Israel Adesanya Workout Routine & Diet

Israel Adesanya is one of the most dominant middleweight UFC champions and a very popular professional mixed martial artist.

He gained fame for his exceptional skills and achievements in the sport. Adesanya is known for his precision striking, agility, and diverse fighting style.

Israel Adesanya’s magnetic personality, impressive technical skills, and captivating displays in the octagon have earned him widespread popularity among fans and fellow athletes.

In addition to his success in mixed martial arts, Israel Adesanya is admired for his exceptional physical fitness.

This article will cover Israel Adesanya workout routine and diet, so you can get an idea of how hard he trains to become a champion.

Israel Adesanya Stats

Nickname	The Last Stylebender
Age	33 years
Height	6 feet 4 inches (193 cm)
Weight	84 kg (185 lbs)
Date of Birth	July 22, 1989
Profession	Professional Boxer, Kickboxer, and Mixed Martial Arts Player

Israel Adesanya Workout Routine

Israel Adesanya trains six days a week and takes one rest day for proper rest and recovery. Here is Adesanya’s complete workout routine.

Day 1: Arms and Shoulders

Exercise	Sets	Reps
Standing cable fly	4	10-12
Barbell Deadlift	4	6-8
Pec deck machine	4	10-15
Wide grip lat pulldown	4	8-10
Dumbbell chest fly	4	10-12
Dumbbell row	4	10-15
Incline smith machine bench press	4	10-12
Hyperextension	4	10-15
Barbell Bench press	4	8-10
Close grip cable row	4	10-12

Day 2: Agility Workout

Exercise	Sets	Reps
Box jump	3	10-12
High knee – running	3	15-20
Dot drill	3	10-12
Shuttle runs	3	15
Lateral plyometric jump	3	10-15
L drill	3	5

Day 3: Chest and Back

Exercise	Sets	Reps
Standing cable fly	4	10-12
Barbell Deadlift	4	6-8
Pec deck machine	4	10-15
Wide grip lat pulldown	4	8-10
Dumbbell chest fly	4	10-12
Dumbbell row	4	10-15
Incline smith machine bench press	4	10-12
Hyperextension	4	10-15
Barbell Bench press	4	8-10
Close grip cable row	4	10-12

Day 4: Explosive Workout

Exercise	Sets	Reps
Long box jumps	3	4-8
Ravers	3	15-25
Dumbbell jerk	4	8-10
Frog squat jump	4	8-15
Sanding triple jump	3	4-8
Plate jump	4	8-12

Day 5: Legs

Exercise	Sets	Reps
Lying leg curl	4	10-15
Standing calf raise machine	4	15-20
Dumbbell Romanian deadlift	4	10-12
Seated leg extension	4	10-15
Barbell squat	4	8-12

Day 6: Speed Workout

Exercise	Sets
High to low drill	4
Sit to jump	4
Fast feet drill	4
Single leg hop	4
Single leg band jumps	4
Around the cone drill	4

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Training Styles

Israel Adesanya’s training style includes a combination of sparring, shadowboxing, wrestling, and running to optimize his performance in the ring.

1. Sparring Techniques: Adesanya utilizes bag work and focus mitts to enhance punching power, hand speed, and accuracy. He also incorporates free weights for muscle building.

2. Shadowboxing: A regular part of his routine, shadowboxing improves endurance, form, coordination, and helps burn calories. It’s a valuable warm-up exercise before bag work or focus mitts.

3. Wrestling: Adesanya embraces wrestling to develop positional switches and grappling skills. It provides excellent cardio training and enhances overall fighting abilities.

4. Running: Adesanya prioritizes long runs for cardiovascular fitness and agility, enabling him to stay light on his feet during fights.

Workout Principle

Israel Adesanya’s unique strength lies in his wide range of techniques that can be used in different ways with different results. That’s why he is also called The Last Stylebender.

As a fighter, his main focus is to improve his performance inside the ring, so he constantly switches between different training styles like sparring, shadowboxing, and wrestling to improve his performance.

Moreover, Israel Adesanya follows a very intense workout routine. His workout routine includes a combination of strength, explosive, agility, and speed training.

He devotes three alternate days to his strength training sessions, covers all major muscle groups, and does about five exercises for each muscle group.

On other days, he works on his speed, agility, and explosive training.

Israel Adesanya Diet

The Israel Adesanya Diet incorporates a variety of nutritious and flavorful ingredients, offering a balanced approach to fueling the body.

He adds fruits like bananas and strawberries to his diet, which provide essential vitamins and minerals. He also enjoys adding a touch of indulgence with chocolate chips and overnight oats for a satisfying breakfast.

Meal 2 introduces a protein-packed pancake with bacon, eggs, and bananas, delivering a combination of protein, fats, and carbohydrates.

For dinner, Adesanya opts for delicious options like teriyaki chicken with rice and potatoes, honey-bbq chicken with wild rice, and chicken with sweet chili served alongside wild rice.

These meals, included in his Diet, offer quality lean proteins, whole grains, and vegetables.

Overall, Adesanya’s diet focuses on balancing macronutrients, flavors, and ensuring an adequate intake of vitamins and minerals. It’s a well-rounded approach to supporting his training and overall health.

Here is Israel Adesanya 5 meal Diet Plan:

Meal 1:

• Bananas
• Strawberries,
• Chocolate chips
• Overnight oats

Meal 2:

• Protein pancake with chocolate chips
• Bacon
• Bananas
• Eggs

Meal 3:

• Teriyaki chicken
• Rice
• Potatoes

Meal 4:

• Honey-bbq chicken
• Wild rice

Meal 5:

• Wild rice
• Chicken with sweet chilli

Conclusion

In conclusion, Israel Adesanya stands out as a dominant UFC champion with exceptional skills, a captivating fighting style, and widespread popularity.

His workout routine combines various training styles, including sparring, shadowboxing, wrestling, running, strength, speed, and agility training.

Coupled with a balanced diet plan, Adesanya’s dedication to fitness and his remarkable achievements make him a true champion in and out of the octagon.