Alex Pereira – How the Kickboxing Star Trains, Eats, and Wins

If you follow combat sports, Alex Pereira’s name pops up a lot. He’s the guy who moved from kickboxing king to UFC champion, and people keep asking how he does it. The answer isn’t magic – it’s a mix of smart training, disciplined eating, and solid recovery. Below you’ll find the basics of his routine, broken down into easy steps you can copy.

Training Regimen

Alex starts his day early, usually around 5 am. The first session is a mobility warm‑up: foam rolling, dynamic stretches and a few minutes of light shadowboxing. This wakes the body up without risking injury.

After the warm‑up he hits the gym for strength work. He focuses on compound lifts – deadlifts, squats and bench presses – because they build power that translates directly to his striking. He uses a rep range of 3‑5 sets of 4‑6 reps, keeping the weight heavy but manageable. Heavy strength work three times a week is enough to stay strong without over‑training.

The next part of the day is skill‑specific. Alex spends two hours on the pads, heavy bag and partner drills. He works on his jab, cross, and especially his left hook – the punch that knocked out top opponents. He mixes in footwork drills, ladder work and quick‑step exercises to keep his movement sharp.

Cardio isn’t just running for Alex. He does high‑intensity interval training (HIIT) on a rowing machine or treadmill, 4‑6 rounds of 30 seconds all‑out sprint followed by a minute of easy pace. This mirrors the burst‑rest pattern of a fight round and improves his fight‑night stamina.

Later in the week he adds a sparring session. Sparring is limited to 3‑4 rounds to avoid excess wear and tear. He focuses on implementing the techniques he practiced earlier, keeping the pace realistic but controlled.

Nutrition & Recovery

Eating right is just as important as training. Alex eats six small meals a day to keep his metabolism steady and to fuel his workouts. Breakfast usually includes oats, eggs and a protein shake – carbs for energy, protein for muscle repair.

Mid‑morning he snacks on Greek yogurt with berries, then a post‑workout shake with whey protein and a banana. Lunch is a balanced plate: lean chicken or fish, sweet potatoes, and plenty of vegetables. The carbs replenish glycogen stores, while the protein helps rebuild muscle fibers.

Afternoon snack is simple – a handful of nuts or a piece of fruit. Dinner mirrors lunch but with a focus on lighter carbs like quinoa or brown rice, plus a big salad. He avoids heavy sauces and sticks to herbs, lemon juice, and olive oil for flavor.

Hydration is non‑negotiable. Alex drinks at least 3 liters of water a day, plus electrolytes during intense sessions. No sugary drinks, just water, occasional tea and black coffee.

Recovery comes after the last meal. He uses a foam roller, gets a massage once a week, and practices 10‑15 minutes of guided breathing before bed. Sleep is scheduled for 7‑8 hours, and he keeps the bedroom dark and cool to improve quality.

Putting these pieces together – early mobility, heavy strength, skill work, HIIT, smart meals and solid rest – creates the consistency that lets Alex Pereira stay on top. You don’t need to be a world champion to use his methods. Start with one change, like adding a morning mobility routine, and watch the improvement stack up.

Remember, the key isn’t perfection; it’s consistency. Follow Alex’s blueprint, adjust it to your level, and you’ll see gains in power, endurance, and confidence – both in the gym and in life.