Ilia Topuria Workout Routine and Diet: Two Sessions, One Cheat Meal

This breakdown is one of our MMA workouts.

Ask Ilia Topuria what he hates most in training and he doesn't pick sparring. He picks the track: "I hate the sprints on the track. 100 m, 200 m, 400 m. You have to push yourself over and over and over." (Men's Health, 02:30) His cure for a hard fight is just as blunt: "My recovery, just turned off my phone." (Men's Health, 05:16)

That is the Topuria workout routine in two lines. He does the work he hates, cuts every distraction, and leaves the rest to a plan. Below you'll find his weekly camp schedule, two workouts you can run this week, the 12-week diet and the fight-week water load, his recovery tools, and the mindset. It all comes from 14 interviews, podcasts and camp vlogs, most of them in his own words and some in his coaches'.

Ilia Topuria at a Glance

Jump to the weekly schedule, the workouts or the diet.

Who Is Ilia Topuria? The Road to Two UFC Titles

From Judo in Germany to a Gym in Alicante

Topuria's martial arts started early. "My dad put me with my brother in judo" at four years old, he told Joe Rogan. Then came Greco-Roman wrestling in Georgia (JRE MMA Show, 07:34). In Spain nobody taught Greco. His mother met a man with cauliflower ears who trained jiu-jitsu, and the brothers ended up at Climent Club in Alicante at 15.

Grappling came first and boxing came late, at 17. He thinks that order is the right one: "It's much easier to learn in the future boxing than start with boxing and learn the wrestling." (JRE MMA Show, 09:49) He and his brother Aleksandre were "the first people to go inside the gym" and among the last to leave, watching Julio César Chávez and Canelo videos and then testing the moves in sparring (JRE MMA Show, 10:38).

The Turning Point

He turned pro at 18. Then fights dried up in Spain, so he borrowed money from a friend and flew to a gym in Sweden, hoping a manager would see him. One did, after the first session, and booked him in Finland three weeks later (One On One, 13:09). His UFC debut in October 2020 came on eight days' notice. From there he went 9–0 in the UFC. He knocked out Alexander Volkanovski for the featherweight title in February 2024, knocked out Max Holloway in October 2024, vacated the belt over the weight cut, and knocked out Charles Oliveira in June 2025 for the lightweight title. Conor McGregor's MMA training took the same featherweight-to-lightweight route to two belts in 2016.

Where He Stands Now (October 2026)

On 14 June 2026, at UFC Freedom 250 on the White House lawn, Topuria lost his lightweight title to Justin Gaethje. His corner stopped the fight at the end of round four, and it was his first professional loss (17–1). In his own letter he lists the damage: "Both orbital bones fractured, my septum broken, and my foot broken." (his letter, read on Punch Plan, 18:50) In September his strength coach Jesús Gallo said they were waiting for the bone to heal before building up again, and added: "I think for February we're ready" (translated from Spanish; KOlmenero, 11:07). As of 21 October 2026, no next fight has been officially announced. His team wants a Gaethje rematch, and Paddy Pimblett is the other name being discussed.

Ilia Topuria's Training Philosophy (In His Own Words)

"I like to be surprised"

"Usually, I don't like to know how the training session is going to look like. I like to be surprised." (Men's Health, 00:38) His team rotates the weekly schedule "to make it a little bit more entertaining and not be so repetitive all the time" (Men's Health, 01:42). In practice it means he never knows on Monday what Thursday will hold, so he can't pace himself for a session he knows is coming. It also keeps a 12-week camp from going stale.

"My training camp is based on the strategy"

This is the core of how Topuria trains. "It's not that we decide the strategy the day before the fight or in the fight week. No, we have the strategy before the training camp and we work on that strategy." (One On One, 23:33) Before the Gaethje camp, the team watched Topuria's own fights while pretending to be the other corner: "We go in like Justin's team … we have to advise Justin how he has to fight against Ilia" (DeepCut, 31:11). Only then did they lay out "what we are going to do on Monday, on Thursday, on Wednesday" (DeepCut, 32:11). He keeps the playbook small: "I have like three, four combinations" for each part of the fight (One On One, 23:50). It's no surprise that when he was asked to pick the smartest fighter of all time, he named Jon Jones for fight IQ. The Jon Jones workout routine is built the same way, around problem-solving rather than volume.

