrated channel! We want more 👏🏽
🫶🫶🫶
The other thing about his conditioning that makes it so effective, is that it has minimal eccentric damage!
Uphill running and stair sprints leave you far less damaged then flat or downhill running.
There's definitely less impact and stress from deceleration with hill sprints which can be good for the joints. You're working through more resistance and a greater range of motion though, on both hill and stair sprints, so they could lead to more DOMS than sprints on level ground. Volk's also coming down with quite a bit of impact on the stair sprints which puts more stress on the joints and also impacts the muscles. Something to consider when programming these, especially if you're new to these methods.
@@SvenKoch Good points, but wouldn't you say the ground reaction forces are lower when sprinting on an incline, thus resulting in less eccentric damage (responsible for most soreness). I see uphill running as mainly a concentric muscle action, which has been shown to be the least DOMS-intensive.
Yes, you make a valid point. The ground reaction forces can be lower when sprinting uphill which could reduce eccentric damage. However, the greater range of motion could offset these benefits. Muscles usually work harder and are more susceptible to damage in a lengthened state which is the case for the glutes and quads on hill or stair sprints. So while the eccentric damage may be reduced, the overall strain on the muscles is likely increased due to greater ROM which could lead to greater DOMS. Hope this clarifies.
@@SvenKoch Ah I see. Yes, that makes sense. The effort definitely increases, so I could see how this could completely torch more of a beginner athlete who is not of the elite caliber of someone like Volk.
Anyway, great video man, keep it up.
@@BULLETPHIL99 Yeah, for sure! Thank you! 🙌
Best video for cardio of MMA
Thank you, I'm glad you found it helpful! 🙌
Glad i found your channel. Love the content
Thanks, bro! 🙏
We want more man
Thanks for commenting! 👊 I have more videos like this in the pipeline!
Great video!
Thank you! 🙌 I'm glad you enjoyed it!
Great video, Volk is a Beast!
Thank you! 🙌 Yeah, he's a machine! 🤖
Aslo need to take note of his rugby league background that help established his cardio in the first place. Such conditioning trainings like the infamous and dreadful "Malcolms" that rugby players do is one of the simplest yet hardest cardio drill to complete.
Yeah, he's a lifelong athlete and even at over 200 lbs, he was still athletic. I don't think his rugby days would have contributed too much to today's cardio but probably in terms of strength and toughness.
Cool channel. This video was posted on Reddit and that sent me here. Subbed!
Thank you! 🫶
Good place.
Great personality.
Love you volk.
Motivation.
It's inspiring how hard these athletes work for their dream! 🙌
Keule - du hast zu wenige Abos für deine wirklich sehr guten Videos, Erklärungen und Analysen. Ein neues Abo kommt von mir und ich freue mich auf neuen Content. 🤘
Liebe Grüße aus Erftstadt. ❤
Vielen Dank für deinen Support! Heute droppt ein neues Video! 👊
If a mma fighter has good technique but gases out after 2 mins, and they want to keep it up for 5 minutes- What do you think will improve overall endurance the fastest? Sprints or slower long runs? The reason I ask is boxing and Muay Thai always use very long distance runs for cardio
When it comes to energy system demands, boxing and Muay Thai are more aerobic than MMA which is why boxers and Muay Thai fighters can get away with primarily focusing on aerobic conditioning in addition to their technical training. When it comes to MMA, the best conditioning methods also depend on your fighting style. If you're a slow and steady volume striker who doesn't rely on wrestling, long-distance running can work. If you're an explosive counter-striker, wrestler or all-rounder, you might benefit more from mixing up different sprint protocols like Volk to meet the higher anaerobic demands.
@@SvenKoch this was a great video! Following up on the aerobic/anaerobic topic - how did Volk build up his cardio base? Because he can go for 25 minutes, but I’m under the impression that anaerobic activity can’t be maintained for too long, so it’s aerobic with bursts of anaerobic sprinkled in
Would doing sprints like this help your cardio, or does this only help your body get used to the anaerobic aspect?
@@Mazerati555 Yes, it also boosts markers of aerobic fitness such as VO2max. For example, a study from 2007 (PMID: 17414804) compared the effects of Long Slow Distance Running (LSD), Lactate Threshold Training (LT), Sprint Intervals (15/15) and 4-minute Interval Running (4x4) on fitness markers such as VO2max and stroke volume in forty moderately trained males. The subjects carried out three training sessions per week across 8 weeks. High-Intensity Interval Training (15/15 and 4x4) proved to be significantly more effective than Lactate Threshold Training or Slow Long Distance Running in improving V02max.
Long distance running is not a must. Fighters usually perform a good chunk of their technical training in zone 2. While Low-intensity Steady State can still be a good addition to the training schedule, for example on (active) recovery days, it doesn't have to involve running. It can also be done without impact on a cardio machine.
When will we hear about his cycle
Wonder if he takes asprin wen he runs. Apparently it helps
I'm not familiar with the use of aspirin for sports performance but I know that it's a blood thinner and I'm sure that it comes with a list of risks and side effects. Probably a question that you should ask a doctor.
Maschine
💯💯💯
How many times a week he does the strenght and weight training ?
I'm not sure how often Volk does it - but it would make sense to spread the volume out across at least 2-3 sessions. It likely also changes off-camp and over the course of a fight camp.
how long does he rest each sprint?
Does he get to the top in like 1 min?
He goes as hard/far as he can for one minute, then recovers for approximately 3-5 minutes on the way down and at the bottom of the hill. He tries to repeat his initial effort on every sprint.
@@SvenKoch thanksss
@@wifi1057 You're welcome! 👊
How many times does he repeat the sprint?
