{"id":26486,"date":"2021-10-01T15:06:00","date_gmt":"2021-10-01T05:06:00","guid":{"rendered":"https:\/\/wordpress-328533-4778250.cloudwaysapps.com\/?p=26486"},"modified":"2023-08-25T15:40:48","modified_gmt":"2023-08-25T05:40:48","slug":"alexander-volkanovski-daily-routine","status":"publish","type":"post","link":"https:\/\/balancethegrind.co\/daily-routines\/alexander-volkanovski-daily-routine\/","title":{"rendered":"Alexander Volkanovski: Daily Routine"},"content":{"rendered":"<div class=\"addrop-wrap\" data-id=\"58481\"><\/div>\n<p><em><em>On&nbsp;<a href=\"https:\/\/balancethegrind.co\/daily-routines\/\">Daily Routines<\/a>, we profile successful leaders, entrepreneurs, artists, executives and athletes to explore their routines, schedules, habits and day in the life<\/em><\/em>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Current UFC featherweight champion, Alexander Volkanovski, has had a pretty unusual road to the top of the mixed martial arts world. After winning a national title in Greco-Roman wrestling at 12-years old, the Australian fighter decided to give up the sport and take up rugby league instead.<\/p>\n\n\n\n<p>In between playing semi-professional rugby league for the Warilla Gorillas in the South Coast Rugby League, Volkanovski also worked as a concreter to pay the bills. \u201cI played rugby league, I probably played for about 10 years I think, and I wrestled before then,\u201d Volkanovski told\u00a0<a href=\"https:\/\/www.mmafighting.com\/2017\/6\/10\/15765204\/from-the-warilla-gorillas-to-ufc-fighter-alexander-volkanovski-finding-success-in-his-second-chapter\">MMA Fighting<\/a>.<\/p>\n\n\n\n<iframe src=\"https:\/\/embeds.beehiiv.com\/118015db-2f56-4d21-b8f9-f6e8af6eea67\" data-test-id=\"beehiiv-embed\" width=\"100%\" height=\"320\" frameborder=\"0\" scrolling=\"no\" style=\"border-radius: 4px; border: 2px solid #e5e7eb; margin: 0; background-color: transparent;\"><\/iframe>\n\n\n\n<p>\u201cI did about a year of wrestling, and I think I got a bit tired of the tights, so I started to play football with the mates. I used to be a front rower, the big guys up front. I used to be 97 kilograms, which is like 210 pounds, or something like that (213 to be exact).<\/p>\n\n\n\n<p>Then at 23-years old, Volkanovski quit rugby to pursue MMA instead. With his Greco-Roman wrestling background and as a lifelong MMA fan, he quickly started to pile up the wins, amassing a 13-1 record before signing to the UFC.<\/p>\n\n\n\n<p>&#8220;I was almost at breaking point a week before I got that contract, I was going to go back to concreting,&#8221; he told&nbsp;<a href=\"https:\/\/www.smh.com.au\/sport\/ufc-fight-night-sydney-alex-volkanovski-looking-to-maintain-perfect-ufc-record-20171117-gznaz0.html\">The Sydney Morning Herald<\/a>. &#8220;That weekend I get my major sponsor, which was huge, and I end up getting my UFC contract the weekend after that. I went from the lowest point in my career to the highest in just a week.&#8221;<\/p>\n\n\n\n<p>Since then, the featherweight champion embarked on a winning streak that would be seen as legendary \u2014 that is, if Volkanovski had a bigger mouth to go along with his punches \u2014 beating Chad Mendes, Jose Aldo and <a href=\"https:\/\/balancethegrind.co\/daily-routines\/max-holloway-daily-routine\/\">Max Holloway<\/a> in back-to-back fights. But instead of going down the <a href=\"https:\/\/balancethegrind.co\/daily-routines\/conor-mcgregor-daily-routine\/\">Conor McGregor<\/a> route, the Australian, like his countryman <a href=\"https:\/\/balancethegrind.co\/daily-routines\/robert-whittaker-daily-routine\/\">Robert Whittaker<\/a>, prefers to let his fists do the talking.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>It\u2019s about eating right, hard-work, discipline, all the values you want the younger generation to live by. It\u2019s something I\u2019m very proud of as well. You know, people are always asking, \u2018What\u2019s your brand?\u2019 and, \u2018What are you all about?\u2019 Then you get other people saying, \u2018You need to do what Connor McGregor does\u2019. But that\u2019s not me. That\u2019s not who I am. I\u2019m not going to talk trash and build off the bad boy image. I pride myself on being a family man. I pride myself on being respectful and hardworking. That\u2019s just me.<\/p>\n<cite>One On One With Alexander Volkanovski: Get To Know The Old-School Qualities Behind Our Latest UFC Champion | GQ<\/cite><\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/amzn.to\/3xlXV94\"><img decoding=\"async\" width=\"1024\" height=\"307\" src=\"https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner-1024x307.png\" alt=\"\" class=\"wp-image-38982\" srcset=\"https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner-1024x307.png 1024w, https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner-280x84.png 280w, https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner-600x180.png 600w, https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner-300x90.png 300w, https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner-768x230.png 768w, https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner-1140x342.png 1140w, https:\/\/balancethegrind.co\/wp-content\/uploads\/2022\/04\/BTG-ebook-2022-banner.png 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"alexander-volkanovski-s-training-routine-diet\">Alexander Volkanovski&#8217;s training routine &amp; diet<\/h2>\n\n\n\n<p>For his training, Volkanovski splits his time between two gyms \u2014 Freestyle Fighting Gym based in his hometown of Windang and City Kickboxing in Auckland, which has UFC middleweight champion Israel Adesanya and UFC lightweight contender Dan Hooker. He&#8217;s also spent time at Tiger Muay Thai in Phuket, no doubt picking up some leg kick expertise to beat Aldo and Holloway.