Leon Edwards, the UFC welterweight champion, is known for his striking ability, agility, and exceptional cardio. His journey to the top of the MMA world is a testament to his hard work, strategic training, and dedication to nutrition and recovery. This article delves into the diet and workout regimen that have sculpted Edwards' physique and fueled his success in the Octagon.
From Amateur to UFC Champion
Born in Kingston, Jamaica, Edwards moved to England as a child. He began his professional MMA career in June 2011 after a short time as an amateur fighter. Edwards quickly made a name for himself on the UK regional circuit, competing in Fight UK MMA and BAMMA promotions, where he first won welterweight gold. His potential was clear from the beginning, and in 2014, he signed with the UFC.
Edwards first faced Kamaru Usman in December 2015, when both were rising prospects. Usman's grappling-heavy game plan proved too much for Edwards, whose expertise lies in striking. However, Edwards got a second chance at the title against Usman at UFC 278. Despite entering as a significant underdog, Edwards stunned the world by knocking out Usman with a head kick in the final round, becoming the UFC's first Jamaican-born champion and only the second from England.
Edwards' victory wasn't a fluke. It was the result of years of dedicated training and a strategic approach to fighting. He was well-prepared to go the distance and capitalize on the perfect opportunity to land his signature high kick.
Leon Edwards' Training Philosophy
Edwards' training focuses on functionality and overall athletic performance rather than just building bigger muscles. He incorporates a variety of exercises to enhance his speed, force, and durability.
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Resistance Training
Many people believe that resistance training slows down MMA fighters, but this is not true. Resistance training, when done correctly, can improve an MMA fighter's speed, force, and durability. Edwards' resistance training routine includes:
- Trap Bar Deadlift: A compound exercise that works almost every muscle in the body, especially the posterior chain.
- Squat and Lunge: These exercises build the quads, allowing Edwards to generate more force in his legs. He often holds an object during these exercises to focus on force production rather than stability.
- Zercher Squat: A sport-specific squat variation that helps with grappling.
- Hinge/Thrust Exercises: Kettlebell swings and similar exercises build strength and power in the lower body, aiding in grappling movements.
- Push Exercises: Edwards incorporates horizontal and vertical plane push exercises like bench press variations, overhead press variations, and landmine presses to improve grappling, punching, and overall body strength.
- Pull Exercises: Weighted chin-ups and row variations are essential for a balanced physique and grappling strength. Edwards often does chest-supported rows to avoid overworking his back.
- Carry Exercises: Farmer carries build core strength and grip strength, which are important for grappling. Sled pushes develop power and strength in the lower body.
- Rotation Exercises: Cable, band, barbell, and medicine ball exercises improve rotational strength, crucial for punching speed and stability. Medicine ball exercises allow for full acceleration without deceleration.
- Plyometrics: While MMA fighters don't typically jump during fights, plyometrics can increase power for kicks and punches. Plyometric exercises cause you to accelerate throughout the movement without having to think about decelerating.
Edwards' strength coach, Jonathan, uses bands and chains to help him accelerate during the bottom position of movements, enhancing his power during fights.
Bodyweight Training
For those without access to weights, Edwards' physique can be emulated with bodyweight exercises:
- Push: Dips and pushups
- Pull: Pullups and rows
- Abs: Dead hangs, hollow body holds, and hanging leg raises
- Rotation: Shadow boxing, Russian twists, or decline ab machine exercises
- Hip Thrust: Glute bridges
- Plyometrics: Jump squats, jump pistol squats, or explosive squats
Training Schedule
The frequency of Edwards' training depends on the time of the season. During training camp, he trains three times a week, focusing the rest of the time on skills like boxing, wrestling, jiu-jitsu, and sumo wrestling. Currently, he trains twice a week from Monday to Saturday.
Weight Room Workout
Here is a sample weight room workout that Leon Edwards uses to stay in shape:
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- Warmup: Treadmill for 5 minutes
- Chest and Back Superset: (3-4 rounds)
- Bench Press: 20 reps
- Incline Dumbbell Row: 20 reps
- Posterior Chain Superset: (3-4 rounds)
- Trap Bar Deadlift: 20 reps
- Med Ball Slams: 20 reps
- Finisher: Stationary Assault Bike: 5 sets of 10-second sprints with 20 seconds rest
Cardio Training
Cardiovascular endurance is essential for success in MMA. Edwards is known for his exceptional cardio, which he develops through various methods:
- Sparring and Drilling: Simulated fights and repetitive technique practice improve reflexes, footwork, striking accuracy, stamina, and endurance.
- High-Intensity Interval Training (HIIT): Short bursts of high-intensity exercises followed by brief rest periods improve cardiovascular health, endurance, speed, and power. Edwards incorporates sprints, plyometrics, and circuit training into his HIIT routine.
- Outdoor Cardio: Running (sprints, hill runs, long-distance trails), cycling (long-distance bike rides), and plyometric exercises in outdoor settings provide a full-body workout and improve mental health.
Integrating Equipment into Cardio
Equipment such as a jump rope, speed bag, sandbags, and a duffle bag can be integrated into a cardio routine to enhance endurance, agility, and overall cardiovascular fitness.
- Jump Rope: Incorporate high-intensity interval training (HIIT) with the jump rope. Mimic the footwork of a fighter by incorporating lateral jumps, high knees, and double-unders.
- Speed Bag: Practice rhythmic punching on the speed bag to improve hand-eye coordination and timing. Set up rounds of 2-3 minutes on the speed bag, simulating the intensity of a fight.
- Sandbag: Incorporate sandbag exercises like squats, lunges, and overhead presses for functional strength training. Integrate sandbag slams and throws into your routine for explosive power and cardio conditioning.
- Duffle Bag: Use a duffle bag to store your equipment. Hold the duffle bag in different positions (front carry, shoulder carry) and walk or jog for a set distance or time.
Leon Edwards' Diet: Fueling the Champion
Edwards understands that abs are made in the kitchen. During training camp, he follows a diet high in protein and essential vitamins, consisting of foods like fish, chicken, rice, and veggies.
Jordan Sullivan's Approach
Jordan Sullivan, a sports nutritionist, emphasizes fueling his athletes for peak performance. He works with Michelin-star chefs to create gourmet recipes that his fighters enjoy.
A Typical Day of Eating During Fight Week
- Breakfast: Omelette, guacamole, and fruit
- Snack: Protein shake (20g protein)
- Lunch: Minced turkey and vegetables
- Snack: Chocolate protein pudding
- Pre-training: 10 jelly beans
- Dinner: Breaded chicken and dip
- Dessert: Mixed berries
The Role of Jelly Beans
The pre-training snack of jelly beans provides a quick energy boost due to its sugar content. Sullivan explains that these fast-acting carbohydrates raise blood glucose levels, making energy available for the muscles during training. The jelly beans also have a psychological benefit, providing a treat to look forward to during the rigors of training.
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Calorie and Macronutrient Targets During Fight Week
Before his fight with Kamaru Usman, Edwards aimed for:
- Calories: 2600
- Protein: 190g
- Carbohydrates: 140g
- Fats: 145g
Sullivan uses carbohydrate manipulation to achieve weight loss while maintaining performance. A small drop in calories (less than 10%) and a low carbohydrate diet (less than 50 grams a day) for a week can result in weight loss while maintaining performance.
Weight Cutting Strategies
Sullivan employs a cutting-edge approach to weight cutting, tailored to each fighter. He focuses on removing carbohydrates to reduce stored carbohydrate and water weight.
Cheat Meals
Sullivan incorporates cheat meals (or refeeds) into his fighters' diets to improve flexibility. These meals allow athletes to strategically consume more calories, knowing they can return to a deficit. Edwards typically has one relaxed meal per week.
Off-Season Diet
Between training camps, Edwards follows a performance-based diet high in carbohydrates and protein, with moderate fat. His main meals include salmon, rice, potatoes, and vegetables with dressing. Maintaining a healthy weight during the off-season is crucial to avoid drastic weight cuts before fights.
Nutrition Hacks for Fat Loss and Muscle Gain
Sullivan offers these nutrition hacks for those looking to lose fat and gain muscle:
- Protein Pacing: Eat protein every three to four hours to build lean muscle and stay full.
- Volume Eating: Consume a good amount of fiber to increase satiety and fill up meals.
- Hydration: Drink plenty of water throughout the day to avoid mistaking thirst for hunger.
Mental Fortitude
In addition to physical training and nutrition, mental toughness and resilience are vital for success in MMA. Edwards studies his opponents' strengths and weaknesses and develops a strategic plan to exploit their vulnerabilities.