I Tried Khabib Nurmagomedov’s Routine| Full Workout

Summary

In this video, performance coach Phil Z breaks down Khabib Nurmagomedov's intense training regimen that led to his undefeated record in the UFC. The training schedule consists of multiple daily sessions focused on strength, conditioning, wrestling, sparring, and recovery. Key aspects include compound lifts, plyometric drills, high-intensity endurance work, and mental toughness exercises, all designed to enhance Khabib's grappling and overall performance. The video also covers Khabib's injury history and how it shaped his training strategy, including specific adaptations for knee and back recovery.

Takeaways

• 😀 Khabib's training schedule consists of 2-3 sessions per day, 5-6 days a week, focusing on high volume and frequency.
• 😀 Strength and conditioning play a key role in Khabib's success, including compound movements like squats, deadlifts, and bench press.
• 😀 Plyometric drills, such as hops, bounds, and skips, are crucial for developing explosiveness, speed, and elasticity.
• 😀 Khabib’s training emphasizes mental toughness through tough conditioning activities like hill runs at high altitudes.
• 😀 Wrestling drills, including takedown defense and live drilling, are integral to Khabib’s preparation for MMA.
• 😀 Swimming and rowing are included in the schedule for lower-impact conditioning and recovery.
• 😀 Khabib incorporates sparring to practice standup and takedowns in real-world fight scenarios.
• 😀 Recovery is emphasized with sauna sessions, cold plunges, and proper sleep to help the body recover and prepare for intense training.
• 😀 Khabib’s strength training focuses on building maximum force production to enhance his grappling and takedown ability.
• 😀 The mock strength and conditioning session includes dynamic warm-ups, plyometrics, strength work (like floor presses and deadlifts), and conditioning circuits.

Q & A

What is Khabib Nurmagomedov's typical weekly training schedule like?

Khabib's training schedule involves two to three training sessions per day, spread across five to six days per week. His week includes strength and conditioning, wrestling, sparring, hill runs, swimming, and recovery activities like sauna and cold plunges on Sundays.

Why does Khabib focus so heavily on plyometric exercises in his training?

Plyometric exercises are crucial for developing speed, power, and explosiveness, which are key for Khabib’s style, especially when executing fast takedowns and quick transitions in fights. These exercises also aid in injury recovery by improving elasticity and tendon stiffness.

What is the role of strength and conditioning (S&C) in Khabib's training?

Strength and conditioning in Khabib’s routine focuses on building maximum force production, improving power, and enhancing endurance. It includes compound lifts (squats, deadlifts, bench press), plyometric drills, and endurance training to make him physically dominant in the Octagon.

How does Khabib's training schedule address his past knee injuries?

Khabib’s training includes low-impact exercises such as swimming, rowing, and certain plyometric movements to reduce stress on his knees. He also emphasizes strength training and mobility work to rehabilitate and strengthen his knee joints after surgeries.

What are the key components of Khabib's recovery routine?

Khabib’s recovery routine includes cold plunges, sauna sessions, massage work, and proper sleep. These activities help reduce muscle soreness, enhance muscle recovery, and ensure that his body is prepared for the next training session or fight.

How does Khabib incorporate sparring into his training schedule?

Khabib incorporates sparring on specific days, usually in the evening, where he focuses on both stand-up sparring and live MMA sparring. This allows him to sharpen his striking skills, while also incorporating takedowns and grappling into the sparring sessions.

What types of conditioning exercises does Khabib use to increase mental toughness?

Khabib uses hill runs, particularly in high-altitude areas, to improve cardiovascular endurance and mental toughness. These runs challenge both physical and psychological endurance, preparing him for the grueling demands of a fight.

How does Khabib's training adapt to his back surgery and recovery?

Khabib’s back injury recovery focuses on core strengthening exercises, mobility drills, and functional movements to alleviate back pain and enhance overall posture and strength. These exercises help improve his ability to grapple and avoid further injury.

What does a typical strength and conditioning session for Khabib look like?

A typical session includes a warm-up on the rower, dynamic stretching, followed by plyometric exercises (like pogo jumps and bounds). Strength exercises include foundational lifts such as the trap bar deadlift and floor press, along with endurance conditioning circuits and sprint intervals.

What types of sparring does Khabib focus on during his training?

Khabib’s sparring sessions include stand-up sparring, where he practices striking, as well as live MMA sparring, which focuses on both grappling and submissions. The sparring intensity is varied, with some days focusing on lower-intensity situational drills and others on full-contact, high-intensity sparring.