While putting in the hours in a gym can certainly help an individual stay in shape, UFC lightweight Michael Chandler recently advised and displayed how just a 45-lbs plate can help achieve the same goal.

Chandler may not be having his best time inside the octagon with losses in his last four fights. But that hasn't stopped him from maintaining his conditioning. On June 10, Chandler shared an Instagram update displaying how he can manage to keep himself fit just with a 45-lbs plate.

The caption to Chandler's post also preached fitness without a gym. It read:

"Almost broke a foot because my hands got sweaty, but…you don’t need a gym; all you need is a plate. Did an old-school plate workout this morning that we used to do all the time as MIZZOU wrestlers."

In the caption of his IG post, he provided further details about his suggested method to stay fit with just a 45 lbs plate. His caption also disclosed the specifications of his Mizzou wrestler-esque workout.

Here's what they comprise:

• 20 x shoulder raises: 3 sets
• 20 x overhead shoulder presses: 3 sets
• 30 x around-the-worlds: 3 sets

But while Chandler opined that the gym isn't indispensable to maintain fitness, the case becomes a bit different during his fight camps. Currently, 'Iron' doesn't have a fight scheduled, and hence, he is delving into simple conditioning sessions. But the picture changes completely when he enters fight camp.

Michael Chandler's fight camp workout and activities

The workout that Mike Chandler displayed in the aforementioned Instagram post wouldn't have sufficed if he were in training camp for a fight. As a result, Chandler needs to visit the gym to prepare himself for his fights.

Chandler usually goes for eight-week training camps for his fights, unless he accepts them on short notice. A report from Men's Journal reveals that 'Iron' trains two to three times a day from Monday to Friday while in training camp.

His morning sessions usually start at 10 a.m. and focus on sparring, grappling, wrestling, and other drills. While most of his evening sessions are spent with his coach in activities like striking, grappling, or strength and conditioning work. The unusual third session is focused on weight management.

Chandler also does strength training to boost his power and speed. The Men's Journal report disclosed that he begins these sessions with a dynamic warm-up focusing on various parts, including the hip, knees, back, and shoulder-opening movements.

However, Chandler's well-planned workout regimen for his training camps has failed to showcase its effect inside the octagon, as he is yet to win a fight since May 2022.

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Written by

Souvik Roy

Edited by

Yash Kotak