Just two weeks after Ilia Topuria claimed her featherweight title against Max Holloway, we sat down with her physical trainer to try to learn some secrets from the UFC world champion. Dr. Aldo knows it better than anyone, but we can only conclude that this has just begun. Aldo says that he has not yet been able to detect where the limit of “El Matador” is, whose intelligence and unusual ability to assimilate each training session have amazed him. In “Optimize yourself” (Editorial Kitaeru), this coach highlights Topuria’s determination. And his decision to win and win.
What is the next challenge after the victory against Max Holloway?
The next challenge right now is to rest. It’s what I always recommend.
For how long?
Well that depends on him. Normally, while you rest, you continue to stay active. For example, he goes out on a bicycle with his wife, does some treadmill, or meets up with a partner to shoot on the tatami… When the fight is over we have already spent very intense months together and since I am the one who controls aspects such as food, weight loss, or exposure to cold and heat, I prefer to distance myself a little for a while so that he can disconnect. I’m already waiting for him to call me to start again.
Are there any specific guidelines for this relaxing time?
He knows he should stay active, but at low intensities. For example, going for a jog, riding a bike for half an hour or an hour, things like that. We do not do technical exercises or intense series; only activities to enjoy and move.
And as for food?
At his house he eats very well. His wife does all the organic food, so they maintain a pretty clean diet. That helps a lot for weight loss later.
Do you allow yourself any whims? For example, alcohol, fats, something like that.
I imagine so, although I am not present. Maybe a glass of quality wine, but processed foods are not part of their usual diet, so I don’t think so.
Speaking of training, how do you approach it with him? What is your main focus?
Planning. An unplanned life is not going to lead you to success or anywhere. We always plan for the long, medium and short term. Every Sunday we plan the week, and I coordinate with everyone involved. I accompany all training and also participate in specific sessions, such as exposure to cold and heat.
How do they use the cold?
The cold is a therapy we use to recover. If we do it in the morning, it helps us activate; If it is after training, it speeds up recovery. It also improves the immune system and prepares psychologically, since it is not easy to expose yourself to -150ºC for three minutes every day. It is a physical and mental challenge and we both support and accompany each other.
And the heat? What role does it play?
We use the heat in the sauna after training, for example. We also do cycling sessions at 40ºC for 20 minutes, followed by a hot jacuzzi to relax. This improves lactic acid tolerance and strengthens the mentality, as does the cold. Additionally, after the morning workout, we do recovery with a hyperbaric chamber, red and infrared light exposure, and cold to maximize oxygenation and regeneration.
How do you avoid overtraining at that level?
Through exhaustive control: analysis, blood pressure measurement and constant communication. We also have a medical team twice a week to prevent injuries and monitor fitness. The luck is that he assimilates the training very well, he has great capacity. Sunday is a full day of rest, it is extremely necessary that he does not see any of us.
How did you come to work with him?
Preparing a police officer opposed to GEO, this boy brought me his duo, the boy who was in the car with him. It turned out that he was a Spanish karate champion and he asked me to prepare him and it turns out that he won the Olympics of Firefighters, Police and Security Forces in Belfast 2013 at a global level. Very tough people from all over the world. Through him I met Ilia, who went to the same boxing gym. He was 17 or 18, around 2015. Since then, we have worked together.
At some point I began to dedicate myself to contact sports with athletes with different needs, including a group with boxing experience. It was fascinating. I learned from them, and soon I had champions: Jorge, world champion in karate; a Spanish boxing champion; and other talents that were being forged among them, like Ilia. It is a continuous feedback process.
Was that when you decided to dedicate yourself completely to high performance?
Exactly. There was a point in my life when I could no longer juggle so many things. I continued with my job as a teacher, but my attention focused on Ilia when he asked me to fully coordinate it. This happened just before his entry into the world top 10 and preparation for UFC 282. It was an evolution: from being his physical trainer I went on to coordinate his entire performance. This includes collaborating with the Performance Institute, doctors, physical therapists and other specialists. It’s a role that I’m told didn’t exist in Mixed Martial Arts in the way we play it now. He has generated it.
What differentiates your preparation style?
I never compare myself to others. My approach is based on passion and love for sport. I live it and feel it deeply.
Do you have any inspiration or role model among international trainers?
I couldn’t mention anyone specifically. My path has been a process of self-construction, where each experience forges you. I have read many, like Toni Nadal, and I have learned from coaches and sports doctors throughout my career. For example, I was lucky enough to learn from a top sports doctor who worked in Alicante for a while. His advice that I should have broad, multidisciplinary knowledge marked a turning point in my career.
