Alexander Volkanovski Workout and DIET 

UFC Fighter
Born: 1988

Alexander Volkanovski was born in Australia. His parents are Greek. Volkanovski trained in Greco-Roman wrestling as a boy and had won 2 national titles by age 12. When he was 14, he traded wrestling for rugby and did concrete work after graduating from high school. Volkanovski played semi-pro rugby and won the Mick Cronin Medal for best league player in 2010. In 2011 at age 23, Alexander ‘The Great’ Volkanovski switched gears again and decided to concentrate on MMA. As of July 2022, he is the reigning UFC Featherweight Champion. Volkanovski is married and has 2 children. He has millions of followers on social media. Volkanovskiis5 feet, 6 inches tall and weighs about150 lbs.

Known For:

Alexander Volkanovski’s Diet


Although Volkanovski has always been an athlete, he wasn’t always the lean, mean fighting machine he is today. When he played rugby, he weighed over 200 lbs and had serious back pain and sciatica issues that he worried would land him in a wheelchair. These days, he eats super clean, especially when he’s at training camp. He buns a lot of calories in his workout sessions, and so he doesn’t scrimp on carbs or anything else. He eats every few hours and loves chicken, rice, veggies, fruit, oatmeal, and eggs. He drinks plenty of water every day.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Protein 40% 40%
  • Medium-High Carb 50% 50%

Diet Details


Volk Chicken

One of Volkanovski’s go-tos is a Thai chicken dish that he has renamed ‘Volk Chicken.’ He rounds out the meal with rice and salad.


Bring On the Carbs

Volkanovski can burn up 1,000 calories in a single training session and he does up to 3 of those every day. He eats a lot of carbs as fuel.


Protein Power

Another thing Volkanovski uses to replenish glycogen stores is a protein smoothie after hitting the gym.


Double Lunch

Volkanovski usually has 2 meals between breakfast and dinner. Both are some combination of meat (usually poultry), vegetables, and carbs.


Skip the Red

Volkanovski loads up on chicken and turkey and often has salmon for dinner. He only eats red meat once per week.


Skip the Sups

Another thing Volkanovski avoids is supplements because he does not want to be disqualified for illegal substance use.

What to Eat




















Red Meat (once/week)




Dried Fruit



What to Avoid


Refined Sugar


Processed Foods


Empty-calorie Foods


Junk Food


Chemical Ingredients


Artificial Additives


Volkanovski on Protein

‘You need protein? Eat some eggs. Stop taking supplements.’


Volkanovski on Why he Avoids Supplements:

‘Don’t take nothing. That way you don’t have to worry.’


Volkanovski on Catching Covid

‘I was in bed for days, sleeping in ’til 12 o’clock…not doing nothing, not eating all day. It got pretty nasty.’

Alexander Volkanovski’s Workout Routine

Weekly Routine

Eternal Athlete

Volkanovski has been an athlete since day one. There has never been a time in his life when he wasn’t physically active. He holds a black belt in Brazilian Jiu-Jitsu.

Cardio King

Volkanovski is very weight-conscious and so he does ton of cardio to maintain his weight.

Early Training Pays Off

Volkanovski’s early training in Greco-Roman wrestling has served him well in all his subsequent sports-related endeavors, and allowed him to quickly achieve a high level of proficiency in different sports.

Exotic Training

Volkanovski trains at home in Australia, but he also spends a fair amount of time at training camp in Thailand.

Mega Daily Dose

Volkanovski does not mess around when it comes to his training. He works out 2-3 times per day, 5 days a week. Each session can last 2-3 hours.


Volkanovski devotes one of his daily workouts to MMA training, including boxing, Jiu-Jitsu, kickboxing, wrestling, and other martial arts.


Volkanovski’s second workout focuses on core, cardio and agility. He does HIIT routines, including sprints, battle ropes, box jumps.

Strength Training

Volkanovski’s final workout of the day is weight and strength training using any and all equipment: free weights, machines, and kettlebells.

Exercise Style


An Alexander Volkanovski Routine

Work out 5 days per week.


Core, Cardio, Agility training



Volkanovski on Martial Arts

‘Martial arts is all about respect and discipline and it’s always been about that. But again, people are starting to forget that…and this is where I believe I can help, and it’s good for our sport.’


Volkanovski on His Wrestling Technique

‘Ground and pound is my thing. Everyone knows that.’


Volkanovski on His Fitness Resumé

‘I wrestled before rugby league so I always had a pretty good wrestling background, a good base, and that helped with my football.’


Volkanovski on Cardio

‘When it comes to cardio, we know I don’t have a problem.’


Volkanovski’s Trainer on His Fitness Level

‘Alex is super strong. There is no one stronger in his division.’

Alexander Volkanovski’s Supplements

No Supplements

Volkanovski is not a proponent of supplementation because he knows too many fellow athletes who have been disqualified for taking illegal substances. He believes nutrition should be taken in its natural form, aka, food.

Alexander Volkanovski’s Lifestyle

Up & At ’Em

Volkanovski is up early every day and gets busy with his training. He believes mental discipline is as important as physical discipline. He goes to bed correspondingly early.

Worth the Work

Due to his bad back, Volkanovski was given the advice to give up MMA. Instead, he found a team willing to work with him and build up leg strength to reduce pressure on his back. The results speak for themselves.

Proud Family Man

Volkanovski considers his commitment to his family as one of the best things about himself.

It’s In the Blood

Volkanovski calls himself Alexander The Great because of his heritage of a Macedonian father and Greek mother, just like the ancient conqueror.

Timing Is Everything

Volkanovski says one of his secrets to success is knowing what to do, and doing it at the right time.

Down with COVID

Despite taking numerous precautions, Volkanovski caught covid and developed pneumonia as a consequence. He says he was shocked at how sick he was, and recovery was slow.


Volkanovski on Good Instincts

‘It’s one of the things that I tend to do: make the right decision at the right time, and get the right reactions, and capitalize on it.’


Volkanovski on What it Takes To Be the Greatest

‘I’m chasing my contenders. I’m talking about that GOAT status.’


Volkanovski on Trash Talk

‘I literally cringe every time I see someone trying to trash talk.’


Volkanovski on Family

‘I pride myself on being a family man. I pride myself on being respectful and hard-working. That’s just me.’


Volkanovski on His Heritage

‘My dad’s Macedonian, mum’s Greek…so for as long as I can remember, my uncles have talked about our “warrior blood.”’


Volkanovski on Covid

‘Why am I getting hit so hard with this?’

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