<\/p>\n\n\n\n<p>Speaking with&nbsp;<a href=\"https:\/\/cmbt.com.au\/blogs\/combat\/qa-with-alex-volkanovski-off-camp-training-nutrition-routines-more\">CMBT Nutrition<\/a>, the Australian champ described his training routine when he doesn&#8217;t have a fight scheduled, emphasising the fact that he wants to stay fit all year round but doesn&#8217;t want to peak too soon.<\/p>\n\n\n\n<p>&#8220;I train all year round to stay fit, but I don\u2019t want to be at my peak all year round &#8211; I like to peak one or two weeks before my fight,&#8221; he explained. &#8220;I always want to be able to step it up as I get closer to the fight, so I want to stay in good shape and not far off where I want to be, but I never want to be at my peak until it\u2019s time.&#8221;<\/p>\n\n\n\n<p>In the interview, Volkanovski described a typical training day, out of fight camp:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>I still have a full schedule when I don\u2019t have a fight coming up. I\u2019ll do anywhere from 2 &#8211; 4 sessions a day. Some days I\u2019ll do strength in the morning and then I\u2019ll do the normal training schedule we have at the gym. But, again, the pressure\u2019s off so there\u2019s no really hard work (like spiders and VO2 Maxes). We still want to stay sharp but we don\u2019t want to be breaking ourselves too early, especially when we\u2019re out of camp.<\/p>\n<cite>Q&amp;A WITH ALEX VOLKANOVSKI: OFF CAMP TRAINING AND NUTRITION ROUTINES OF THE UFC CHAMP | CMBT<\/cite><\/blockquote>\n\n\n\n<p>For his strength &amp; conditioning, Volkanovski does a lot of work with weights, including trap-bar deadlifts, explosive squat jumps with a medicine ball and barbell hip thrusts, according to&nbsp;<a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a34685459\/alexander-volkanovski-muscle-building\/\">Men&#8217;s Health<\/a>.<\/p>\n\n\n\n<p>There&#8217;s also sparring twice a week \u2014 on Mondays and Saturdays \u2014 although Volkanovski doesn&#8217;t believe in hard sparring as an effective way to improve a fighter&#8217;s technique. &#8220;You want to be able to try new moves and if you\u2019re going 100% you can\u2019t take much risk because someone\u2019s trying to knock your head off,&#8221; he said. &#8220;It doesn\u2019t make any sense. You want to be able to evolve and sparring 100% all the time is going to make it very difficult to do that.&#8221;<\/p>\n\n\n\n<p>When it comes to his diet, Volkanovski has done most of the hard work already, getting his weight from heavyweight levels down closer to 145 pounds. &#8220;I don\u2019t actually have numbers that I try and hit,&#8221; he said. &#8220;I try and stay pretty healthy. Again, there\u2019s no pressure so I\u2019ve got a bit of freedom.&#8221;<\/p>\n\n\n\n<p>In an interview with Jordan Sullivan, the dietitian for Volkanovski and UFC middleweight champion Israel Adesanya, it was revealed that the featherweight champion will typically eat between 2500 to 3500 calories each day spread out over seven meals plus a snack.<\/p>\n\n\n\n<p>&#8220;I lose a lot of the weight during the week and I try not to go too crazy on the weekends but I still tend to do that sometimes, especially when I don\u2019t have a fight coming up. On the Monday, eating here and there turns into a few days but in saying that, that\u2019s the beauty of no pressure and no fight coming up! I don\u2019t have to stress about it because I can take the weight off pretty easily.&#8221;<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>A lot of times we\u2019re being portrayed as thugs, but anyone who really knows us understand that we work hard, we diet hard, the commitment is full on. But alot of people don\u2019t see that. Some of the nicest and most respectful people I\u2019ve ever met are in this sport. I truly believe that, and there\u2019s a lot of fighters that live by that. You know, martial arts is all about respect and discipline and it\u2019s always been about that. But again, people are starting to forget that, people are missing that, and this is where I believe I can help and it\u2019s good for our sport.<\/p>\n<cite>One On One With Alexander Volkanovski: Get To Know The Old-School Qualities Behind Our Latest UFC Champion | GQ<\/cite><\/blockquote>\n\n\n\n<figure class=\"wp-block-embed alignwide is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Alex Volkanovski | UFC 260 Fight Camp Episode 1!\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/R-BgFalLNw0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Before you go\u2026<\/strong><\/p>\n\n\n\n<p><em><em>Check out&nbsp;<a href=\"https:\/\/balancethegrind.co\/daily-routines\/\">more daily routines<\/a>&nbsp;from Barack Obama, Joe Rogan, Jeff Bezos, Michelle Obama, Sheryl Sandberg, Richard Branson, Warren Buffet and plenty others.<\/em><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"addrop-wrap\" data-id=\"58481\"> <a href=\"https:\/\/balancethegrind.co\/daily-routines\/alexander-volkanovski-daily-routine\/\">&nbsp;&raquo;&nbsp;Read more about: Alexander Volkanovski: Daily Routine &nbsp;&raquo;<\/a><\/div>\n","protected":false},"author":1,"featured_media":37159,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[],"class_list":["post-26486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-routines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Alexander Volkanovski: Daily Routine - Balance The Grind<\/title>\n<meta name=\"description\" content=\"In Daily Routines, we profile successful leaders, artists, entrepreneurs, executives, athletes and more. 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