How does Fedor train?

Fedor Emelianenko, even today, years after the official victorious end of his sports career, remains for many an example of an athlete who, through hard work, reached the heights of world fame. But are there any secrets or special ones that made him one of the best MMA fighters in the world and held this title for almost a decade, receiving the title “Emperor of MMA”?

Fedor started in the wrestling room. He mastered the technique of sambo, and soon judo, under the guidance of Vladimir Voronov. He trained the athlete until the end of his performances in the octogan. But it cannot be stated unequivocally that training methods of Fedor Emelianenko based solely on fighting techniques and techniques. He abandoned this long ago, determining that the main thing in MMA is the athlete’s endurance and the optimal combination of striking and wrestling techniques.

Biographers note several periods in the development of the Emperor's MMA style.

The first successes in sambo and judo come during performances after military service. It should be noted that he did not have the opportunity to practice wrestling techniques during this period, and during his two years of service he worked intensively on equipment and with iron.

The decision to take part in professional fights without rules brought another dramatic change training methods of Fedor Emelianenko. He began to pay more attention to practicing striking techniques under the guidance of Alexander Michkov.

It was during this period that Fedor Emelianenko began to emerge as a universal style fighter.

He was equally confident in both striking and wrestling techniques of various types of martial arts. Such versatility made his every fight unpredictable for his opponent and ensured a convincing victory in the battle.

Soon this one too Fedor Emelianenko's training methodology begins to change. The coaching staff concludes that the main thing in a fight without rules is endurance, and they focus on developing the athlete’s endurance. The main method of this period is circuit training.

But this technique cannot be considered the only one that will definitely lead to success, experts say.

Even the most thorough study of Fedor Emelianenko’s training methods during various periods of his performances does not answer questions about how he managed to achieve such results in sports. As in any sport, an athlete’s training must take into account his individual characteristics and the tasks he sets for himself.

The secret of the success of Fedor Emelianenko, who is a multiple world champion in mixed martial arts, or, as we usually call it, “fighting without rules,” lies in hard training, in which his “support group” always takes part.

Fedor Emelianenko training

Since in mixed martial arts (MMA) you need to have the whole complex of qualities (general physical fitness, punching power, endurance, speed, technique, etc.) inherent in both striking sports (boxing, kick-boxing, karate, taekwondo), so and throwing (freestyle wrestling, Greco-Roman wrestling, sambo, judo), Fedor’s training is very intense. But still, the main emphasis is on endurance. Emelianenko has long given up regular exercise in the gym.

Fedor used to intensively load himself with strength training until 1999. He “swinged” vigorously from the age of 13 to 24, pressing 180 kg from his chest. Since then, Fedor’s work with iron has mainly been reduced to exercises with a sledgehammer. Emelianenko replaced weight-lifting exercises with practicing wrestling, boxing and kickboxing techniques.

“Most of the time in my training I do endurance exercises, that is, wrestling,” says Emelianenko, who, in addition to numerous MMA titles, is also a six-time Russian champion in combat sambo, as well as an Honored Master of Sports in Sambo and an International Master of Sports in Sambo. judo - Long-distance running (as a rule, Fedor jogs twice a day for a total distance of 12-15 km) and jumping rope are mandatory in my training.

I don’t do any weights or barbells, except for the so-called circuit training. That is, when various equipment is placed in a circle in the gym, and you change them one by one during the training process - you move from one to another. An alternative to the barbell is wrestling.

Firstly, the barbell does not provide the endurance that you train in wrestling, and, secondly, the specifics of exercises with the barbell even harm the fighters to some extent. The weight for pumping up muscles is the weight of the opponent, as well as his power."

Fedor Emelianenko's daily strength exercises include push-ups, squats, parallel bars, and abdominal exercises.

Emelianenko trains two to three times a day, depending on the stage of preparation for the fight.

We also note that Emelianenko is a supporter of training in rarefied air conditions, for which every year he goes with his team to training camps in Kislovodsk.

Nutrition for Fedor Emelianenko

Emelianenko says about his diet: “My diet is no different: I eat everything, without any special restrictions. I’m also not fond of special supplements. I take publicly available vitamin complexes - Vitrum, Zentrum, which can be purchased at any pharmacy.”

The content of the article:

Now all martial arts fans know Fedor Emelianenko. In many specialized publications, he was dubbed the best fighter of our time and it is difficult to argue with this, because he has more than once won world championships in MMA or mixed martial arts. Today you will learn how Fedor Emelianenko trains, and also get acquainted with a short biography of this outstanding athlete.

