Tyron Woodley Workout: A Complete Guide

Are you looking for Tyron Woodley Workout Plan? Tyron Woodley has gained prominence as one of the greatest MMA fighters to ever live.

He wasn’t the champion or the best from the start. He was raised by a single mom along with his 12 siblings in a high-crime neighborhood in Ferguson, Missouri.

His MMA career started when he first appeared in the rookie tournament in 2005. And then in 2013, he joined Ultimate Fighting Championship as a contender. From 2016, he made a big name for himself and won as a UFC welterweight champion. 

Tyron Woodley Workout Plan

I have prepared a complete breakdown of Tyron Woodley Workout. Tyron Woodley blends cardiovascular workouts with his preparation. He explained his workout regime as a sense of explosiveness. It suggests that he concurrently does two separate forms of training: one for building stamina and the other for building strength. The ultimate requirement is strength and faster feet.

Lifting weight – Woodley was aimed to lift the most weight as he went to university. He would squat 425 lbs. at 165 lbs. For 5 reps, 365 lbs. of the bench, and 600 lbs of the deadlift.

Training Continuously – UFC fights go for three to five rounds, each going for five minutes and one minute’s rest. Since the warriors will battle up to 25 minutes, they need both strength and endurance, which requires many different training methods. Woodley’s doing the two.

Matter of Time – Woodley is very much timing focussed. To find the correct pace and be careful is vital to its efficiency in the octagon.

Develop Agility – Woodley has abandoned heavyweights. He insists on agility, explosivity, and endurance these days.

Take it ‘Simple’ — Woodley’s workouts are difficult on the weekdays, but his Saturday ‘light’ exercise is not tough on his core. This consists of HIIT preparation for a combat duration (5 rounds x 5 minutes each), i.e. before you can quilt.

Develop Endurance — Woodley sprints on the Airdyne motorbike, takes 85 rpm for thirty seconds, and jumps and slams 30 seconds. He takes no time out between drills.

Woodley claims that VersaClimber is an all-time champion in the brutal workout, as vicious as his cycle routine is. In 5 minutes, it wants to achieve 150 feet per minute and at least 750 feet. Woodley advises combining the jumping rope with other jumps such as long jumps if you have no connection to VersaClimber. Woodley has a leap of 43″ upright.

Do retro-to-back drills of the same amount without rest. Follow the recommended rest period after each circuit/superset is complete.

  • 1A. Versaclimber Sprint: 3 sets of 30 sec.
  • 1B. Swiss Ball Plank Extension: 3 sets of 20
  • 1C. Banded Back Extension: 3 sets of 20

A break of 45 seconds.

  • 2A. Lateral Band Walk: 1 set of 20 (each way)
  • 2B. Forward Band Walk: 1 set of 20 (forward and back)
  • 2C. Lunge With External Rotation: 1 set of 10 (per side)
  • 2D. Walking Hamstring Stretch: 1 set of 10 (per side)

A break of 45 seconds.

  • 3A. Trap-Bar Deadlift: 5 sets of 10
  • 3B. Vertical Jump: 5 sets of 5

A break of 45 seconds.

  • 4A. Bulgarian Split Squat: 3 sets of 15, 12, 10
  • 4B. Lateral Band Abduction: 3 sets of 20 (per side)
  • 4C. Pullup: 3 sets of 12
  • 4D. Banded Face-Pull: 3 sets of 20

A break of 60 seconds.

  • 5A. Inverted Row*: 3 sets of 15
  • 5B. Dumbbell Raise Series**: 3 sets of 20 (each move)

Rest 45 sec.

*Each series begins with the top isometric 5-second holding.

**Perform 20 side lifting, then 20 front liftings, followed by 20 more sides lifting with light stunning. (Woodley uses only 10 and 15 livres)

Diet Plan

1.Breakfast – fast & easy

Woodley normally doesn’t have a large meal. His go-to is always a fruit and almond milk protein drink. An option is a grapefruit meal of brown sugar and grapes.

2.Bulletproof Coffee

Woodley produces its bulletproof coffee made from coconut rather than traditional butter with raw sugar, Himalayan salt, and MCT oil.

3.Eat Natural

Woodley’s diet is rich in protein and must become as normal as possible. His primary concerns are wild-caught, grass-fed, free-range, and sustainable.


It is difficult to adhere to the hardcore ideals and schedules of T-Wood workouts. Make sure that you reach out to me for one-on-one coaching. I will guide you throughout the process from my years of training experience. 

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