As someone who has personal experience as a mixed martial artist, I’m a big fan of the sport.
As a personal fitness coach, I’m always interested in finding out how UFC fighters structure their training regime and diet.
My favorite UFC middleweight champion is Michael Bisping, and he has fortunately shared a lot of information about his training on social media and in interviews.
So, our team spent a day applying exercise science research to his routine to find out what it would take to follow his approach.
Here’s what we found.
Michael Bisping Stats
- Born: February 28, 1979
- Height: 6’2”
- Weight: 185 lbs
Michael Bisping’s Workout Routine
Having followed Michael Bisping's career closely, I've seen how he evolved his workout methods over the years, particularly after his knockout by Dan Henderson. As a coach, I've advised similar adaptations to my clients after setbacks.
We watched some of his training camp videos to see what he does, and there’s a lot of time spent away from MMA training.
Strength And Endurance Workouts
According to one of the articles found on the National Center for Biotechnology Information website, this strength and conditioning routine is aimed at maximum loads to bring on the burn within just a few reps [1].
That’s going to be an impressive bench press, but make sure you always have a spotter for those kinds of loads.
Here’s what you need to do:
- Trap bar jumps (5 sets of 3-5 reps)
- Lateral raises for neck isolation (5 sets of 3-5 reps)
- Swiss bar bench presses (5 sets of 3-5 reps)
- Weighted chin-ups (3 sets of 3-5 reps)
- Rope push-backs and pull-ins (3 sets of 3-5 reps)
- Dragonflies (3 sets of 5-8 reps)
High-Intensity Circuit Training
From my experience, shifting to high-intensity interval training, as Bisping does, is a game-changer for building cardiovascular fitness and endurance. When I train fighters, we focus on high reps in circuit training to mimic the endurance needed in the ring.
Not all MMA fights are over within minutes, and when they last longer, a jacked UFC fighter will need to be in a position to keep punching and kicking without getting tired. Here’s what you’ll be doing:
- Bunny hop (3 sets of 10-15 reps)
- Shuttle run (3 sets of 10-15 reps)
- Kettlebell lunge (3 sets of 10-15 reps)
- Top point box jumps (3 sets of 10-15 reps)
- Bulgarian bag lifts (3 sets of 10-15 reps)
- Tuck jumps (3 sets of 10-15 reps)
“I'm a fighter through and through, and I've got more heart and more determination than anybody.“
- Michael Bisping
What’s His Diet Plan?
Having tried Michael Bisping's approach to dieting myself, I can attest to the effectiveness of his strict plan of clean, freshly prepared food. When I guide my clients in nutrition, we often use Bisping's method of three balanced meals and two snacks to maintain energy throughout training.
Considering the full roster he has for gym and MMA training, these meals also need to be carefully planned so that he’s not too full before training.
- Breakfast: Large bowl of oatmeal with berries and chia seeds
- Snack: Protein shake or bar
- Lunch: Chicken breast or fish with brown rice and a large bowl of salad
- Snack: Cup of nuts and a protein shake
- Dinner: Large portion of turkey, bacon, or lean beef with steamed vegetables and sweet potato
Does He Take Supplements?
Yes, Michael Bisping takes supplements in order to keep up with his training and an exhausting sport. The more demanding his workouts get in preparation for a fight, the more he focuses on getting the most out of his diet and supplements. There are two types of supplements we’ve heard him talk about.
First of all, as you can see in the diet plan above, he needs to eat a lot of protein, and some of that will come from shakes. To do that, he makes sure he gets the best-quality whey protein available that delivers superior amino acids, which are crucial, according to one of the articles found on the BioMed Central website [2].
The other thing he takes before training sessions is a pre-workout supplement. These can slightly boost your strength and help you save energy to achieve higher levels of endurance.
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FAQs
When Did Michael Bisping Start Training?
Michael Bisping started training Jiu-Jitsu when he was just eight years old. By the time he was in his mid-teens, he had started fighting in full-contact events and progressed from there to the UFC.
What Style of Fighter Is Michael Bisping?
Michael Bisping’s style of fighting is a mix of Jiu Jitsu and Brazilian Jiu Jitsu. He has achieved a black and brown belt, respectively, and this combination has given him great results in the UFC.
What Does Michael Bisping's Cardio Regimen Involve?
Michael Bisping's cardio regimen is integral to his stamina and endurance, typically involving high-intensity interval training and prolonged aerobic exercises. This approach helps maintain his peak physical condition and enhances his performance in the ring.
How Did Michael Bisping Adapt His Training and Diet During Injury Recovery?
During his injury recovery, particularly after his knee injury and eye issues, Bisping adapted his training to focus more on low-impact exercises and incorporated a diet rich in anti-inflammatory foods to aid healing. These adjustments were crucial in maintaining his fitness levels without exacerbating his injuries.
What Mental Health and Mindset Training Techniques Does Michael Bisping Employ?
Michael Bisping employs various mental health and mindset training techniques, including meditation, visualization, and cognitive behavioral strategies, to manage stress and build mental resilience. These practices are as vital as his physical training in preparing him for the psychological demands of competitive fighting.
How Has Michael Bisping Adjusted His Workout and Diet Post-Retirement?
Post-retirement, Bisping has adjusted his workout to be less intensive, focusing more on maintaining overall health rather than peak fighting fitness, and his diet now emphasizes balanced nutrition over strict calorie and nutrient control. These changes help him stay healthy and fit without the rigors of professional competition.
How Does Michael Bisping's Workout and Diet Compare to Other Top MMA Fighters?
Compared to other top MMA fighters, Bisping's workout and diet routines are known for their balanced approach to strength, conditioning, and cardiovascular health, with a strong emphasis on sustaining long-term fitness rather than short-term gains. This holistic approach sets him apart and has contributed to his longevity in the sport.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5650159/
- https://jissn.biomedcentral.com/articles/10.1186/s12970-020-0340-5
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