A Well-Rounded Fitness Plan for MMA and BJJ Athletes

Mike Marcinek


Scranton, Pennsylvania, United States

Strength and Conditioning


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.

mike marcinek MMA and BJJ fitness workouts mobility


Week 6

Day 1

A1. Depth Drop- 3x1
B1. Double KB clean and jerk – 2-4-6-8 5x
C1. 1 arm KB swing -6+6 each on top of each minute – same weight as last day


Day 2

A1 Barbell front squat- 4x3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-4x2-3 same weight as previous week


B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x


C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)


Day 3

A1. Depth Drop- 3x2
B1. Double KB clean and jerk – 2-4-6 -8 5x
C1. 1 arm KB swing -7+7 each on top of each minute – same weight as last day


Click on the number below that corresponds to the week of training you're in.


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