post Tyron Woodley's Workout & Diet (UFC Champion's Secrets)

Tyron Woodley's Workout & Diet (UFC Champion's Secrets)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 19, 2024
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As a personal trainer, I recognize the expertise of successful mixed martial artists like UFC fighter and welterweight world champ Tyron Woodley in maintaining fitness and health.

His approach emphasizes consistency in diet and exercise routines, so let's explore what specifically works for him.

Below, I'll share detailed insights into Tyron Woodley's exact diet and exercise regimen that he uses to prepare for fights and maintain his peak physical condition.

Tyron Woodley Stats

Here are some of his basic stats:

  • Height: 5ft9in
  • Weight: 200lbs in the off-season, 170lbs when fighting
  • Title defenses: 4
  • Wins by knockout: 7 
  • Striking accuracy: 47% 
  • Reach: 74in
  • MMA Record: 19-6-1 
  • Fighting stance: Orthodox 
  • Nickname: The Chosen One
  • Birthdate: April 7, 1982

His Most Notable Achievements

Due to his dedication and hard work, this talented athlete became a high school all-American wrestler twice and the first Big 12 wrestling champion from the University of Missouri. He was even the college wrestling assistant coach.

 

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A post shared by Tyron Woodley (@twooodley)

After college in 2005, Woodley kicked off his MMA career, winning his first pro fight in 2009 and joining Strikeforce.

By 2013, he had debuted in the UFC, mostly winning welterweight bouts with first-round knockouts, defeating big names like Josh Koscheck and Robbie Lawler.

His win over Lawler, in just 2 minutes and 12 seconds, snagged him the UFC title in record time. However, 2018 saw him recover from shoulder surgery, sidelining him from fights.

During this time, he became a Fox commentator for UFC Tonight, dabbled in stand-up comedy, and ventured into acting, landing roles in films like "Escape Plan 2: Hades" and "Olympus Has Fallen," proving his mettle in the movie biz too.

Tyron Woodley’s Fitness Routine & Philosophy

A man working out in the gym

As a personal trainer, I admire Woodley's dedication. Like him, I believe in rising early, at 6 a.m., for rigorous workouts, driven by the belief that greatness is a deliberate choice.

As this reigning UFC welterweight champion suggests, you need to be a patient person with the right rhythm to box successfully. The key is perfect timing, increased stamina, and physical and mental agility.

That’s why his workouts are focused on pairing different training styles to build both power and endurance simultaneously.

“I don’t need more muscle. I need endurance. I need explosion. I need quick feet. So that’s why I’m hitting the agility ladder, pushing a sled, doing sprints, and slamming the medicine ball. These are the things that I can do and still perform at 100 percent.” - Tyron Woodley

Here are the exact workouts he does to achieve his physical goals - increased endurance, stamina, and power necessary for his maximum effectiveness in the octagon.

 

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A post shared by Tyron Woodley (@twooodley)

Tyron Woodley’s Workout Plan

A man doing high intensity interval training

We found that when he was in college, weighing 165 lbs, T-Wood could deadlift at least 600 lbs, bench 365 lbs, and squat 425 lbs for 5 reps. And he’s proud of his 43-inch vertical jump.

But he doesn’t lift heavy weights anymore.

Instead, his weekly fitness routine mainly includes:

  • High-intensity interval training (HIIT) for a fight length (around 25 minutes)
  • Sprints on the Airdyne bike (85rpm for 30 sec) followed by burpees or ball slams for another 30 sec without any rest in between to build endurance
  • VersaClimber bike routine (aiming at 150 feet per minute and at least 750 feet per minute for a brutal cardio workout) or
  • Jumping rope for 1 minute alternated with one-minute long, broad, tuck, and other types of jumps (starting with 10 minute intervals) if he has no access to the vertical climber machine he swears by (VersaClimber)

“There is no cardiovascular machine that makes me feel anywhere close to as exhausted as I do after a VersaClimb workout.”

- Tyron Woodley, UFC Champion

Related: Jean Claude Van Damme Workout and Diet Plan Revealed

Full-Body Title-Card Workout Sample

A person doing pull ups

Here’s a sample of a full-body title-card MMA workout plan, one of those Tyron Woodley used to prepare for UFC 228.