How do you incorporate that learning into your methods?
Everything I learn I adapt to the athlete. I don’t generalize, because what works for one may not work for another. I always talk to the athlete, we refine, adjust and find what best suits them. This encourages autonomy. It is something that I greatly appreciate: that the athletes who pass through my hands learn and are independent.
What qualities would you highlight about Ilia, both physical and mental?
His intelligence, without a doubt. On a physical level, he is a complete athlete. In each training camp, which is the period in which we prepare for each fight, he surpasses his own marks: strength, reaction times, balance… everything constantly improves. It surprises me because I still don’t see its limit, I don’t know where it is. It amazes me.
And on a mental level? Have there been challenges?
He is a committed athlete and open to learning. He can question a training plan or suggest adjustments, and I love that. That ability to reflect and collaborate in your own development is one of your greatest strengths.
What do you think of the criticism of the UFC and mixed martial arts as a sport?
It is a regulated and institutionalized sport, the most complete that exists in terms of physical demands. I understand the criticism, but it is a sport with clear regulations and safety prevails. The medical check-ups are exhaustive, the refereeing protects the athlete and the environment is controlled. The risks exist, as in any discipline, but the security measures are there.
Some sports journalists do not recognize the UFC as a sport.
I think that these comments are often born from ignorance. Mixed martial arts requires constant thinking about how to optimize every physical and technical aspect of the athlete. It is a sport that combines multiple disciplines, and that diversity makes it unique and fascinating.
What message would you leave to those who view this sport with prejudices?
I would invite you to learn more about the sport, its values and its methodology. Beyond the competition, there is passion, discipline and teamwork. Each fight is the reflection of months of effort and preparation. It is a sport that deserves the same respect as any other discipline.
What story of improvement that you talk about in the book has impacted you the most?
Ugh, all the stories are important to me, but the one that has moved me the most, the one that made me cry, was Paloma’s. I’ve known her for years, I love her very much. Her case touched me deeply because she faced an illness that, in my case, took my aunt shortly before. When my aunt passed away, Paloma was by my side. Seeing how she faced that same illness impacted me greatly. I have tried to accompany her as much as I could. She practices physical activity regularly, something I always promote. Moving and exercising reduces the chances of suffering from more than 27 chronic diseases. And in the case of cancer, the benefits are more than proven: exercise is key both preoperatively and postoperatively.
Paloma trains almost daily. I designed a specific board for him, and there isn’t a day that he doesn’t do something. She has overcome everything and, as she says, at the end of the chapter of her story: “This was a bad dream.” For me, his story is a life lesson. It has taught me to live with a desire to improve and face each day with a smile.
Is there any living athlete that you particularly admire for having a good balance between body and mind?
Honestly, I wouldn’t want to mention specific names. For me, everyone who practices sports and takes care of their body deserves admiration. Exercising is a way to respect yourself, and whoever respects themselves, respects others. That’s key. It is not a question of choosing a famous athlete; There are so many people playing minority sports or exercising in difficult circumstances, that each has its merit.
Don’t you also end up being a bit of a psychologist?
Yes, totally. From the beginning I have approached the sport in a comprehensive way. Nutrition has always interested me; My godfather is an endocrinologist, and I was fascinated by him from a young age. Psychological support is also essential, especially because I have worked with opponents, and many of them became very nervous. There I learned the importance of visualization.
The visualization?
Yes, it is key. Visualizing your goals and the process to achieve them can make all the difference. It’s something I use with my athletes. For example, in physical and mental preparation, even therapies such as cold therapy connect you with the present, and that is essential.
And when someone doesn’t have motivation, what do you tell them?
I tell them to read my book, Optimize Yourself. Motivation is the catalyst for all successful action. If you are clear about your objective, motivation will lead you to act, and that action will lead you to success.
Although there are those who feel they can’t due to external circumstances, how do you handle it?
I understand that perspective, but many times the decisions we make define more than we believe. We reflect, yes, but we have to go to the end. Many people quit because they lose motivation along the way. Detecting and enhancing your talents is key.
Did you learn that from your own experience?
Yes. In my case, when I was young, my path was not clear. I studied pure sciences because my parents decided so and I spent half my life in academies. I did not have the cognitive maturity to understand physics as I later understood it. Today I think that, if I had followed a training cycle in sports from the beginning, I would have been happier. I found my passion later, but that motivated me to help others discover theirs early.
