UFC Fighter Frankie Edgar's UFC Workouts for Powering Up His Performance
Featherweight fighter Frankie Edgar knows what it’s like to get down and dirty. He used to be a plumber, but he’s been racking up MMA wins for more than a decade. At 5’6” and a fighting weight of about 145 pounds, he’s able to move fast, hit hard, and take down his opponents with moves he’s mastered as a wrestler, black belt in Brazilian Jiu Jitsu, and countless hours of training he logs to stay in shape and get ready for a fight.
Want to know what Frankie Edgar does to power up his performances?
First of all, you have to understand how he approaches the challenge to get ready for a fight. It’s a lot like troubleshooting and problem solving when he was a plumber. He gets a call and schedules a fight. He learns as much as he can about his opponent...weak points, strengths, fighting strategy. And then he develops his own training plan to provide “The Answer” on fight night.
In the weeks and months leading up to a fight, Frankie trains 2 to 3 times a day. Years of experience, which only includes one loss and a 20-4-1 record, have taught him that his best training approach to getting fight-ready includes a mix of striking, wrestling, Brazilian Jiu-Jitsu, and strength and conditioning workouts.
Edgar dedicates some of his training time to mastering striking. He hits a heavy bag for striking conditioning and power development which includes kicks, knees and elbows. He practices sparring with a teammate. He keeps his boxing skills sharp with the help of New-Jersey based boxing coach Mark Henry. And it’s paid off. In his most recent fight, Edgar shut down Chad Mendes with a knockout punch at 2:28 of Round 1.
Take a closer look at Edgar’s fight strategy during his UFC career, and he ranks highest for takedowns as his method of choice for winning by decision. That’s because his ground game is deadly. Edgar still spend a lot of time wrestling to get ready for a right. And at this point in his career, it’s something that comes naturally.
He won awards as a high-school wrestler, scored a spot on a collegiate-level wrestling team when he was younger, and coaches the Rutgers University wrestling team. Fight-ready wrestling practices even include grappling with Steve Rivera, an elite-level wrestling coach and friend of Edgar’s for decades.
Brazilian Jiu Jitsu
Edgar has a black belt in Brazilian Jiu-Jitsu. And that doesn’t happen overnight. Part of his training strategy includes practicing this approach to fighting to escape submission holds, and deliver some of his own like the neck crank submission hold that put an end to Cub Swanson at UFC Fight Night a few years ago. Edgar’s signature submission hold: Guillotine choke.
Strength and Conditioning
There’s at least one more weapon Edgar uses in training to make sure he’s “The Answer” when he faces off against an opponent. Strength and conditioning workouts. And he’s a beast on training day for these kinds of workouts.
If you shadow him during a training workout, you might see him step his way through an agility ladder, push a weighted sled, smash a tire with a sledgehammer, do kettlebell swings, pull-ups, and vertical jumps, and use a stability ball and set of dumbbells. When a fight in the Octagon is a ways away, he’ll add heavy weight training to his workout plan. Then as he gets closer to the date of a fight, he’ll transition to more high-rep volume work and high-intensity interval training to be able to go all-out for five rounds if that’s what it takes.
Want “The Answer” to train like a pro? Visit a UFC Gym in your area to learn more about classes and training.