"I don't train MMA at all" (outside camp)

Between fights, Topuria splits the sport into its parts. "I don't train MMA at all. I do boxing classes, wrestling classes. I try to learn every discipline separate." (JRE MMA Show, 1:31:18) Once a fight date is set, he tries to "mix it up and polish everything" (JRE MMA Show, 1:31:31). He told GQ Spain the same thing in 2023, listing boxing, muay thai, grappling and jiu-jitsu as separate sessions (GQ Spain, 06:06). He has even fought from guard on purpose for long stretches, "because I needed to feel what the people feels when I'm passing the guard" (JRE MMA Show, 1:33:11).

"Recovery is just as important as training"

This one he learned the hard way. "Recovery is just as important as training, without a doubt, because it's no use killing yourself in training if your muscles aren't at 100 percent" (translated from Spanish; Road To The White House #9, 09:21). In the same video he explains that fighters pile up so many sessions that they reach fight night "even in their worst condition," because "the mind gets tired too" (translated from Spanish; 11:39). The goal is simple: "that my best day of camp is June 14," fight day (translated; 09:56). Seven or eight years ago he never skipped a session. Now: "We live and we learn … I've made those mistakes" (translated; 12:08).

"I was my number one fan"

Before he had a team, he coached himself on video. "I used to record everything, all my training sessions," and he watched them at night to pick out weaknesses, such as tired arms in boxing or slow reactions to the jab (One On One, 10:08). "I was my number one fan. I used to record it, watch it…" (10:34). Then he wrote the fixes into his schedule for the next week.

Ilia Topuria's Weekly Training Schedule

This is a fight-camp week, built from what Topuria and his coaches describe across the 2023–2026 camps. A camp runs 12 weeks (JRE MMA Show, 1:20:53). It has "two training sessions in the day … the technical part in the morning and in the evening we do more of the physical part" (Men's Health, 01:36), and in total he trains "around 4 or 5 hours a day" (translated from Spanish; El Hormiguero, 01:46). Because the team changes the order every week, the days below are a template, not a fixed timetable.

* Reconstructed from Men's Health (2026), El Hormiguero (2023), Road To The White House (2026), the 2024 camp vlog and Jesús Gallo's interviews; the exact day order is not stated and changes weekly.

Monday and Thursday: strength, then power. In October 2023 he described the build: "We're now in the strength phase, and as the fight gets closer we'll transfer all this strength into power" (translated from Spanish; El Hormiguero, 00:12).

Wednesday and Sunday: sparring. In that same phase he was doing "about two sparring sessions a week, but they're fairly moderate" (translated from Spanish; El Hormiguero, 02:27). The White House card was on a Sunday, so for that camp "we are going to start to do all the sparring sessions on Sunday" because "normally my body is like relaxed on Sunday" (DeepCut, 34:04).

Tuesday and Friday: the track. In his August 2024 vlog the staff explain the morning plan: "a session of 400-metre repeats, always improving his aerobic power" (translated from Spanish; Topuria vlog, 13:23).

Camp location. The 2026 camp was in Miami because, as Aleksandre put it, "between Washington and Miami there's no time difference" (translated from Spanish; Eurosport España, 00:14). Organizing the work for the fight skills goal around the clock of the fight is a detail most amateur camps miss.

A Day in the Life of Ilia Topuria

• 8–9 a.m.: wake up, breakfast. "I used to wake up at 8, 9, something like that. I have my breakfast, then I go to the first training session." (DeepCut, 03:02)
• Before training: 15 minutes in an infrared neurostimulation helmet (see the bizarre facts below).
• Morning: technical session.
• After breakfast: a multivitamin "every morning after breakfast" (translated from Spanish; GQ Spain, 01:29).
• Evening: physical session, then physio.
• Daily: at least 30 minutes of reading (JRE MMA Show, 51:57).