Biography of Fedor Emelianenko

Fedor was born in 1976 in the small town of Rubezhnoye, which is located in the Lugansk region. Besides him, there are two more brothers in the family - Ivan and Alexander. His father was a simple worker, and his mother taught at school. When Fedor was two years old, his family moved to the city of Stary Oskol, in the Belgorod region. Here Emelianenko lives and trains, even becoming a famous fighter.

Fedor came to sports at the age of 10, starting to practice sambo and judo. At the same time, he was forced to take his younger brother Sasha with him to the gym, who simply had no one to leave at home with. This allowed Alexander to also achieve great success in sports in the future, and for some time he was even in the top ten strongest heavyweights on the planet.

When Fedor graduated from high school and began studying at a vocational school, he did not stop playing sports. In 2003, Emelianenko decides to continue his studies and enters Belgorod State University, and then graduate school at the same educational institution.

In the period 1995–1997, Emelianenko served in the army and continued to actively train. However, at this time he had to slightly change the emphasis of his training and work more with barbells and kettlebells, as well as run. Two years after demobilization, Fyodor marries a girl, Oksana, whom he had known since the days of the pioneer camp. Their marriage lasted seven years, after which the couple divorced. Now Fedor is married to Marina and they have two daughters. Emelianenko also has a child from his first marriage.

Sports career of Fedor Emelianenko

We have already said above that Fedor Emelianenko’s training began with judo and sambo. Now Fedor’s coach is Vladimir Mikhailovich Voronov. He recalls that when Fedor first came to the section, he was weak and his great talent was not noticeable. But at the same time, he was very hardworking and persistent, which allowed him to achieve great heights in sports.

Sometimes in Emelianenko’s biography it is indicated that he continued to practice sambo during his military service. However, the athlete himself refutes this information in an interview, stating that at that time Fedor Emelianenko’s training was limited to strength training and jogging.

In 1997, Fedor became a master of sports in judo and sambo and joined the Russian national team. A year later he becomes second prize-winner at the national judo championship. Fedor began practicing striking techniques of arms and legs in 2000 under the guidance of experienced specialist Alexander Michkov.

From this moment on, Emelianenko takes part in combat sambo competitions, as well as mixed martial arts. At this time, Fedor turned 25 years old. Fedor himself admits in an interview that he switched from fighting without rules because of a good life. By practicing judo and being a member of the national team, he received little money, and his family had to be fed. In mixed martial arts, even starting from scratch, he began to earn significantly more.

Fedor worked quite actively with lifting weights, but in 1999 he decided to pay more attention to mastering kickboxing and boxing techniques. Since that time, Fedor Emelianenko’s training has taken on a new look. Among the strength exercises, the athlete performed push-ups, squats, and also actively worked on the uneven bars. In addition, Emelianenko ran from 12 to 15 kilometers every day. Let us note that the athlete loves to train in high altitude conditions and has repeatedly traveled to Kislovodsk for this purpose.

Since 2005, Fedor has been paying a lot of attention to working on his striking leg technique. To do this, he invites Muay Thai specialists to his team. Anyone who has seen Fedor’s fights can confirm that the athlete delivers all his blows with subtle calculation and excellent technique. At the same time, Fedor does not reveal many of the nuances of his preparation, which is quite natural.

Emelianenko has said more than once in his interviews that he always pays a lot of attention to studying his opponent when preparing for a fight. According to the athlete, in sports it is not the one who is stronger who wins, but the one who thinks more. It should be noted that all journalists note Fedor’s calm behavior not only in the ring, but also in everyday life. Emelianenko never shows excessive aggressiveness, which is rarely seen in martial arts.

Fedor's sports career is rich in victories. In total, he had forty fights in MMA and won 35 of them. Moreover, 12 victories were won by knockouts, and 15 thanks to painful holds. Emelianenko lost only four fights. In 2009, Emelianenko was recognized as the athlete of the year in the country.

How is Fedor Emelianenko training?

You probably already realized that Fedor’s fighting technique is based on a mixture of elements of boxing, judo and combat sambo. It should be said that Emelianenko has excellent command of both hands, and this poses a great danger to his opponent in close combat. Since the athlete has never revealed all aspects of his training, it is quite difficult to say exactly how Fedor Emelianenko’s training goes.

