Table of Contents

• Training Philosophy & Mindset
• Strength & Conditioning Framework
• Wrestling Foundation & Technical Work
• Cardiovascular Endurance Protocols
• Nutrition & Recovery Strategies
• Mental Health & Stress Management
• Frequently Asked Questions

Training Philosophy & Mindset

Ben Askren’s approach to fitness is rooted in a fundamental belief: consistency trumps intensity. Rather than chasing viral workout trends or extreme training methodologies, Askren emphasizes sustainable practices that build resilience over time. His philosophy draws from wrestling culture, where athletes understand that long-term development matters more than short-term gains. This mindset has allowed him to maintain elite-level fitness well into his post-competitive career.

The mental component of Askren’s training cannot be overstated. He views fitness as an extension of competitive psychology, where discipline, goal-setting, and visualization play crucial roles. developing emotional intelligence through physical training helps athletes manage pressure, overcome setbacks, and maintain focus during challenging workouts. Askren’s approach suggests that building physical strength simultaneously strengthens mental resilience, creating a feedback loop of continuous improvement.

Askren also advocates for intelligent training periodization, meaning his workouts vary seasonally and based on specific goals. During competitive phases, he emphasizes sport-specific conditioning and technical refinement. During off-season periods, he focuses on building foundational strength and addressing mobility limitations. This structured approach prevents plateaus and reduces injury risk while maintaining engagement with training.

Strength & Conditioning Framework

The foundation of Ben Askren’s fitness routine centers on compound movements that build functional strength applicable to both athletic performance and everyday life. Unlike isolation-focused bodybuilding approaches, his strength training emphasizes movements that engage multiple muscle groups and require core stability. Key exercises in his arsenal include:

• Squats and variations – Building lower body power and stability for takedowns and positional control
• Deadlifts – Developing posterior chain strength essential for explosive movements
• Bench press and upper body pushing – Creating shoulder stability and pressing power
• Rowing movements – Balancing pressing patterns and strengthening the back
• Loaded carries – Building grip strength and core endurance under tension

Askren typically trains strength 3-4 times per week, focusing on progressive overload while maintaining movement quality. His sets and repetitions vary based on training phase, but he often employs moderate rep ranges (6-12 reps) with challenging weights rather than extreme heavy singles or high-rep burnout sets. This approach balances muscle development with injury prevention and sustainable progress.

What distinguishes Askren’s conditioning work is its integration with technical training. Rather than separating strength and sport-specific work into different sessions, he often combines them. For example, he might perform weighted carries followed immediately by wrestling drills, teaching his body to generate power under fatigue—a critical requirement in combat sports where fights extend into later rounds.

Mobility and flexibility work complement his strength training. Askren incorporates dynamic stretching, foam rolling, and targeted mobility drills to maintain range of motion and prevent injuries. As athletes age, maintaining joint health becomes increasingly important, and Askren’s commitment to mobility work has enabled him to remain active and pain-free well beyond typical athletic retirement.

Wrestling Foundation & Technical Work

Before becoming a mixed martial artist, Ben Askren was an elite wrestler, and this foundation remains central to his training philosophy. Wrestling-based conditioning differs significantly from traditional gym training because it emphasizes explosive power, positional endurance, and technical precision under extreme fatigue. His technical work includes:

• Shooting and takedown drills – Practicing penetration steps, level changes, and explosive entries
• Positional wrestling – Developing control and escape techniques from various positions
• Scramble training – Building reactivity and adaptability in chaotic situations
• Partner-based conditioning – Practicing techniques with resistance rather than against stationary equipment

Askren often emphasizes that technical proficiency under fatigue separates elite athletes from average competitors. This principle drives his approach to conditioning—he trains his nervous system to execute complex movements when tired, which is precisely when mistakes occur in competition. His wrestling background taught him that technique is the ultimate conditioning tool because efficient movement requires less energy than inefficient movement.

For those interested in career paths within fitness and wellness, understanding the importance of health and wellness jobs has become increasingly relevant as more athletes pursue coaching and training careers. Askren himself has transitioned into coaching and content creation, sharing his expertise with broader audiences.

Cardiovascular Endurance Protocols

Despite the common misconception that combat athletes rely solely on high-intensity interval training, Askren’s approach to cardiovascular conditioning is more nuanced. His endurance work includes several modalities:

1. Aerobic base building – Steady-state running, cycling, or swimming at conversational intensity builds aerobic capacity without excessive joint stress
2. High-intensity intervals – Shorter bursts of maximum effort followed by recovery periods develop anaerobic power
3. Sport-specific conditioning – Wrestling drills, grappling exchanges, and technical practice provide conditioning while maintaining sport relevance
4. Tempo work – Moderate-intensity efforts sustained for extended periods (20-40 minutes) build muscular endurance

Askren recognizes that different training phases require different cardiovascular emphasis. During competitive preparation, his conditioning becomes increasingly specific to fight demands—typically 5-minute rounds with brief rest intervals. During off-season, he builds aerobic base with longer, slower sessions that allow recovery while maintaining fitness.

