Former UFC champion Chris Weidman always comes into fight in great shape.
As far as his day-to-day preparation, Weidman shared with Bleacher Report his normal training schedule to show what a high-level UFC fighter does to get ready for a championship bout:
Monday
—8 a.m.—Bike ride.
—1:30 p.m.—Brazilian jiu-jitsu.
—8:30 p.m.—Heavy pad work with strength and conditioning.
Weidman hits the pads for about six rounds, and directly after, he has circuit training.
First Circuit
Double-arm rope slams for 30 seconds.
Squat to push press 30-pound dumbbells.
Car push 60 yards.
Fireman rope pull 200-pound sled.
Farmers’ walk 60 yards with 80-pound dumbbells.
(This circuit is done two consecutive times before he segues to the second circuit).
Second Circuit
Jumping jacks with battle ropes for 30 seconds.
15-20-second static hold on chin-up bar.
Push-up to dumbbell row for 20 reps.
Static hold with band in a seated-row position.
Bungee-cord run.
Tuesday
Light pad work in the morning, and sparring in the afternoon.
Wednesday
—8 a.m.—Bike ride,
—1 p.m.—Wrestling at Hofstra University.
—8:30 p.m.—Strength and conditioning.
Five-Minute/Five-Round Circuit with One-Minute Rest Period
30-second incline run 8 mph at 7.5 percent incline.
20 thrusters (squat with press).
20 one-arm dumbbell row with 50 pounds.
20 medium ball push-ups.
20 dumbbell hammer curls with 25 pounds.
20 power toe touches with medium ball.
Thursday
Brazilian jiu-jitsu in the morning and sparring in the afternoon.
Friday
A combination of wrestling, strength and conditioning work, a light swim and some stretches.
Saturday
Sparring and massage.
Sunday
Rest.”
Here is a video of some of the workouts he does: