Joanna Jędrzejczyk is a Polish competitor of mixed martial arts and a multiple medalist of the UFC organization. She has won overwhelming numbers of fights, and hard work, persistence and a smile are her hallmarks. Joanna Jędrzejczyk is famous for her professional approach to training and diet, and she willingly shares her advice and tips with others. Find out more about the Polish champion and learn about her diet, training and preparation for fights.

Contents:

  1. Joanna Jędrzejczyk - who is she?
  2. Joanna Jędrzejczyk - workouts
  3. Joanna Jędrzejczyk - preparation for the fight
  4. Joanna Jędrzejczyk - diet

Joanna Jędrzejczyk belongs to the Ultimate Fighting Championship federation and has been involved in martial arts for many years. She has tried many styles and has had many successes in them, but it was MMA that stole her heart. When in 2022 she experienced a defeat for the first time, her star dimmed for a moment. But it didn't take long because Joanna got even stronger and will be fighting for the winning belt again!

In social media, she is very happy to share her reports on the preparations for the December fight as well as recipes with sample meals and details of her diet. Joanna Jędrzejczyk can be a real motivation for us in a he althy lifestyle. Let's get inspired!

Joanna Jędrzejczyk - who is she?

Joanna Jędrzejczyk was born on August 18, 1987 in Olsztyn and is a Polish boxing, muay thai, kick-boxing and mixed martial arts (MMA) competitor. She is a three-time world champion, two-time European champion, four-time amateur world champion, three-time European champion and five-time Polish champion in Thai boxing. What's more, Joanna Jędrzejczyk is the first Polish woman in the Ultimate Fighting Championship organization belonging to mixed martial arts and the champion of this organization in straw weight in 2015-2017.

Joanna fought a total of 18 fights, and won 15 of them (4 by knockouts!) And probably no one has any doubts that she is a real fighter. Her adventure with martial arts began when Joanna was 16 years old and she went to her first Thai boxing class because she wanted to lose a few extra pounds. From this, one might say years later, it was bornthe biggest Polish martial arts star.

Joanna Jędrzejczyk privately is a very affectionate and sensitive woman, which often surprises people who meet her outside the ring. Joanna admits that she likes to "get and give back", but only in the octagon as a sport. He avoids violence on a daily basis, and settles all conflicts with words, not force. The fighter also defends the rights of women, animals and the weaker - she often appears at marches and protests and does not avoid speaking out in defense of others.

Joanna Jędrzejczyk has a specific opinion about her appearance - she doesn't like to look at herself after a fight and prefers a more feminine side of herself. In the future, she wants to have children, a husband and a real house, but before that happens, she wants to fight for her own.

In 2022, there was a revolution in her career - Joanna lost the fight against Rose Namajunas, and it was the first time in her career in the MMA federation. Later, the defeat was repeated in the rematch, and the next defeat came in the clash with Valentina Shevchenko in 2018. Joanna Jędrzejczyk does not call it a defeat, because it would only be if she finally gave up, but the boxer takes the boxing gloves on and wants to fight for the boxing belt again.

Joanna Jędrzejczyk - workouts

Joanna Jędrzejczyk eagerly uploads reports from her trainings on social networks, but on the Internet you can also find several specially prepared training sets that are recommended for everyone who wants to take care of their body and condition. Check out the most popular training videos of the Polish MMA champion!

Cardio training

Cardio training performed by an MMA competitor consists of endurance exercises that perfectly stimulate the metabolism. The training begins with boxing and progresses to: jumping jacks, lifting the knees to the chest and to the side, jumping the legs forward-backward and to the sides, and bringing the elbow closer to the knee while jumping.

Belly training

Belly training prepared by Joanna consists of five strengthening exercises: a bicycle in the supine position and torso raises, torso raises to straight legs up, torso movements to the sides in the rowing position, raising hands to the chest in the plank position, boards backwards with alternating extension of the legs.

Leg training

The training for Joanna's legs consists of five exercises to increase the strength of the lower body parts. Sequentially: squat with a swing to the side, swing your leg back, kick your legs, squat and kick your legs forward, jumps while keeping your guard.

Joanna Jędrzejczyk - preparation for the fight

Before the fight, Joanna Jędrzejczyk focuses on training techniques in the octagon and training to strengthen the body also outside the ring. In Joanna Jędrzejczyk's training sessions, there is no shortage of exercises perfecting the fighting technique itself: kicks, punches, dodges, etc. Joanna then trains with a trainer or trains the technique on a bag. But that's not all!

The fighter improves her strength and endurance not only in the ring. In Joanna Jędrzejczyk's training, we can find many strength, speed and endurance exercises such as squats with a barbell, deadlifts, sprints, multi-joint exercises, training with tapes and rubbers, calisthenics training. In order to cope with the ring and win the fight, Joanna has to train her body in various conditions and with varying intensity. For this reason, the boxer does not shy away from cardio training and interval training, which strengthen her aerobic and anaerobic capacity.

A few months before the fight is a very hard preparation period, and Joanna Jędrzejczyk trains even 5 times a week. It is only shortly before the fight that he allows himself the well-deserved relaxation and regeneration needed to regain vitality and mental comfort.

Joanna Jędrzejczyk - diet

You can find everything in Joanna Jędrzejczyk's diet, because the athlete does not avoid calories. I need them to have the strength to fight in the ring. Nevertheless, just before the competition, Joanna Jędrzejczyk has to take care to cut weight, because weighing before the fight is very important - it depends on whether the competitor will be able to start in a given category.

Joanna Jędrzejczyk pays special attention to protein and fat in her diet. Joanna advises you to combine carbohydrates with physical activity. If we eat them, we should do it before and after training, or rather avoid it during the day. It is easy to get carbohydrates in the diet, they are present in almost every product or meal, so it is worth focusing on the other two macronutrients.

Joanna prefers fruit porridge with dried fruits or fried eggs with tomatoes and fresh avocado for breakfast. He also often eats whole grain pancakes and dry omelettes with greens, nuts and fresh vegetables.

For dinner, a sportswoman very often eats whole grain groats, lean meat, tofu or steamed green vegetables. And in the evening, on her plate you can find cream soups, e.g. pumpkin or broccoli, and all kinds of smoothies and fruit and vegetable cocktails.

On Joanna Jędrzejczyk's Instagram you can follow her sample meals. We will find there, among others, Thai dishes, toast with fruit, protein and fat breakfastswith eggs and avocado, sushi, seafood salads, steamed vegetables, lean meats with vegetables and more.

Joanna also does not avoid high-calorie meals, e.g. hamburgers, pizza or casseroles, but on one condition - such a dish must be associated with physical activity and - what is important! - never before the competition.

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