Building Muscle with UFC Fighter, TJ Dillashaw

By Corey Beasley

UFC Fighter, TJ Dillashaw is out of camp and adding some new muscle!

We had the chance to shadow one of TJ's training sessions last week at Landow Performance in Denver.

Check out TJ's Workout here:

{Details} Workout with TJ Dillashaw

1a. Front Squat 4 x 8 reps
1b. Plank 4 x 30 sec.

Rest = 60sec

2a. Alternating Dumbbell Press 4 x 6 reps each arm
2b. Open Med Ball Rotation 4 x 8 reps each side

R = 60 sec

3a. Pull Ups 4 x 6 reps
3b. Physioball Push Up Hold 4 x 30sec

R = 60

4a. Tempo Push Ups 4 x 10 reps (3131 tempo)
4b. Goblet Lunge 4 x 8 reps each leg
4c. Kneeling Anti-Rotation 4 x 30sec

R = 60

UFC FighterLoren Landow is the owner of Landow Performance, founder of, Educator for the National Strength and Conditioning Association (NSCA) and recent author of Ultimate Conditioning for Martial Arts.  Coach Landow has been an athletic performance specialist for more than 20 years. He has trained over 500 professionals from the Ultimate Fighting Championship, National Football League, Major League Baseball, Major League Soccer, and National Hockey League, as well as Olympic gold medalists and a world-record holder. He has been fortunate to work with some of the best martial artists in the world, including UFC Fighter TJ Dillashaw, Jospeh Benevidez Brendan Schaub, Neil Magny, Shane Carwin, Cat Zingano, and Nate Marquardt.

Check out our interview with Coach Landow here.