From my perspective as a personal trainer, I recommend aiming to complete the following sets and repetitions without taking breaks between exercises. Rest only after finishing each superset or circuit, as advised, to achieve optimal shape and form.

  • 1A - Versaclimber sprint (3 sets x 30 sec)
  • 1B - Swiss ball plank extension (3 sets x 20)
  • 1C - Banded back extension (3 sets x 20)

Rest - 45 sec 

  • 2A - Lateral band walk (1 set x 20 each way)
  • 2B - Forward band walk (1 set x 20 forward and back)
  • 2C - Lunge with external rotation (1 set x 10 per side)
  • 2D - Walking hamstring stretch (1 set x 10 per side)

Rest - 45 sec

  • 3A - Trap-bar deadlift (5 sets x 10)
  • 3B - Vertical jump (5 sets x 5)

Rest - 45 sec

  • 4A - Bulgarian split squat (3 sets x 15/12/10)
  • 4B - Lateral band abduction (3 sets x 20 per side)
  • 4C - Pull-up (3 sets x 12)
  • 4D - Banded face-pull (3 sets x 20)

Rest - 60 sec

  • 5A - Inverted row (3 sets x 15 - begin each set with a 5-sec isometric hold at the top)
  • 5B - Dumbbell raise series (3 sets x 20 each - lateral, front, and again lateral raises with light dumbbells - Woodley uses 10-15lbs)

MMA Barbell Circuit Sample

A barbell on the floor

Now let’s take a peek at one of his MMA explosive circuit strength training sessions when he prepared for UFC 161.

It consists of 55 reps of 11 barbell exercises performed in 50 seconds, including:

  • Speed deadlift
  • Jump shrug
  • Hang clean
  • Speed jerk
  • Upright row
  • Hang snatch
  • Good mornings
  • Pullovers
  • Curl
  • Bench press
  • Overhead tricep extension / French Press
youtube

Tyron Woodley’s Diet and Nutrition Principles

A magnifying glass and a measuring tape

Woodley eats clean, natural, and organic food. He consumes veggies, fruits, and plenty of lean protein and complex carbs.

He eats:

  • Wild-caught fish
  • Grass-fed beef
  • Organic poultry
  • Turkey bacon
  • Free-range eggs
  • Plant protein
  • Protein powder
  • Whole grains
  • Complex carbs
  • Cereal 
  • Vegetables
  • Fruit
  • Oatmeal
  • Raisin
  • Bananas
  • Strawberries 
  • Mangos
  • Nuts and seeds
  • Almond milk
  • Raw sugar

He avoids:

  • Dairy
  • Hydrogenated fats
  • Refined and processed foods
  • Junk food
  • Gluten
  • “White” carbs

He prefers a quick and easy breakfasts, and his favorite combos are: 

  • a protein shake with almond milk and fruit, plus a pre-workout
  • a fruit smoothie with bananas and mango
  • oatmeal with raisins and brown sugar

According to the study found on the National Library of Medicine website, there is a lot of evidence that shows that consuming protein pre-workout and/or post-workout induces a significant rise in muscle protein synthesis, which is why Tyron includes it in his primary breakfast combo [1].

T-Wood also makes his bulletproof coffee with raw sugar, Himalayan salt, Onnit MCT oil made from coconut (instead of using butter), and Alpha Brain.

He doesn’t use pre-workouts with stimulants but takes Onnit’s top-notch supplements like Krill Oil and Shroom Tech.

Other celebrity workouts:

FAQs

Does Tyron Woodley Lift Weights?

Yes, Tyron Woodley incorporates weightlifting into his training regimen. As a professional mixed martial artist and former UFC Welterweight Champion, strength training, including lifting weights, is a crucial part of his fitness routine to maintain power and endurance.

What Type of Fighter Is Tyron Woodley?

Tyron Woodley is a well-rounded mixed martial artist known for his powerful striking, explosive wrestling skills, and strong defensive techniques. He excels in both stand-up and ground fighting, making him a formidable opponent in the MMA world.

How Do You Get UFC Physique?

To achieve a UFC physique, focus on mixed martial arts training, incorporate strength and conditioning workouts, follow a disciplined diet high in protein and nutrients, and maintain consistent cardiovascular exercises for endurance and agility. Regular practice and professional guidance are essential.

References: 

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142015/

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