Topuria on an assault bike in his gym. The conditioning he says he hates most is the track sprints.

Inside Ilia Topuria's Workouts

Topuria has never written his sets and reps down on camera. What we have is the structure of the Men's Health session he opened to cameras in June 2026, his strength coach's running rules, and his own line: "I love to do the trainings using my body weight" (Men's Health, 00:49). The workouts below put those pieces together.

Workout 1: Ilia Topuria's Fight-Camp Striking Session

The order follows the Men's Health "Train Like" session (filmed for UFC Freedom 250). The rounds and rest are the Champ Workouts version, built from what Topuria describes.

Why long combinations? "In MMA, no one works the long combinations. No one. They always used to do one, two, one, two, three. But no one does one, two, three, three, four, five, six." (JRE MMA Show, 1:35:20) He likes to finish them low: "I love to end up my combinations with the liver shots" (Men's Health, 04:45). On the pads, call out a 5- or 6-punch chain that finishes with a left hook to the body.

Scaling: beginners do 3 pad rounds and skip the sparring. Intermediates keep the full list but cut every round to 2 minutes.

Workout 2: Ilia Topuria's Track Conditioning Session

Jesús Gallo, Topuria's strength coach since his second UFC fight, keeps running short. He rejects "that old theory of running an hour, two hours, kilometres and kilometres" (translated from Spanish; Enrique Gimeno MMA, 21:50). His rule is that efforts should not be longer than the time spent in the octagon: "from 30 seconds to one minute to 3 minutes, a maximum of 5 minutes" (translated; 22:12). The 400 m repeats come from the 2024 camp vlog; the numbers below are the Champ Workouts version.

Topuria himself says the hard part is mental: "It's more like the mental battle that you have with yourself than the physical part." (Men's Health, 02:41) If one lap is where you want to get better, Femke Bol's 400 m training is a useful benchmark. More sessions like this live in the conditioning hub.

Scaling: beginners run 4 × 400 m at a pace they can repeat and skip the 100s. Intermediates drop the 200s.

Workout 3: Ilia Topuria-Style Bodyweight Strength Circuit

Gallo says Topuria has "the strength of a 170-pound fighter fighting at 145 pounds" (translated from Spanish; Enrique Gimeno MMA, 17:20), and Topuria says no strength work bothers him: "There's not any strength training that I hate" (Men's Health, 02:18). The exercises below are not shown in any source. This is the Champ Workouts version, built from what Topuria describes: a bodyweight-first strength circuit.

Early in camp, aim for strength: slow reps and full rest. Closer to the fight (we suggest the last four weeks), move to power: fast reps and fewer of them. That is the strength-to-power switch he described on El Hormiguero. For loaded options, see the strength and power hub.

This is an elite fighter's routine. Scale it to your level, and check with a coach or physiotherapist if you have an injury.

MMA-Specific Training: Boxing Built Around Jiu-Jitsu

"I built a aggressive boxing style around my jiu-jitsu." (Men's Health, 00:30)

The Hands: Javi Climent and Long Combinations

According to Gallo, boxing coach Javi Climent leads "the technical part of Ilia's hands" during camp, while Aleksandre handles the overall strategy and is "the voice in the corner" (translated from Spanish; SerEbro, 09:56). Topuria's boxing came from studying Canelo and Lomachenko (One On One, 17:59), and the body work is deliberate: "Sometimes you think that I'm going for your head and … my main combination is to go to the body" (JRE MMA Show, 1:37:40).

Sparring Partners Who Copy the Opponent

In the final stretch of the 2026 camp, the sparring partners were asked to copy Gaethje's style. One of them said afterwards: "So my liver is packed up after the session" (Road To The White House #7, 08:18). Aleksandre bulks up on purpose during his brother's camps so he can train with him: Ilia now fights at 70 kg, and "we don't want to end up getting injuries from weighing 10 kg less, which has happened a few times" (translated from Spanish; Eurosport España, 07:13).

