Anderson “The Spider” Silva is considered the best fighter in the whole wild world. Silva has just defeated Forrest Griffin in a fight that was finished in the first round. How did he do it? What’s he’s training routine?

For Anderson Silva a typical day starts with running for 40 minutes, according to World Extreme Fighter. Of course, that’s not enough – he also does 2 hour sessions of circuit training, 4 times a week; that helps him focus on building explosive power. His goal is to gain speed, explosiveness, and endurance. To achieve that, Silva does multiple sets at full intensity for 30 minutes (each set).

It has it all settled since Monday to Friday: if it’s Monday, then Jiu-Jitsu is required. Tuesday comes with Muay Thai. Boxing is necessary on Wednesdays. Thursdays and Fridays Silva mixes position specific, repetition, and combination trainings. To prevent any injury Anderson pays special attention to warming up and stretching.

“I’m used to training against bigger guys. A lot of people talk about moving up and down in weight. For me, it is a little difficult to cut weight to make 185, but I walk around at 215 to 220 pounds, so for me to cut to 185, I do have to eat a little bit of a different diet, and do a little bit of a different type of cardio workout to get my weight down. For 205, I just eat differently, and I don’t have to cut as much weight. But both 185 and 205 work fine for me,” said Anderson.