Issue 164

Three-time Bellator lightweight champion Michael Chandler is renowned for his intense work ethic, both in the gym and the cage. Sporting News rates him the greatest fighter in Bellator history. He holds notable victories over former UFC Lightweight Champions Benson Henderson and Eddie Alvarez - and is due to fight Henderson once more in December 2019.

The secret to his success, of course, is a large helping of natural talent mixed with a relentless work ethic. Chandler's dedicated to pushing himself to improve. The 33-year-old puts serious time in at the gym, where he forces his body to the limit daily to ensure his gas tank never runs dry during a fight. Here the Nashville-based grappler sheds light on a typical training day so you can check out the fight camp program behind the Bellator king, and gives his key tips on championship-winning S&C. 

“These are the same exercises my strength coach puts me through,” Chandler explains. “Each exercise focuses on the main muscle groups we use in MMA as well as small stabilizer muscles that people forget to hit. Every exercise he has us do also works the core in some way. So, my advice would be, make sure you're always engaging the core.” 

MICHAEL CHANDLER'S TOP 5 S&C DRILLS

1: Push-Ups with leg raises (3 sets of 12)

Chandler says: “The push-ups with the leg raises just add a nice challenge to your core. You still get the upper body benefit from the push-up, but raising the leg adds tension to your core at the same time, as well as helping you with balance.”

2: Farmer's walk with SINGLE dumbbell (3 sets of 10-yard returns) 

“We do farmer's walks with just one heavy dumbbell, that way it's more of an awkward exercise than if you carries one in each hand,” Chandler reveals. “Only using one arm adds tension to one side of the body and really challenges your grip as well as your core.” 

3: FARMER'S WALK WITH RAISED DUMBBELL (3 sets of 12)

Chandler says: "Same thing with the dumbbells overhead except you go a little lighter. Same idea of adding tension to one side of the body and making stabilizer muscles engage."

4: TRX Pulls with legs elevated (3 sets of 12)

Chandler says: “TRX pulls with elevated legs is a great exercise for both the back and core. You're pulling yourself up with biceps and back muscles as well as, once again, making yourself keep your core engaged at all times.”

5: TRX AB EXTENSIONS (3 sets of 12)

He adds: “This one hurts the most the next day. You are extending yourself as straight as possible and engaging the core the whole exercise. The main strain is when you extend fully and then you have to pull yourself all the way back using only your core.”