Gloves and Grappling

He uses 4 oz gloves as the fight approaches, to get used to the size, and bigger gloves for hard bag work (GQ Spain, 05:45). The grappling base is still there. The White House camp vlogs show a technique session on arm-traps, triangles and armbars from mount (Road To The White House #1, 04:14). Islam Makhachev's grappling workout is the mirror image, built on Dagestani wrestling.

See also: Conor McGregor's boxing training shows the opposite route to the same two-division place, with a striker adding grappling.

Ilia Topuria's Diet: What He Eats in a Day

A Day of Eating

These are the meals of a fight-camp day, as he describes them. Nothing here is a meal plan he published, and the gaps are marked.

Avocado toast, the kind of simple fight-camp breakfast that fits his plan. His own camp breakfast, he says, is two eggs and one slice of bread.

Ilia Topuria's Food Rules

The cut starts on day one. "I start a weight cut since the first day I started the training camp, which is 12 weeks." (JRE MMA Show, 1:20:53) At featherweight he walked around at about 80 kg and had to make 66 kg (El Hormiguero, 00:22). That is why he moved up: "my health is the most important thing in my life" (JRE MMA Show, 1:19:48).

No flavor in camp. "I really can't eat anything that has flavor, because everything is reduced in salt, in sugar, in everything" (translated from Spanish; GQ Spain, 01:52). Hunger changes his mood: "Don't talk to me about the food before the training session because I get hungry" (Men's Health, 02:58), and "I'm not so kind when I'm cutting weight" (JRE MMA Show, 05:12).

Favorite food: "I love the Georgian and Spanish food" (Men's Health, 03:31).

Fight week (featherweight protocol, as told to Rogan in 2025). The water load starts on Sunday: "I start on Sunday with eight liters, and I don't have carbohydrates. I don't have any sodium" (JRE MMA Show, 1:22:05). Then it's 8 liters again on Monday, about 6, then 4 on Wednesday, and nothing from Thursday until the weigh-in. He eats small portions of fat and protein only, with no fiber. One dehydration session in the morning takes off 2–3 kg, and the rest comes off at night, because "I always like to go to the bed on weight" (1:23:11).

Rehydration. He drinks half a liter of electrolytes about every 20 minutes: "I used to drink the electrolytes until I don't start to pee. I don't put any food in my body." (JRE MMA Show, 1:25:03) After that come carbohydrates, pasta included, and no protein.

Supplements and Hydration

The only supplement he has named on camera is a daily multivitamin: "I don't know if it's a quirk or I do it to look after my health" (translated from Spanish; GQ Spain, 01:29). Gallo credits the UFC Performance Institute's nutrition staff, and Topuria's then-wife, with moving him to healthier eating all year round, so the last three weeks of a cut became easier (Enrique Gimeno MMA, 07:27). If you want to set your own numbers, work out your own calorie target first and build from the ideas in our diet and nutrition hub.

1,800 calories and an 8-liter water load are an elite fighter's numbers under medical supervision. Don't copy them. Talk to a doctor or dietitian before any weight cut.

See also: Alex Pereira's training and diet. He is the other modern two-division champion, and Rogan uses him as the example of a brutal cut in the same interview.

Recovery and Sleep: How Ilia Topuria Stays Fresh

Sleep

Topuria has never put a number on his sleep in these interviews. In camp he wakes at 8 or 9 a.m. The one sleep figure he gives is from the worst point of a featherweight cut: "I wasn't able to sleep in 48 hours at all because I was so dehydrated" (JRE MMA Show, 1:20:12). His evening helmet session is meant partly "to improve sleep" (translated from Spanish; Road To The White House #9, 00:09).

Recovery Tools

• Daily physio. His physiotherapist says that for an athlete at this level "you have to work daily, and if possible several times a day," with short sessions (translated from Spanish; Road To The White House #9, 06:51). He uses ultrasound-guided percutaneous neuromodulation, a fine needle placed next to a nerve, to release the shoulders and trapezius after long sparring weeks (05:30).
• A clinic at home. In 2024 his physio filmed a "weekly review" in the clinic he has at home, using a high-power laser, diathermy and ultrasound scans to check which muscles were most fatigued (Topuria vlog, 16:39).
• Hyperbaric chamber and compression boots. His staff run pressotherapy inside the hyperbaric chamber "to recover the legs", and he reads at the same time (translated from Spanish; Topuria vlog, 12:31).
• Phone off. After a fight: no messages, no calls (Men's Health, 05:16).

