This is in camp training sessions of the top UFC Featherweight Max Holloway when he trains with Darin Yap of Tactical Strength. The training sessions are split amongst four days, typically Monday, Tuesday, Thursday, Friday.

Monday & Thursday are weight training days with the primary focus of muscular endurance. On Tuesday and Friday, they begin with hip mobility and shoulder stability exercises before moving into the core & conditioning parts of training.

Post workout, Max foam rolls and stretches. He typically will use a POST Muscle Recovery shake after training.

Day One:

Dynamic warm up & Glute activation



Multi-planar plyos



Squat 3 x 15

Pull up



Multi-planar Lunges 3 x 15

Bent over rows



Hamstring curls 3 x 15

Single Leg rows



Day Two:

Hip Mobility- Overhead Side Lunge, Transverse Lunge 3 x 10



Shoulder Stability- YTWL 3 x 10, Shoulder External Rotation 3 x 10, Ball Drops 3 x 15



Core- Straight Bar Lift & Chop 3 x 15, Straight Bar Trunk Rotation 3 x 15, TRX Pillar Bridge 3 x 60s, TRX side pillar 3 x 60s, Hanging Leg Raise 5 x 10



Interval Sprints 15-30 mins



Day Three:

Dynamic warm up and Glute activation



Multi Planar plyos



Deadlift 3 x 15

Med ball throws



Single Leg RDL 3 x 15

Bench press



KB swings 3 x 15

Push ups



Day Four:

"Same as Day Two"