UFC champ’s six-step workout that you, too, can do in the gym
The former MMA fighter shared his training regimen in an interview with Men’s Health.
For top-tier athletes, training isn’t just important - it’s essential. Every detail matters when you’re aiming to compete at 100%. That’s why Stipe Miocic, a two-time UFC heavyweight champion, shared his go-to workout routine with Men’s Health. The best part? It only takes just over half an hour.
Warm-up
Miocic starts every session with a different warm-up, but his philosophy is clear: a good warm-up means stretching and mobility work. His secret weapon? Resistance bands, which help to relax the muscles and prep them for the work ahead.
He begins with about three minutes of band-assisted stretches, then repeats the same movements without the bands for another three minutes.
Next comes coordination work:
- Wall shots (medicine ball throws) – 2 sets of 20 reps to build power.
- Then, with a band around his knees, he does quick, short steps - first with one leg, then the other, for 20-30 seconds, twice.
Miocic’s 6-step workout
After the warm-up, it’s time for the heavy lifting - literally.
1. Squats and deadlifts - 3 sets, 5 minutes each
Explosiveness is key here to properly activate the neuromuscular system. He finishes with air kicks to release tension while working on speed.
2. 5-Minute plyometric swings
This drill demands maximum bounce and explosiveness. Miocic admits it’s one of his least favorite moves - but also one of the most beneficial for his knees. It’s been crucial in overcoming multiple knee injuries.
3. Assisted Nordic Curl - 30 reps
A must for hamstring strength and injury prevention. He knocks these out in about five minutes.
4. Band-resisted core work - 5 minutes
“It’s tougher than you think,” Miocic says. The band stays under constant tension while you keep moving - an excellent way to build core strength.
5. Pull-ups: As many as possible in 5 minutes
Miocic alternates three pull-ups with 10 seconds of shadowboxing to keep his fight rhythm sharp.
6. Reverse hypers - 5 minutes
Designed to build the endurance needed for a 25-minute fight, this move targets the glutes and lower back.
The bottom line
In just 35 minutes, Miocic’s routine hits multiple muscle groups and movement patterns - all tailored for peak performance inside the Octagon.
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