Uploaded October 2023 | Updated September 2026, 2 weeks ago
Stop guessing how the world's best fighters prepare for the octagon and start training with the precision of a champion. Start crushing your training today: citizenathletics.com
Alexander Volkanovski is widely considered one of the most well-rounded and physically dominant athletes in the UFC, but what does his actual strength and conditioning (S&C) look like? In this reaction video, Dr. Sam Spinelli breaks down Volkanovski’s training camp footage, evaluating everything from his reactive power drills and vertical jump mechanics to his grappling-specific strength work. By analyzing the "why" behind his exercise selection, we can identify high-leverage habits you can steal for your own performance and avoid the common pitfalls of "over-training" specific conditioning.
What we cover:
-Dynamic Mobility and Feedback: Learn how Volkanovski utilizes pigeon rotations and thoracic drills to open up his hips and shoulders for more powerful striking and grappling [01:08].
-Power Production vs. Band Resistance: Why using bands for punching drills might have poor "dynamic correspondence" and how to better utilize external feedback like jump mats [02:19].
-Vertical and Horizontal Force: A breakdown of Volkanovski’s 44cm vertical jump and hurdle mechanics, and how to improve single-leg drive without relying on momentum [05:06].
-Strength for Grappling: Why chest-supported rows, ring pull-ups, and landmine presses are superior for MMA athletes looking to build pulling power while protecting the lower back [10:40].
-Specific vs. Non-Specific Conditioning: The potential downsides of mixing air-bike intervals with technical wrestling drills and how to better structure your "Shark Tank" sessions [21:36].
Build the engine of an elite competitor with Citizen Athletics programming made for for anyone looking to build a resilient, explosive, and enduring body. Check out Citizen Athletics Programs: citizenathletics.com
Follow Us Over On Socials:
IG Citizen: instagram.com/citizenathletics1
IG Sam: instagram.com/samspinelli.dpt?
Tiktok Citizen: tiktok.com/@CitizenAthletics
Facebook Citizen: Facebook.com/@CitizenAthletics
X Citizen: https://x.com/CitizenAthletic
Stop guessing how the world's best fighters prepare for the octagon and start training with the precision of a champion. Start crushing your training today: citizenathletics.com
Alexander Volkanovski is widely considered one of the most well-rounded and physically dominant athletes in the UFC, but what does his actual strength and conditioning (S&C) look like? In this reaction video, Dr. Sam Spinelli breaks down Volkanovski’s training camp footage, evaluating everything from his reactive power drills and vertical jump mechanics to his grappling-specific strength work. By analyzing the "why" behind his exercise selection, we can identify high-leverage habits you can steal for your own performance and avoid the common pitfalls of "over-training" specific conditioning.
What we cover:
-Dynamic Mobility and Feedback: Learn how Volkanovski utilizes pigeon rotations and thoracic drills to open up his hips and shoulders for more powerful striking and grappling [01:08].
-Power Production vs. Band Resistance: Why using bands for punching drills might have poor "dynamic correspondence" and how to better utilize external feedback like jump mats [02:19].
-Vertical and Horizontal Force: A breakdown of Volkanovski’s 44cm vertical jump and hurdle mechanics, and how to improve single-leg drive without relying on momentum [05:06].
-Strength for Grappling: Why chest-supported rows, ring pull-ups, and landmine presses are superior for MMA athletes looking to build pulling power while protecting the lower back [10:40].
-Specific vs. Non-Specific Conditioning: The potential downsides of mixing air-bike intervals with technical wrestling drills and how to better structure your "Shark Tank" sessions [21:36].
Build the engine of an elite competitor with Citizen Athletics programming made for for anyone looking to build a resilient, explosive, and enduring body. Check out Citizen Athletics Programs: citizenathletics.com
Follow Us Over On Socials:
IG Citizen: instagram.com/citizenathletics1
IG Sam: instagram.com/samspinelli.dpt?
Tiktok Citizen: tiktok.com/@CitizenAthletics
Facebook Citizen: Facebook.com/@CitizenAthletics
X Citizen: https://x.com/CitizenAthletic
