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Jiri Prochazka's Workout Routine

Welcome to Jiri Prochazka’s fighting Workout Routine, where we detail His workout and methods! Check out our highlighted workouts:

  • Jiri Prochazka’s fighting Chest Workout
  • Jiri Prochazka’s fighting Shoulders Workout
  • Jiri Prochazka’s fighting Back Workout
  • Jiri Prochazka’s fighting Abs Workout

About Jiri Prochazka’s Program

Jiri follows a 6-day split routine, focusing on Chest, Shoulders, Back, Abs


Looking to follow Jiri Prochazka’s workout routine? Click Here To Download PumpX and easily add Jiri Prochazka’s exercises to your workout!

Jiří’s Strength Training Workout

ExercisesSetsReps
Deadlifts4 sets8-10 reps
Snatch4 sets6-8 reps
Chest Press4 sets8-12 reps
Shoulder Press4 sets8-10 reps
Pull-Ups3 sets8-12 reps

Jiří’s Cardio and HIIT Workout

ExercisesSetsReps
100m Sprints20 sets30 sec rest
200m Air Bike10 sets30 sec rest
Speed Rope1 set10 min

Jiří’s Core Workout

ExercisesSetsReps
Russian Twists3 sets15 reps each side
Planks3 setsHold for 1 minute
Leg Raises3 sets15 reps
Bicycle Crunches3 sets20 reps each side
Hanging Leg Raises3 sets10 reps

Jiří’s MMA Training Workout

ExercisesDuration
Striking Drills1-2 hours
Grappling and Submission Drills1-2 hours
Sparring1-2 hours
Jiri Prochazka's Fighting Routine

What To Expect From This Program

Jiri Prochazka’s program is an exhilarating and high-energy fitness journey, crafted to match the unique attributes and fighting spirit of the UFC light heavyweight champion.

The program includes a diverse range of exercises like Sprawls, Kettlebell Swings, and Tire Flips, targeting full-body strength and functional movement.

You will also engage in agility drills such as Ladder Drills and Speed Bag Training, mirroring Jiri’s focus on quick reflexes and combat readiness.

This routine is designed for those who are eager to challenge themselves, featuring a combination of strength training, high-intensity interval training (HIIT), and MMA-specific drills.

The progressive structure encourages you to continually push your limits, emulating the intensity and dedication of Jiri Prochazka’s training regimen.

Common Questions

How many reps and sets does Jiri Prochazka do?

Jiri Prochazka usually performs 4-6 sets with 6-10 reps, focusing on power and hypertrophy.

What kind of strength exercises does Jiri Prochazka do?

Jiri Prochazka includes compound movements (squats, deadlifts, bench presses), kettlebell exercises, and bodyweight training.

How often does Jiri Prochazka train in a week?

Jiri Prochazka trains 5-7 days a week, focusing on a combination of strength, conditioning, and martial arts skills.

Does Jiri Prochazka do cardio?

Yes, Jiri Prochazka includes various forms of cardio in his routine, such as running, cycling, and high-intensity interval training (HIIT).

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