Max Holloway's Intense Workout Routine: How the UFC Champion Stays in Fighting Shape - Combat Sport Events

Max Holloway’s Intense Workout Routine: How the UFC Champion Stays in Fighting Shape


Max Holloway’s Intense Workout Routine: How the UFC Champion Stays in Fighting Shape

Max Holloway, the reigning UFC Featherweight Champion, is known for his incredible endurance and relentless fighting style. His success in the octagon can be attributed to his intense workout routine, which helps him stay in peak physical condition. In this article, we will delve into the details of Holloway’s training regimen and explore how it contributes to his success as a fighter.

Holloway’s workout routine is a combination of various training methods, including strength training, cardio exercises, and martial arts drills. He follows a disciplined schedule, training for several hours each day to maintain his fighting shape. Let’s take a closer look at the different aspects of his training.

Strength Training:
To build strength and power, Holloway incorporates weightlifting exercises into his routine. He focuses on compound movements such as squats, deadlifts, bench presses, and overhead presses. These exercises target multiple muscle groups simultaneously, helping him develop overall strength and explosiveness. Holloway also includes bodyweight exercises like push-ups, pull-ups, and dips to enhance his functional strength.

Cardiovascular Conditioning:
Endurance is a crucial aspect of any fighter’s training, and Holloway understands its importance. He engages in various cardio exercises to improve his cardiovascular fitness. Running, cycling, and swimming are some of the activities he incorporates into his routine. These exercises not only enhance his stamina but also help him maintain a high pace during fights.

Martial Arts Training:
As a professional fighter, Holloway dedicates a significant portion of his training to martial arts drills. He practices striking techniques, including punches, kicks, elbows, and knees, with a focus on precision and speed. He also works on his defensive skills, footwork, and head movement to avoid getting hit. Holloway often spars with training partners to simulate real fight scenarios and improve his reaction time.

Interval Training:
Interval training is an integral part of Holloway’s workout routine. It involves alternating between high-intensity exercises and short recovery periods. This type of training helps improve his anaerobic fitness, allowing him to generate explosive bursts of energy during fights. Holloway incorporates exercises like sprints, burpees, and kettlebell swings into his interval training sessions.

Flexibility and Mobility:
To prevent injuries and improve his overall performance, Holloway pays attention to his flexibility and mobility. He includes stretching exercises in his warm-up and cool-down routines to increase his range of motion. Additionally, he practices yoga and Pilates to enhance his flexibility and core strength.


Max Holloway’s intense workout routine is a testament to his dedication and commitment to his craft. By incorporating a combination of strength training, cardiovascular conditioning, martial arts drills, interval training, and flexibility exercises, he ensures that he is always in fighting shape. Holloway’s relentless training regimen has undoubtedly played a significant role in his success as a UFC champion.


Q: How often does Max Holloway train?
A: Max Holloway trains six days a week, with one day dedicated to rest and recovery.

Q: Does Max Holloway follow a specific diet?
A: Yes, Holloway follows a strict diet that focuses on lean proteins, complex carbohydrates, and healthy fats to fuel his training and aid in recovery.

Q: How long does Max Holloway’s training sessions last?
A: On average, Holloway’s training sessions last for about three to four hours, including various aspects of his workout routine.

Q: Does Max Holloway use any supplements?
A: While it is not publicly known if Holloway uses any supplements, it is common for professional fighters to incorporate supplements into their training regimen to support their nutritional needs.

External Resources:

– “Max Holloway’s Training Routine: How the UFC Featherweight Champion Stays in Shape” – Men’s Health: [link] (no follow)
– “Max Holloway’s Workout and Diet Plan” – Muscle and Fitness: [link] (no follow)
– “The Importance of Interval Training for Fighters” – Fight Camp Conditioning: [link] (no follow)

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