Yoel Romero Workout [2023] .pdf plan included

I love MMA, because it’s a bit like football / soccer – all body types & physique can find a style that suits. Yoel Romero is a beast, full of explosive power, agility & athleticism.

Yoel Romero Workout – Last Updated 30th Jan 2023


Tall and skinny is often the way to go for most fighters as you look through the top 5 fighters in each of the divisions from featherweight to light heavyweight.  You do get the odd exception however, such as Yoel Romero. Also, he’s well old!

He is very secretive about his training regime. However, looking at his physique and athleticism, it no doubt consists of a number of open-chain functional exercises, some gymnastic movements and explosive exercises such as plyometrics and Olympic Lifts. I doubt that he does any beach-body exercises like bench press & curls, whilst leading up to a fight anyway.

Possible Yoel Romero Workout*

Most great athletes adhere to periodised training routines.
That is, they will have a set period to develop strength and then a set period to develop another physical asset such as power.

The programme below would represent a power based phase.

The initial phase would normally be to build strength using compound exercises such as deadlifts, squats and military press.

General Principles

  • Include Functional Exercises Performed Standing Up like Military Press instead of Shoulder Press
  • Limit bodybuilding exercises (unless in a ‘hypertrophy phase of training”)
  • Plyometrics – For Explosive Power*
  • Olympic Lifts – For Explosive hips*
  • Gymnastics Movements – For agility & flexibility
  • Taper & Periodize your S & C training

A note on power workouts – Always consider the risk to reward ratio
High Pulls for example, great for explosive power, but carry a relatively high risk of injury.

Sample Programme for Explosive Power

Perform at your own risk. Always consult a coach or experienced lifter/athlete for power exercises as the risk of injury is high

Day 1

Warm up

15 minutes ‘functional cardio’

Low intensity shadow boxing, building up the pace over 5 minutes
Skipping for the next 5 minutes
Shadow wrestling drills like sprawls and double legs to finish the warm up

Dynamic Stretching

Shoulder rolls
Shoulder Circles
Leg Swings

Single Leg Step Ups 2 sets of 10 reps on each leg

The single leg step ups are great done on a higher platform to drill and strengthen defence to a single leg attack. They can also be used to replicate the motion of throwing a knee. Great ‘open chain’ functional exercise.

Resisted Sprints – 4 sets of 15 second sprints – for foot-speed and power

Weighted Jumps – 3 sets of 8 reps – for explosive hips and legs

Medicine Ball Slams – 2 sets of 8 reps – For explosive core

Medicine Ball Lateral Throws – 3 sets of 10 reps each side

Day 3

Power Cleans 5 sets of 5 reps – for explosive hips

Push Press 4 sets of 6 reps

Sumo Deadlift – 3 sets of 10 reps – for flexibility and strength

Cable Punches – (cross) 2 sets of 12 reps on each arm

Cable Punches –
Uppercuts 1 set of 12 reps on each arm

Cable punches – Hooks 1 set of 12 reps on each arm

Hindu Press Ups – 3 sets of max reps – for flexibility & strength

Jumping Lunges – 3 sets of 5 reps on each leg

Day 5

Gymnastics-Based Workout

Muscle Ups – 3 sets of 8 reps

Handstand Press Ups – 3 sets of max reps

Plyometric Chin Ups – 3 sets of max reps

Shoulder bridges – 3 sets of 8 reps

Include mobility exercises such as Pass Throughs

and the couch stretch.

Take a look at what GSP does –

*This is my best guess as to his strength & conditioning as he doesn’t expose much about his training. Train at your own risk

Remember that technique is paramount in avoiding injury. It’s definitely worth investing in a coach when attempting Olympic Lifts and gymnastics exercises.
I imagine Yoel works to a periodised programme based on his fights, with strength, power and recovery factored into different phases.

Finally, remember to build strength before power.
See our workout system for how to start off if you are a beginner and top 10 exercises for MMA with a sample programme.

Disclaimer – For informational purposes only. These article and sample programme are to give an idea of functional training only and you should always consult a coach to create a personalised programme and to teach correct technique.

Day 1
Single Leg Box Step Ups210Good for hip/glute drive for takedown defence
Resisted Sprints (Band or Weigthed Vest)415 seconds each
Weigthed Jumps (Dumbbells)38
Medicine Ball Slams28
Medicine Ball Lateral Throws38

Day 3
Exercise SetsReps Notes
Power Cleans (or variation)55Explosive Shrugs from the floor or high pulls are similar & require less technique)
barbell Push Press46
Sumo Deadlifts310Good for strength & flexibility
Cable Punches – Cross2102 sets on each arm. Use a light weight that doesn’t alter mechanics of the punch
Calble Punches – Uppercuts1101 sets on each arm
Calble Punches – Uppercuts1101 sets on each arm
Hindu Press Ups3max repsGood for strength & flexibility
Jumping Lunges35 per leg

Day 5
Olympic Ring Muscle Ups38technical movement. Requires coaching & supervision
HandStand Presses3max
Explosive Chin Ups36Control the descent & explode upwards.
Shoulder Bridge Presses38Be careful, bad for back injuries

Enhance Recovery with the Tim Tam Power Massager

Joe Rogan massage

If you’re training like Yoel Romero, you may well need a helping hand with recovery and getting rid of muscle-knots and trigger points.

Click here for more information on the Power Massager.

Download the Workout in a Spreadsheet below or a pdf:

Download Yoel Romero Workout as .pdf by clicking here

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See our article about Yoel Romero’s diet here.

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About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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2 Responses to Yoel Romero Workout [2023] .pdf plan included

  1. articulatebjj says:

    I’m a big fan of Yoel Romero, amazing athlete and wrestler; especially considering he’s FORTY YEARS OLD! nice stuff 🙂

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