More recovery methods are filed in our mobility and recovery hub.

Injuries and What Changed

Before his second UFC fight, against Damon Jackson in Las Vegas in December 2020, he had a serious leg injury. He couldn't run, and "I even did pad work … while sitting down." He won by first-round knockout (his letter, Punch Plan, 13:33). The June 2026 loss brought facial and foot fractures. By September, Gallo was filmed with him in Miami "doing eye exercises" (translated from Spanish; KOlmenero, 00:33), and he said they had waited for "the bone part of the body to heal" before building up again (translated; 10:07).

See also: Cristiano Ronaldo's recovery routine uses the same hyperbaric chamber idea, alongside naps and cryotherapy.

The Ilia Topuria Mindset

Two Options Every Morning

"In the morning when I wake up and I don't want to get up from the bed, I'm like, 'Listen, you have right now two options. To keep dreaming or stand up and bring those dreams into your life.'" (Men's Health, 03:52) In Spanish he adds the key line: "I don't negotiate with myself" (translated from Spanish; El Hormiguero, 03:08). On days he doesn't feel like training, he goes anyway "because I'm far more afraid … of not getting to see the best version of myself" (translated; 03:22).

Habits, Books and Visualization

"I try to read at least 30 minutes a day … our habits decide our future." (JRE MMA Show, 51:57) He reads self-development books and the biographies of business figures, because he plans for life after fighting. He meditates too: "when I do my meditation, I close my eyes and I visualize the perfect life" (DeepCut, 10:45).

The Morning After the Belt

He became champion and woke up asking "what now?" (DeepCut, 42:18). In his open letter he calls it "something like an emptiness" (The Punch Plan, 16:37), and it taught him that no single result can keep him happy forever.

Handling the First Loss

His letter after the Gaethje loss is the clearest view of how he thinks: "Winning teaches you a great deal about what you are capable of. Losing can teach you who you are." (Punch Plan, 00:58) And: "Defeat did not extinguish the fire. It made it bigger" (20:19). Gallo sees an upside for the comeback. In his view Topuria is now "an Ilia who has left behind the fear of the unbeaten record" (translated from Spanish; KOlmenero, 08:08).

10 Bizarre Facts About Ilia Topuria You Didn't Know

1. He Wears a Glowing "Brain Helmet" Before Training

Before sessions, Topuria sits for 15 minutes in an infrared neurostimulation helmet. He says "not even 100 coffees" match its effect on his focus (translated from Spanish; Road To The White House #9, 00:19). He has a second model for the evening, and he jokes that the only downside is someone posting a photo of him wearing it.

2. He and His Brother Hurt Each Other So Often They Stopped Sparring

Asked whether they had ever left each other with ringing ears, he answered: "We've both hurt each other quite a lot, honestly, that's why … these last few years we don't train together anymore" (translated from Spanish; El Hormiguero, 05:00). Aleksandre still runs his strategy from the corner.

3. Merab Out-Worked Him in His Own House

He picked Merab Dvalishvili for cardio when building the "perfect fighter," and he has a story to back it up. At his house they did "10 or 12 rounds" and Topuria had to tell him to stop, because Merab wanted more (DeepCut, 1:06:36).

4. His UFC Call Came While He Was Recovering From COVID

He had just tried his first run after COVID and had to turn back after 15 minutes when the phone rang: a UFC debut in eight days. "I had to cut like 12 kilos in 8 days." He said yes (One On One, 15:01).

5. He Worked Four Jobs at Once to Fund His Fights

Before the UFC he rented out sun loungers on the beach, sold clothes in a shop, worked one day a week as security, and coached grappling, all in the same week (One On One, 09:00).

6. A Clean Knockout Doesn't Show You Stars

On El Hormiguero he was asked whether you "see stars" when you're hit hard. His answer: "You don't see any stars, you see darkness" (translated from Spanish; El Hormiguero, 01:40). He also said he is "quite slow throwing kicks", which is why he doesn't throw spinning ones (translated; 04:04).

