Justin Gaethje’s reputation in the UFC isn’t built on chaos alone, but it’s forged through relentless discipline.

Often ranked among the top fighters of his division, Justin Gaethje's leg kicks are considered to be a deadly weapon. With 23 wins, out of which 19 were from knockout, Gaethje's intense training has made him a beast.

With an upcoming bout against Paddy Pimblett, his preparation is more critical than ever. Here is the weekly routine that fuels his high-octane style.

This is how Justin Gaethje plans to defeat Paddy Pimblett

If you see two fighters tear each other apart in the octagon ring, and it makes you think, "hey, I wanna do this too," then here is Justin Gaethje's training program that you can follow.

Monday:

The first day of the week is reserved for striking, grappling, and lifting. Gaethje trains in three shifts: 10:00 a.m., 1:00 p.m., and 3:00 p.m.

• Striking (10 am) - The training involves a cardio session of jump rope and an assault bike. It is followed by pad work, heavy bag striking, and a shadowboxing warm-up.
• Grappling (1 pm): The training involves learning wrestling and Brazilian jiu-jitsu techniques. The main focus is on sparring and grappling.
• Lifting: Here, the focus is on improving power, abdominal strength, and fury. Exercises like barbell bench press, medicine ball throws, stability ball plank, and front squat help achieve this goal.

Tuesday:

Learning the art of striking, kicking, and grappling is an important aspect of Gaethje's training. So, Tuesday is fixed as sparring day.

Wednesday:

Wednesday training is exactly like Monday, with the only exception being the absence of the grappling session. The striking session will be completed with exercises like shadowboxing warm-up, pad work, and footwork drills.

The strength training will include everything from vertaclimber, bike cardio, Australian pullups, and battle ropes.

Thursday:

Thursday is reserved for wrestling and learning takedowns, takedown defence, and ground positioning.

Friday:

It includes another sparring session at 1:30 pm, but it depends on which week of the camp he is in.

Saturday:

At 10:30 am, Gaethje is seen perfecting his striking skills with exercises like jumprope warm-up, shadowboxing warm-up, light kickboxing pad workout, and assault bike cardio.

Sunday:

Rest and enjoy.

Justin Gaethje's diet:

A good training session needs enough nutrients to sustain its power; that's why the MMA fighter makes no mistakes when choosing his diet.

His diet changes depending on which training week he is in, or if a fight is approaching.

Breakfast -

He typically drinks a smoothie made of frozen blueberries, blackberries, bananas, oats, supergreens, baby spinach, and protein.

Lunch -

The heavy smoothie is followed by a lunch prepared by his chef, Elizabeth Woodard, and includes a dairy-free pesto chicken wrap. The chef isn't available on Mondays, so on that day, he is typically seen enjoying foods like a sandwich.

Dinner -

During fight camp, Gaethje eats meals like seared halibut, cherry tomatoes, garlic green beans, mashed potatoes, and bone broth. The food is prepared by his chef, Elizabeth Woodard.

Supplements:

Besides diet and training, supplements are another source of nutrition that help athletes enhance their power and strength. For Gaethje, supplements like pre-workout and creatine, glutamine, EAAs, protein powder, and supergreen powder are needed to keep him durable and powerful.

While Justin Gaethje may be chaos personified inside the cage, his success is rooted in structure. What will be your takeaways from his routine?

Written by

Ruwa Javed

Edited by

Joyita Das