Max Holloway Pre-Fight Pad Flow

Max Holloway's pre-fight routine uses target focus pad drills to build striking rhythm, calibrate range, and sharpen defense before walking out to compete.

5 time blocks, 28 minutes in total.

Time blocks

Dynamic Footwork and Stance Warm Up: 5 min
Light bouncing footwork, shadow movement, and dynamic hip mobility
Jab Range and Rhythm Calibration: 5 min
Rhythm jabs, teep kicks, and distance feeling on the focus pads
Multi-Punch Combination Flow: 10 min
Fluid three and four punch combinations on coach focus pads
Defensive Slip and Counter Integration: 5 min
Slipping incoming pad strikes, rolling under hooks, and returning
Final Speed Burst and Composure Reset: 3 min
Short ten second combination bursts followed by deep nasal breaths

About this routine

Max Holloway's pre-fight routine focuses on timing, volume, and rhythm rather than raw power exertion. Working closely with striking coach Ivan Flores in the locker room, Holloway uses focus pads to lock in distance, recalibrate hand speed, and establish his signature high output tempo before stepping into the octagon.

The sequence begins with light footwork and jab range calibration to gauge spatial awareness. Coach Flores feeds specific pad cues that mirror fight conditions, prompting Holloway to slip counter strikes, roll under hooks, and immediately fire back three and four punch combinations. The emphasis remains on staying relaxed and loose under pressure.

Rather than wearing himself out with full power throws, Holloway uses timed speed bursts paired with quick breathing resets. This pad work flow ensures his hands are warm, his reaction time is primed, and his mental state is completely calm when fight night arrives.

Why this routine works

Calibrates striking distance and spatial timing
Sharpens reaction speed and defensive counter slips
Builds high volume striking rhythm without physical burnout
Settles pre-competition nerves through structured movement

FAQ

What is Max Holloway's pre-fight pad work flow?

It is a locker room warm up sequence using focus pads to calibrate distance, test defense, and build striking rhythm before a fight.

How long does Max Holloway spend on pad work before a fight?

His locker room pad flow lasts 28 minutes, focusing on fluid speed and spatial timing rather than heavy exhaustion.

Who holds pads for Max Holloway?

Striking coach Ivan Flores holds focus mitts for Max Holloway during his pre-fight warm ups and fight camp preparation.

Sources

UFC Embedded: Fight Week Backstage Warm Up Clips
Coach Ivan Flores Interview on Holloway Pad Drills, Bleacher Report