But from what we know, we can say that they are quite standard:

Running - Emelianenko runs about 15 kilometers each session.
Pull-ups - it is known that Fedor can do pull-ups about four dozen times, and it should be remembered that the athlete’s weight is more than 100 kilos.
Push-ups - athletes perform all types of push-ups, including parallel bars, and this is just a warm-up for him.
Developing endurance - for this Emelianenko uses a sledgehammer and a car tire. On the Internet you can find a video in which Fedor shows how to properly work with a sledgehammer to develop endurance.

We have already noted that if earlier the athlete actively worked with weights, now Fedor Emelianenko’s training is carried out with an emphasis on endurance. Of course, Fedor still conducts strength training, and he prefers circuit training.

Emelianenko pays the main attention in his classes to shock training. This brings great results. Quite often, Fedor decides the outcome of a fight with just one accurate blow, knocking out his opponent. To do this, Emelianenko actively works with a punching bag, does push-ups with his fists, etc.

Also important is not only the strength, but also the speed of the impact. In his interviews, Emelianenko notes that he trains exactly as much as necessary to achieve the result he needs. All members of the athlete’s team say that Fedor takes criticism well and tries to correct the mistakes he makes. In conclusion, we note that Emelianenko can train up to three times during the day. It depends on what kind of battle you are preparing for.

How Fedor Emelianenko trains, watch in this video:

Fedor Emelianenko is one of the best fighters, a four-time world champion in mixed martial arts, like Khabib Nurmagomedov, about whom we have already written (). But unlike Khabib, Emelianenko competes in the heavyweight division. Until December 2000, the athlete remained undefeated, which is unprecedented in the history of MMA. The list of those he defeated includes: Antonio Rodrigo Nogueira, Sammy Schilt, Mark Coleman, Ricardo Arona, Tim Sylvia, Mark Hunt and other famous fighters.

Fedor Vladimirovich is a nine-time champion of Russia and a four-time world champion in combat sambo. Emelianenko Sr. is an Honored Master of Sports in Sambo and an International Master of Sports in Judo.

As we see, it is no coincidence that Fedor Emelianenko is considered the idol of millions of boys and girls. He deservedly received the status of the strongest man in Russia, the strongest in body and spirit. Fedor Vladimirovich has been coaching for many years and willingly gives interviews to the press, in the hope that his advice will be useful to the younger generation. The outstanding athlete shares with young people that the basis of everything is constant (and sometimes grueling) physical activity, proper sleep and proper nutrition. To achieve goals in sports, you need to work continuously, he believes.

Fedor Emelianenko training

From year to year, one thing remains constant in the life of a titled athlete - constant physical activity, and varied. The famous coach says that in MMA everything is important: good reaction, endurance, punching power, as well as speed and coordination. Therefore, in his opinion, it is impossible to limit yourself to a specific sports discipline, for example, sambo or boxing. Intensity of training is important!

Nutrition for Fedor Emelianenko

As you might guess, Fedor Emelianenko’s diet consists of its absence. The athlete admits that he eats as much as he wants, without limiting himself. At the same time, he is not keen on proteins and gainers; he eats like everyone else, although he drinks vitamins. Uses sports supplements in minimal quantities, solely to maintain shape.

Features of an athlete's training.

Wrestling occupies a special place in training. It is this that Fedor considers the optimal strength training and replaces it with a barbell, dumbbells, exercise equipment and everything else... The unsurpassed Champion explains this by saying that when he engages in wrestling, he pumps up his muscles with the weight and strength of his own opponent.

In the gym, a wrestler trains on a circular basis. This involves alternating exercises on machines that involve different muscle groups. Complex classes are aimed at developing endurance, as well as practicing striking.

How Fedor Emelianenko trained in the early years of his sports career is no secret to anyone. Most of the effort was focused on strength training. The athlete's record in the bench press is 180 kg from the chest.

Nowadays, a standard athlete’s training includes:

Run. The total training distance is 15 km.
Pull-ups. Considering the athlete’s heavy weight (106 kg), the 40 times per approach that he performs is simply a truly impressive result.
Push ups. Various ways of performing push-ups are used.
Endurance exercises. Emelianenko’s favorite exercise is with a sledgehammer and a tire.

How intensively a wrestler trains depends on the stage of preparation for the fight. The unsurpassed idol of modern hand-to-hand combat usually practices 2-3 times a day. Breaks are necessary for quality muscle recovery.

The highlight of Fedor’s training is his frequent trips to Kislovodsk for training camps with the whole team. A wrestler trains in rarefied air to create additional load, which he considers extremely necessary to prepare for a real serious fight with a truly worthy opponent. It’s just a pity that for this athlete there are fewer and fewer worthy ones - they all end up on the list of our athlete’s losers...