Anderson Silva's workouts helped with his power and force of his strikes. As you can see, he has an incredible reach when he kicks.
Anderson Silva’s workout training routine is designed by strength and conditioning coach Rogerio Camoes. Camoes has vast experience in fighting and makes a great compliment to Silva. Camoes is a black belt in judo and a brown belt in jujitsu. With Camoes’ guidance, “The Spider” Silva weight trains 4 times a week for 2 hours per session with explosive workouts. He trains his body muscles at full intensity for 30 minutes a session. He does this while doing circuit training with multiple sets for the entire length of the workout. During his circuit, Silva does not stop; this lack of rest mimics the fitness level and intensity of an MMA fight.
One of Silva’s most unique and effective workouts is the rubber ball workout to heighten his reflexes and quick thinking. One of his friends repeatedly throws a ball at him against a wall and Silva consistently dodges it. In addition, Silva spars two days a week focusing on improving his fight skills.
The 6’2, 185 lb. Silva isn’t too strict with his diet but does follow some simple guidelines to keep himself lean and to maintain those ripped six pack abs. He eats everything in moderation at about 3,000 calories a day. He limits salt and sugar and stays away from alcohol and deserts at all times. He tries to maintain a high protein diet with much of his protein coming from sushi, one of his most preferred foods. Silva admits to loving Big Macs since his days working at McDonalds. He occasionally indulges in eating Big Macs, specifically eating two of them 48 hours before a scheduled fight. Many people may look at this as harmful to an athlete’s body. However, you can get some very big benefits from relying on these “cheat meals” once in a while. The cheat meal, such as a Big Mac, is packed with calories coming from all the macronutrients: carbs, fat, and protein. Consuming all these calories will give your metabolism a temporary boost. The additional carbs will replenish muscle glycogen and the extra sodium will help with glycogen storage and water retention, which can help improve strength.