7. His Everyday Watch Is Never Set to the Time

A friend promised him a watch if he won a fight, and kept the promise. He wears it every day, but "I never set the time, I wear it as an accessory" (translated from Spanish; GQ Spain, 01:24).

8. He Kisses an Amulet Three Times and Hangs It on His Brother

His aunt gave him an amulet that he doesn't take off even to sleep. Before each fight he removes it, kisses it three times and hangs it on Aleksandre, and his coaches used to laugh at the ritual (translated from Spanish; GQ Spain, 02:54).

9. He Video-Called a Fan Who Had Messaged Him 992 Times

His social media team told him one fan had written to him 992 times, so he video-called him on camera in his vlog (translated from Spanish; Road To The White House #1, 05:52).

10. Myth Check: "Wine Is Topuria's Weight-Cut Secret"

Clips of Topuria drinking wine before UFC 282 and UFC Jacksonville went viral on r/MMA and r/ufc. The truth is less fun. A nutritionist told him to drink wine when he still had about six kilos to lose before the Damon Jackson fight. "I did it twice in my career," and then: "I don't feel good doing this … This is kind of crazy." (JRE MMA Show, 1:24:22) Now he rehydrates with a timed electrolyte protocol from the UFC Performance Institute.

What You Can Steal From Ilia Topuria's Training

1. Plan the camp from the game plan. Decide what you're training for, then fill the week. Suits anyone with a fight, a race or a test date.
2. Train the parts separately off-season. Do boxing, wrestling and BJJ as separate classes, then mix them when an event is booked. Suits amateur fighters.
3. Keep intervals as long as a round. Gallo caps efforts at 5 minutes. Suits combat sports and team sports.
4. Put technique in the morning and conditioning in the evening. Skill work is done fresh, and the hard work comes when quality matters less. Suits anyone training twice a day.
5. Record yourself. Film one session a week and write down two fixes. Suits everyone, especially people training alone.
6. Throw longer combinations and finish to the body. Use 5–6 punches and end with a liver shot. Suits boxers and kickboxers.
7. Use one cheat meal, not a cheat day. It's how he gets through 12 weeks. Suits anyone in a fat-loss phase.
8. Schedule recovery like a session. Physio, compression and phone-off time all go in the calendar. Suits people training 5 or more days a week.
9. Don't negotiate in the morning. Two options: get up or keep dreaming. Suits everyone.

A Starter Week Inspired by Ilia Topuria

Champ Workouts version for a normal reader, 4 days:

Looking for Something More Specific?

• MMA hub: every fighter breakdown in one place.
• Fight skills: striking and grappling work by intent.
• Conditioning: round-length engines like Topuria's track work.
• Conor McGregor series: the other featherweight-to-lightweight champion, in three parts.
• All athletes: browse by name.
• Islam Makhachev's training: the champion Topuria has called out repeatedly.
• Start here: new to Champ Workouts? Begin with this page.

Ilia Topuria Training FAQ

What is Ilia Topuria's workout routine?

In camp he trains twice a day, about 4–5 hours in total: technique in the morning (boxing, wrestling, jiu-jitsu, sparring) and physical work in the evening (strength, track intervals). Camps last 12 weeks and are planned around the game plan. Outside camp he trains each discipline separately. See the weekly schedule.

What does Ilia Topuria eat in a day?

In camp, breakfast is two eggs and one slice of bread, followed by a multivitamin. Lunch and dinner are chef-prepared and low in salt and sugar, at about 1,800 calories a day. He allows himself one cheat meal a week, usually pasta, pizza or meat (JRE MMA Show).

Does Ilia Topuria lift weights?

Yes. He told El Hormiguero that his camps start with a strength phase that later turns into power work, and he told Men's Health that "there's not any strength training that I hate." He prefers bodyweight training, and his coach says he has the strength of a 170-pound fighter at 145.

How many hours does Ilia Topuria sleep?

