While I don’t have personal experience as a mixed martial artist, I’m a big fan of the sport.
And as a personal fitness coach, I’m always interested to find 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.
Quick Summary
- Michael Bisping has developed a training session approach that focuses on certain body parts that he needs for a fight day.
- His circuit training with coach Sean Keefe uses simple exercises, from bench presses to chin-ups with a low number of reps.
- Bisping trains for explosive power that helps in MMA, and some of his training success comes from choosing supportive supplements.
Michael Bisping Stats
- Born: February 28, 1979
- Height: 6’2”
- Weight: 185 lbs
Michael Bisping’s Workout Routine
Michael Bisping has adopted his workout methods over the years, especially after being knocked out by Dan Henderson.
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
As you can see below, 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
This workout takes a bit of a shift towards high-intensity interval training, and you’ll immediately notice that it’s more about high reps to build up cardiovascular fitness and endurance.
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?
Michael Bisping's strict diet plan involves clean and freshly prepared food served over three large meals and two snacks.
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 [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.
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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