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Training with MMA Pro TJ Dillashaw

A Training Day with T.J. Dillashaw

Written by
May 20, 2014
Updated April 15, 2024
Category: Pros

On May 24, 2014 at UFC 173 T.J. Dillashaw will compete for the Bantamweight Title against Renan Barao. Dillashaw goes into the title bout carrying a 9-2 record, as an Onnit Sponsored Athlete is subjecting himself to a strict training regime to prepare for the title shot.

T.J. Dillashaw, is a 28 year old professional MMA bantamweight fighter for the Ultimate Fighting Championship. His MMA career started after graduating from Cal State Fullerton where he earned a full scholarship for his accomplishments on the wrestling team. During his final season wrestling at CSUF he was ranked 10th in the nation for his weight class. In 2010, he joined Team Alpha Male, making his professional debut.

In 2011, Dillashaw was a finalist on the television series The Ultimate Fighter, ending the show with a UFC debut on The Ultimate Fighter 14. Dillashaw has become one of the top names in his division, winning five of his last six fights in the octagon with the sole loss coming from a controversial split division. Let’s take a look at a typical training day as he begins his quest to UFC Immortality.


Upon rising, Dillashaw prepares for the training day with a smoothie to fuel his grueling AM workout. Created in his Blendtec blender giving his body the nutrients it demands due to his training schedule. This unique breakfast blend usually includes fresh kale, spinach, chard, celery, tomato, carrots, frozen berries, apple juice, chia seeds, banana, Earth Grown Nutrients, and most importantly Hemp Force Protein Superfood. To sweeten the taste of this breakfast concoction he turns to Killer Bee Honey. Dillashaw takes Vitamin C and Lysine, Strong Bone & Joint, and Krill Oil to go along side his breakfast smoothie.

Morning Workout

Dillashaw’s first training session is a morning professional practice which begins at 9:30 AM. To excite his nervous system he consumes Bulletproof Coffee combined with Alpha BRAIN® before heading in. When combined, this cocktail can leave one feeling quite dialed in. These morning professional practices consist of every aspect of mixed martial arts training. Depending on the day, they include anything from Brazilian Jiu Jitsu to hard sparring to grappling. After the morning training session, he enjoys a sizable lunch and heads home to relax until his next training session.

Afternoon Workout

For the second training session of the day, he finds himself back in the gym for Bang Muay Thai class at 2:30PM. For the grueling physical and intellectual challenges that comes with Bang Muay Thai Class, Dillashaw prepares with Alpha BRAIN® to keep fresh for the next few hours of physical activity.

After drilling technique, he will finish the day off with strength and conditioning. The strength and conditioning routine is a variety of athletic footwork movements to maintain quickness and along with strength training, Dillashaw insures he is in optimal shape for the octagon. For strength, he is a champion of such training methodologies as the steel mace, kettlebells, weighted vest, and battle ropes.

He tries to incorporate these tools into most of his sessions. but your workout will only take you as far as your post-workout nutrition. Dillashaw takes a Hemp Force recovery shake after his strength and conditioning sessions.

Before Bed

If the training day was particularly taxing or if he needs an extra boost to prepare for the following day’s training, he will help himself to a serving of New MOOD® before bed. Along with New MOOD®, taking in Melatonin 5 with Lemon Balm to increase recovery while he sleeps to ensure that the next day’s training session starts off on the right foot.

Training with MMA Pro TJ Dillashaw

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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