He hasn't said in any interview we found. In camp he wakes around 8–9 a.m. and uses an infrared neurostimulation helmet in the evening, partly to improve sleep. During his hardest featherweight cuts he went 48 hours without sleep because of dehydration.

Who is Ilia Topuria's coach?

Jesús Gallo runs his strength and conditioning, Javi Climent coaches his boxing, and his brother Aleksandre handles strategy and the corner. Physiotherapists Raúl Valdesuso and Fran Ortega look after his body. Jorge and Agustín Climent of Climent Club coached him from age 15 until 2025.

How does Ilia Topuria cut weight?

He diets for the whole 12-week camp, then water-loads with 8 liters on Sunday and Monday, tapers, and drinks nothing from Thursday until the weigh-in, with no carbs, sodium or fiber. The day before the weigh-in, a morning dehydration session takes off 2–3 kg and the rest goes that night. Since 2025 he fights at lightweight, partly for his health (JRE MMA Show).

When is Ilia Topuria's next fight?

As of 21 October 2026 no fight is officially booked. After losing his lightweight title to Justin Gaethje on 14 June 2026, he is back in training in Miami. His strength coach says he will be ready from February 2027, and a Gaethje rematch is the team's first choice.

Sources

Primary videos (newest first; ★ = most quotes):

• Jesús Gallo: "Estará para pelear de nuevo en febrero" — KOlmenero, 2026-09-16, YouTube mtkfMjJGYhw
• Ilia Topuria Breaks Silence (his letter, read aloud) — Punch Plan, 2026-09-06, YouTube uBBBFolQt74
• UFC Champ Ilia Topuria's Training For White House Lawn Fight ★ — Men's Health, 2026-06-09, YouTube xoFEggdtJTI
• Aleksandre Topuria on the Miami camp — Eurosport España, 2026-06-09, YouTube 0FHtu2Z1kdY
• Jesús Gallo on the White House camp — SerEbro EnlosDeportes, 2026-06-08, YouTube huK6HSEeH1w
• El trabajo invisible antes de la pelea, Road To The White House #9 ★ — Ilia Topuria, 2026-05-31, YouTube wnZhrpq4HM0
• Knocking Out Justin Gaethje, UFC White House & Manifesting Success — DeepCut with VicBlends, 2026-05-26, YouTube pvFsy-LGdLI
• Road To The White House #7 — Ilia Topuria, 2026-05-17, YouTube Eoqx_ZwJ3J4
• Working 4 Jobs Before the UFC — One On One | MMA, 2026-04-15, YouTube EJwL6Ofw_m0
• Road To The White House #1 — Ilia Topuria, 2026-04-05, YouTube H8CWV1o24GE
• JRE MMA Show #166 with Ilia Topuria ★ — PowerfulJRE, 2025-04-16, YouTube 5RmF0ryPA-k
• El preparador físico de Ilia Topuria: Jesús Gallo — Enrique Gimeno MMA, 2024-10-08, YouTube r1soYHtL7Dk
• Los 10 entrenamientos en 5 días de El Matador — Ilia Topuria, 2024-08-21, YouTube pkBmQG4-IMc
• El entrenamiento de Ilia Topuria y su estricta dieta — El Hormiguero (Antena 3), 2023-10-17, YouTube 3uWqYdvrVhs
• 10 Esenciales ★ — GQ España, 2023-06-20, YouTube PGB3IPPXJ9g
• Ilia Topuria confiesa por qué dejó de entrenar con su hermano — El Hormiguero (Antena 3), 2023-05-09, YouTube 2bEhvzBWW7w

Forums (questions and context): r/MMA: wine before UFC 282 weigh-ins; r/ufc: wine during his weight cut; r/ufc: coach says he walks around at 187 lb; r/ufc: Topuria's weight cut at 145; r/JoeRogan: JRE MMA Show #166 thread.

Background (record, dates and current status only): Wikipedia: Ilia Topuria; Bloody Elbow, 16 Sep 2026; Eurosport España, 14 Oct 2026; Men's Health article on the Train Like session.

Quotes are taken from the video captions and lightly cleaned of filler words; timestamps link to the exact moment. Spanish quotes are our translations.