Former UFC heavyweight champion Junior dos Santos, as of January 2020 ranked #4 in the UFC heavyweight rankings, expands on how he continues to beat up rivals.
Q. When you started, which fighters inspired you most?
A. I really liked watching Muhammad Ali perform. The way he boxed; his footwork – it’s what I try to do.
I try not to stop in front of my opponent, moving a lot to find an angle.
Q. When did you first know you were a good boxer?
A. I began to feel comfortable when I entered the UFC. There I noticed that my main focus should be boxing because it was what I developed faster and where I felt better fighting with.
Q. What do you do for strength and conditioning?
A. I do like to run but I don’t do much swimming.
I use water to relax, so my conditioning is built on running.
Q. What part of your game have you improved most?
A. I’ve really evolved my wrestling over the last few years and I’m very proud of the level I am at now. It’s a real way to defend and attack, too.
With wrestling, you’re always able to place yourself in an advantage during the fight.
Q. What training advice have you got for any young fighters looking to follow in your footsteps?
A. Life is about learning. Each day I learn something new. You have to continue learning because you’ll never know enough to say you no longer need to.
I need to evolve in boxing, jiu-jitsu, wrestling, Muay Thai and even in MMA. That, and work hard. Nothing beats hard work.
TRAINING DAY OF JUNIOR DOS SANTOS
1) Morning: Fight training
Warm-up
- Stretching (10 mins)
- Shadow boxing – emphasis on footwork
- Full contact
- Boxing pads – focus on power
- Grappling – jiu-jitsu or wrestling training (minimum 30 mins)
- Kickboxing sparring (5x 5 min rounds)
Warm down
- Muay Thai striking on bag (3x 5 mins)
- Technical pads – focus on timing and combos (3x 5 min)
- Shadow boxing MMA style (10 mins)
- Stretching (10 mins)
2) Afternoon: Strength and conditioning workout
Pull ups (5x 8)
A) Grab the pull-up bar with an overhand grip
B) Bend your elbows to pull yourself up until your chin crosses the plane of the bar. Pause then slowly lower.
Pec deck (4x 12)
A) Sit on the seat of the pec deck and grab a handle with each hand.
B) Bring the handles together in front of your chest then slowly release back to the start.
Single arm cable row (4x 15)
A) Facing a cable cross over, grab the handle and stagger your feet.
B) Bend your elbow to pull the weight to your chest. Slowly release.
Single dumbbell rows (3x 8)
A) Position one knee and palm on a bench. Grasp a dumbbell with your free hand.
B) Draw your elbow past your torso and lower.
Standing barbell row (4x 12)
A) Hold the barbell with an overhand grip.
B) Raise the weight up, keeping your palms facing your body. Pause, then slowly lower down.
Tricep push (4x 12)
A) Hold a straight bar on the high pulley of cable crossover machine with an overhand grip.
B) Tuck your elbows to your sides and push the bar towards the floor.
Post-Workout Wrap-Up
Following this session you will have achieved:
- Muscle Gains
- Improved Strength
- Cardio Performance
JDS STAT ATTCK
887 - The significant strikes that JDS has landed, across 15 Octagon fights, during which he's also produced a record 12 knockdowns.