@@jovangardasevic9452 He does five of the one-minute hill sprints per session.
Quick question, isn't the recommended daily for athletes, 1.2-2.2 grams per pound of bodyweight. I think 5-7 grams per kilogram of bodyweight daily is a lot. Is it true?
I'm not sure what the context of your question is, mate. This is a video on Volk's Strength & Conditioning, I don't think I mention any dietary guidelines here.
@@SvenKoch I apologize for the inconvenience. I thought I had commented on your carbohydrate video. You recommended in the video to take 5-7 grams per kilogram of body weight daily, while mainstream fitness advice aimed for 1.2-2.2 grams per pound of body weight.
You might want to go and rewatch the video. The guidelines from the American College of Sports Medicine are a lot more nuanced based on your weight but also the exercise intensity, duration and frequency: th-cam.com/video/nX9iqIcS_U0/w-d-xo.html 🤝
@@SvenKoch sorry for the misunderstanding. I somehow searched up protein instead of carbohydrates. This is completely my mistake.
@wesleywong2144 No worries, mate. 😁
4:38 explosive
Yes, but all of his conditioning protocols plays a huge role, too! For fighters it's not just important to be explosive once but to be able to sustain it throughout a fight!
@@SvenKochunless you’re McGregor fighting Aldo
@@jaredschmidt8013 True! Not a sustainable recipe for success though as shown by McGregor's later career when he gassed out and got finished.
The ckb sauce
He barely even trains there. He's at Freestyle MMA in Windang near Sydney.
3:17 😏
😂🤦♂️
How big is the lake and how often?
Do you mean the hill? 🤔
PEDS, easy! 😎
Cain Velasquez used to train like that and now his knees are fucked up😊
I've seen Cain max out crossfit-style on the leg extension machine and do "Kettlebell Swings" with very questionable form. Sad to watch! I think Volk's in excellent hands though, from everything I have seen.
Those of us from Wollongong learn to live with less oxygen cos the steelworks.
Same same as high latitude training hahahahaha😂
Now we know the real secret! 😂😂😂
EPO
Do people just throw PED accusations around as soon as someone's in great shape - or is there anything or anyone to back this stuff up? 🤔
@@SvenKoch Yeah Izzy Gyno, most guys who train together 💉together you know how it go
@@FredFerrari592 Adesanya trains at CKB in Auckland, New Zealand. Volk does most of his training at Freestyle MMA near Sydney, Australia.
Why do you have two watches
One's a Garmin watch, the other one's a Whoop sensor.
None of that would matter against Bradley Martin
😂🤦♂️
Its impossible to do all these training sessions if you r not training full time and you do regular work. Me doing 5 times a week BJJ is just enough to never be able to recover from all these trainings let alone adding some extra cardio and strength conditioning. If you are over 25 its just IMPOSSIBLE. You basically have to follow the rule eat train sleep nothing else ...
It's definitely much harder to juggle if you're not a professional athlete - but have you tried undulating your training intensity throughout the week? The video that's linked at the end of this one has some valuable tips for your training periodisation!
@@SvenKoch ok thanks will check it out
But the real question is ,
Who you got on 294 ?
I'm a fan of both fighters - but I've lived in Australia for too long to not root for the Aussie! 🇦🇺 I think Volk has prepared for the rematch pretty much from the second he walked out of that octagon in Perth. Islam also knew that they were gonna fight again soon, so I think both will come prepared and ready to put on a spectacle! 🔥 Who do you think wins or who are you rooting for?
@@SvenKoch
Rooting for volk but Islam is no joke , if volk had a full camp he wins 100 percent but this time with 10 days notice , it's very hard .
But hey , they call him the great for a reason , if someone can pull it of it's him , and he will
There's no secret. Alex Volkanovski used to be 6'2 and 350 lbs. when he was a rugby player, and then he came to MMA, that's why.
214 but still
@@dominikburazer5292 Ah thanks mate! Well, at least I got his height correct...
@@bilalmateen1983😂
@@gustavojimenez9558 😝
Answer: EPO and other PEDs
Genetics!
So we're just gonna pretend that all the hard work and smart training methods have nothing to do with it?
Haha, you are close yet so far off.
Which part's supposed to be off? I've kept the guesswork to a minimum. This is mostly based on what Volk and his S&C coach Chris Jaffrey have shared in Volk's TH-cam videos. I've just laid out the science and training principles behind it.
@SvenKoch don't think he knows mate. On a side note, at my gym, we tried the spyda version put out by adesanya last new year. Ugh. Talk about death on the mat for Sunday morning
You do realize most fighters train more or less the same way volk trains right? It’s not about the workout. It never was is or will be. It’s about consistency and dedication that gives guys like volks the edge over the rest. All of the exercises shown in this video are basic stuff.
Consistency and dedication are the foundation of success - and Volk is a special breed when it comes to that. He didn't reinvent the wheel with his S&C but he does the basics right. You make it sound like every fighter out there already follows the same blueprint. That's simply not true. I know from experience that there are plenty of fighters, amateur or pro, who can probably learn a thing or two from Volk.
Whatever bro
Doesn't have insane strength
When it comes to strength relative to his size and weight, I think that most of Volk's opponents would disagree. Even Islam said that he was surprised by how strong Volk was when he moved up to Lightweight.
3 letters E P O
But still......LOST to ISLAM🤣
No shame in losing to Islam, he's a great fighter! Volk went up a weight division and made it a very close fight. I also thought that he looked like he still had more gas left in the tank towards the end of the fight which speaks to his conditioning.
Should we give Islam the title without fighting arrogant Muslims no respect for nobody