Gordon Ryan Workout Routine and Diet

As one of the most accomplished grapplers in the world, Gordon Ryan has an intense workout routine that helps him maintain his dominance on the mat. In this article, we will cover Gordon Ryan workout routine and the physical activities he engages in to keep himself fit and healthy.

Gordon Ryan holds a black belt in Brazilian Jiu-Jitsu (BJJ) and is the No-Gi Grappling World Champion.

He is known for his outstanding technique, physical conditioning, and ability to overpower his opponents. Ryan attributes his success on the mat to his intensive training program that incorporates strength training, conditioning, and grappling drills.

Gordon Ryan Current Fitness Stats:

Height: 6 ft 2 in (1.88 m)
Weight: 218 lb (99 kg)
Age: 22 Yr
Division: Super-Heavyweight
BJJ Record: 88 wins, 5 losses, and 3 draws

Gordon Ryan Workout Routine:

Gordan Ryan’s workout plan revolves around incorporating conventional bodybuilding exercises to enhance his strength.

These workout sessions are scheduled in between ‌Brazilian Jiu-Jitsu (BJJ) training and are specifically designed to promote muscle growth and improve overall strength.

Gordan Ryan follows a 2-day training split across 5 days, which will allow you to get adequate rest for each muscle group.

Monday: Chest, Shoulders, and Triceps
Tuesday: Legs, Back, and Biceps
Wednesday: Chest, Shoulders, and Triceps
Thursday: Legs, Back, and Biceps
Friday: Rest
Saturday: Chest, Shoulders, and Triceps
Sunday: Rest

To provide you with a clearer understanding of the specifics of Gordon Ryan workout routine, let’s take a closer look:

Before the workout, He warms up for 4 sets of 10 minutes each. Additionally, he performs dynamic stretches for 3 sets lasting 5 to 10 minutes.

Monday, Wednesday, and Saturday: Chest, Shoulders, and Triceps

1. Bench Press (5 sets of 5 reps)

2. Dumbbell Shoulder Press (4 sets of 20 reps)

3. Seated Dumbbell Tricep Extensions (4 sets of 20 reps)

4. Cable Tricep Pushdown (4 sets of 20 reps)

5. Squat (5 sets of 5 reps)

Tuesday and Thursday: Legs, Back, and Biceps

1. Ring Muscle-Ups (5 sets of 5 reps)

2. Cable High Pulls (5 sets of 6-8 reps)

3. Deadlifts (5 sets of 5 reps)

4. Back Squat (5 sets of 5 reps)

5. Cable Bicep Curls (4 sets of 20 reps)

6. Decline Bicep Curls (4 sets of 20 reps)

Gordon Ryan’s BJJ Training

Gordan Ryan’s Brazilian Jiu-Jitsu workout routine comprises 2 daily sessions throughout the week, 7 days a week. The routine adheres to the typical structure, involving one hour dedicated to technique practice and 45 to 60 minutes allocated for grappling.

1. Warm Up (10 minutes)

2. Dynamic Stretching (10 minutes)

3. Rolling (6 sets of 6 minutes)

4. Drills (60 minutes)

5. Ice Bath (10-15 minutes)

6. Sauna (30-45 minutes)

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Strength Training

Strength training is an essential component of Gordon Ryan workout routine. He believes that building strength and power is crucial for success in grappling.

Ryan’s strength training program focuses on compound exercises that target multiple muscle groups, such as deadlifts, squats, and bench press.

Conditioning: The Key to Endurance

Endurance is essential for success in grappling, and He knows this all too well. His conditioning program is designed to improve his cardiovascular fitness and stamina.

Ryan’s conditioning exercises include running, cycling, and high-intensity interval training (HIIT).

Grappling Drills: Perfecting Technique

Grappling drills are an essential part of Gordon Ryan’s training routine. He spends a significant amount of time working on his technique, drilling takedowns, transitions, and submissions.

Ryan also trains with other high-level grapplers, which helps him refine his skills and stay sharp on the mat.

Gordon Ryan Diet:

His diet is focused on high-quality, nutrient-dense foods to fuel his intense training sessions and maintain optimal health. Here are some key aspects of Gordon Ryan’s diet:

1. High protein: Gordon Ryan’s protein intake is mainly sourced from beef, wild-caught fish, and organic chicken.

2. Complex carbohydrates: Gordon Ryan’s diet includes complex carbohydrates, such as sweet potatoes, and brown rice.

3. Healthy fats: He includes healthy fats in his diet, such as avocados, nuts, seeds, and olive oil. These fats provide energy, support hormone production, and are essential for optimal brain function.

4. Limited processed foods: He avoids processed foods as much as possible, as they are often high in sugar, unhealthy fats, and artificial additives.

5. Proper hydration: Gordon Ryan drinks plenty of water throughout the day to stay hydrated and support optimal bodily functions.

On the day of the competition, Gordon abstains from consuming any food and only hydrates himself with water.

Overall, Gordon Ryan diet emphasizes whole, nutrient-dense foods that support his athletic performance and overall health.

Meal 1: Breakfast

  • 2 Egg Omelet with Baby Spinach
  • Banana

Meal 2:

  • 1 Scoop Protein Shake
  • Nuts and Seeds

Meal 3: Lunch

  • The Grilled Chicken Salad consists of chicken, baby spinach, tomato, red pepper, red onion, avocado, and olive oil.

Meal 4

  • 1 Scoop Protein

Meal 5: Dinner

  • Baked Lemon and Pepper Salmon
  • Sweet Potato
  • Vegetables

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Gordon Ryan workout routine is intense and demanding, but it’s also effective. His dedication to strength training, conditioning, and grappling drills has contributed to his success as one of the most dominant grapplers globally.

If you’re looking to improve your grappling skills, consider incorporating some of Gordon Ryan’s training techniques into your own routine.