Fighters Only

Issue 148

December 2016

Frankie Edgar is one of the most formidable fighters in the lighter weight classes thanks to his incredible cardio, accomplished grappling and destructive striking.

The former UFC lightweight champion has stayed in the championship mix for almost a decade because he’s always worked hard to always be at the top of his game.

Does your strength and conditioning routine reflect your fighting style?

I’ve always been good at pushing the pace, even when I was a wrestler. I was always an aggressive guy. I could go hard for seven minutes and things didn’t change when I made the move to MMA.

I do a lot of hill sprints and stuff like that. I would say long-distance running is more for boxing than MMA.

However, I do think it’s good to switch it up and do long runs sometimes.

If you want to fight a certain way you have to train that way. You can’t expect to do something half-assed then, when it’s game time, expect to be able to push it into second gear.

If you want to be able to go hard for 25 minutes in the cage then that’s how you have to train.

How often do you train?

Normally I will spend five to six hours training each day. That’s generally two sessions – morning and afternoon.

I try to find a balance between pushing myself and listening to my body and getting rest when I need it.

Do you spend much time in the weights room?

I’m constantly lifting weights – or should I say, body weight. I think I’m pretty strong for a guy my size. It dates back to college wrestling. We always focused on a strength program between meetings and I still do that now when I’ve not got a date closing in.

When I’m having time off from a fight I’m actually just spending more time working out in the gym rather than on the mats. High weight, low reps. Then as I get closer to an actual fight the weight decreases and the reps increase.

Have you made many changes to your training program over the years?

I’ve not really felt the need to change my strength and conditioning program much. I feel like I’m one of the strongest guys around my weight class, and I’ve never been found wanting with a gas tank.

But I do like to stay in the gym. I don’t really take any time off.

Do you have a fear of overtraining?

It’s definitely a balancing act.

You try not to ever overdo anything. But then you don’t want to be slack with anything either. Ricardo (Almeida) and Mark (Henry), overseeing my camp, they know what works best for me.

How long do you have off from training following a fight?

I’m not a guy who takes too much time off between fights. Barring injury, I like to get back in the gym right away.

I’ll take like a week or 10 days off before I get back to training. I’d go crazy if I stayed out of the gym too long.

How do you stay in shape when you’re traveling?

Sometimes training on the road can be tough, but no matter where you go, you can always get a workout in. Whether it be hitting pads, rolling, hitting the hotel gym, or just running, push-ups and other bodyweight exercises.

You gotta do what you gotta do to stay in shape.

Being on the road makes nutrition a little tougher, but you just have to make sensible choices and keep your discipline.

Avoid unhealthy options and eat at quality restaurants or hit up a Whole Foods-type grocery store.

Are you strict with your diet?

Even now, down at 145lb, I don’t struggle to make the weight. I don’t ever diet because I’ve always just tried to eat clean.

I avoid processed foods and try to mainly eat organic food. I don’t count calories.

And due to all the training, I need to drink a lot of water throughout the day.

What do you eat after the weigh-ins?

I like to eat some pasta and carbs. But during training camp, I don’t eat as much pasta. It’s more brown rice.

When I do eat pasta, my wife will make me multi-grain pasta. It doesn’t taste too bad. We have a garden in the backyard and grow our own tomatoes.

So my wife actually makes the spaghetti sauce from those organic tomatoes.

What do you eat most and what's your favorite food?

Like most athletes, I eat a lot of chicken, brown rice and also avocados.

For breakfast, I’m usually eating oatmeal because it’s quick and easy. But I’m from Jersey, so pizza is my favorite food.

My boxing coach, Mark Henry, owns Pino’s Pizza in Woodbridge. It’s some of the best pizza in all of New Jersey. My favorite is called Upside Down Pizza. It has cheese on the bottom and sauce on top on a thin crust. I don’t get to eat it often, though.

COACHES CREDIT

Edgar has worked with boxing coach Mark Henry since his second pro fight. He says ‘The Answer’s work ethic and intelligence are the x-factors that set him apart from other fighters.

“When he’s hurt, he still When he’s ill, he still comes to work. When he gets hit, he keeps coming forward. He’s the type of person that will pick up on another fighter’s bad tendencies when they’re fighting.

"Frankie has all those factors (that) most champions have.”

FOUR-MIDABLE FITNESS

Frankie Edgar’s four-minute workout you can do anywhere, at any time. Just do each exercise for a minute.

MOUNTAIN CLIMBER

Begin in a push-up position with your back straight. Lift one foot off the floor and raise your knee to your chest. Return to the starting position and repeat with your other leg.

SINGLE-LEG HOPS

In a push-up position, raise one foot so your sole is putting straight up, then hop your other foot under your chest and back to complete one rep. Alternate legs every five reps.

GROINER

In the push-up position, bring one foot forward to the outside of your hand while keeping your hips low. Do the same with your other foot to complete one rep.