The psychology of cardiovascular training also matters in Askren’s approach. He understands that mental toughness develops through challenging conditioning sessions, so he deliberately incorporates uncomfortable workouts that test his willpower. However, this isn’t random suffering—it’s structured discomfort with clear purpose and progression.

Nutrition & Recovery Strategies

Elite fitness performance depends fundamentally on proper nutrition and recovery, areas where Askren has become increasingly vocal and knowledgeable. His nutritional approach emphasizes whole foods, adequate protein intake, and strategic carbohydrate timing. Rather than following restrictive diets or extreme approaches, he advocates for sustainable eating patterns that support training demands while maintaining overall health.

Askren typically consumes protein with every meal, aiming for 1.6-2.2 grams per kilogram of bodyweight daily. This supports muscle recovery and adaptation from intense training. Carbohydrate intake varies based on training volume—higher on heavy training days, more moderate on lighter days. Fats receive adequate attention for hormone production and overall health rather than being minimized.

Recovery extends beyond nutrition to include sleep, stress management, and active recovery. Askren emphasizes 7-9 hours of quality sleep nightly, recognizing that sleep is when adaptation occurs. His stress management practices have evolved to address the psychological demands of athletic careers and public life. learning how to manage stress at work applies equally to managing the stress of elite athletic training.

Active recovery sessions—light movement, stretching, and mobility work—facilitate blood flow and recovery between intense training days. Askren often incorporates sauna use, ice baths, and massage as recovery tools, though he emphasizes that the foundational elements (sleep, nutrition, hydration) matter most.

Mental Health & Stress Management

One of the most underrated aspects of Ben Askren’s fitness routine is his commitment to mental health and psychological resilience. The demands of elite athletic training create significant stress on the body and mind, requiring deliberate strategies to maintain balance and prevent burnout. Askren’s mental health approach includes:

• Visualization and mental rehearsal – Regularly practicing competition scenarios mentally enhances actual performance
• Goal-setting and tracking – Clear objectives provide direction and motivation for training
• Mindfulness practices – Meditation and breathing exercises reduce anxiety and improve focus
• Community and social connection – Training with supportive teammates and coaches provides psychological benefits
• Purposeful rest and deload weeks – Intentional reduction in training intensity prevents overtraining and mental fatigue

Askren’s perspective on behavioral health and psychological support has become increasingly important as society recognizes mental health’s critical role in overall wellness. He advocates for athletes to work with sports psychologists and mental performance coaches, viewing this as essential rather than optional.

The relationship between physical training and mental resilience creates powerful synergies. When athletes push through difficult workouts and achieve goals, they build confidence that transfers to other life areas. Conversely, professional support from mental health specialists helps athletes navigate the psychological challenges inherent in elite training. This integrated approach to wellness represents modern athletic development at its finest.

Askren has been transparent about his own mental health journey, acknowledging that even elite athletes face psychological challenges. His openness helps destigmatize mental health discussions within athletic communities and encourages others to seek support when needed.

Frequently Asked Questions

What is Ben Askren’s typical weekly training schedule?

Askren’s weekly schedule typically includes 3-4 strength training sessions, 3-4 technical/wrestling sessions, and 3-5 conditioning sessions, totaling 9-13 sessions weekly. However, this varies based on training phase and recovery needs. Off-season training might emphasize strength and mobility, while competitive phases prioritize sport-specific conditioning and technical refinement. Rest days remain important for recovery, particularly as athletes age.

How much does Ben Askren eat daily?

Askren’s caloric intake varies based on training volume and body composition goals, typically ranging from 2,500-3,500 calories daily depending on phase. During heavy training periods requiring muscle gain, intake increases; during maintenance phases, it decreases. He emphasizes food quality and nutrient density rather than obsessing over exact numbers, believing that eating whole foods naturally leads to appropriate intake.

What supplements does Ben Askren recommend?

While Askren prioritizes whole food nutrition, he acknowledges that certain supplements support training demands. Common recommendations include whey protein powder for convenience, creatine monohydrate for strength and muscle gains, omega-3 fatty acids for joint health, and multivitamins to cover micronutrient gaps. However, he emphasizes that supplements complement rather than replace proper nutrition and training.

How has Ben Askren’s training evolved over his career?

Askren’s training has progressively emphasized sustainability and injury prevention as he’s aged. Earlier in his career, he could tolerate higher training volumes and more intense methods. Currently, he prioritizes movement quality, adequate recovery, and addressing mobility limitations. This evolution reflects both physical changes with age and accumulated knowledge about long-term athletic health.

Can regular people apply Ben Askren’s training methods?

Absolutely. While Askren’s training volume suits elite athletes, the underlying principles apply universally. Emphasizing compound movements, consistent effort, proper recovery, and mental discipline benefits anyone seeking improved fitness. You can scale his approach to your current fitness level and available time, focusing on progressive overload and sustainable habits rather than matching his elite training volume.

What role does wrestling play in Ben Askren’s current fitness routine?

Wrestling remains foundational to Askren’s training philosophy even post-competition. He regularly incorporates wrestling drills, positional work, and grappling conditioning because these methods efficiently develop multiple fitness qualities simultaneously. Wrestling teaches explosive power, positional endurance, and technical precision—qualities valuable for any athlete or fitness enthusiast.