EDITOR'S NOTE: Mike Marcinek is the strength and conditioning coach at Scranton MMA and is the owner of NEPA Fit Club/Driven Athletics. In addition to his bachelor's degree in nutrition and dietetics and his master's degree in kinesiology, Mike holds numerous certifications including nutrition, movement analysis, kettlebells, and weightlifting.
This twelve-week cycle of MMA/BJJ workouts is designed to build up your strength and endurance to complement the mat and ring time you're putting in.
Precede each session with movement prep, which remains the same throughout the twelve-week cycle.
Week 2
Day 1
A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 6+ 6 each on top of each minute – 10 minutes total
Day 2
A1. Barbell front squat: 4x3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-4x3 same bells
B1. Weighted chin ups: 6-8 reps
B2. Ring push ups: 6-8 reps
B3. SLDL: 5 reps
Perform circuit 4X
C1. KB rack carries alternated with farmer carries: 5x as far as you can go in good form
Day 3
A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 7+7 each on top of each minute – 10 minutes total
Click on the number below that corresponds to the week of training you're in.
