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Workouts

12 Weeks of Flexible Strength for MMA

This 12-week program focuses on flexibility training to improve mobility and enhance performance in the ring.

Doug Dupont

Written by Doug Dupont Last updated on Oct 20, 2021

Week 1

Day 1

Dynamic Warm up

Deadlift 3 x 5 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam Roll – Lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic Warm up

Row – 3 x 5 with 7 rep max

Overhead squat x 10 with 20 rep max

Push Up into Downward Facing Dog x 20

Kimura Stretch x 20 each side

Americana Stretch x 20 each side

Wall slides x 20

Half Foam Roller or tennis ball crunches x 10 in three different spots on upper spine

Foam Roll – Upper Body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic Warm up

Bench Press 3 x 5 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam Roll – Lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 2

Day 1

Dynamic Warm up

Row – 3 x 5 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into Downward Facing Dog x 20

Kimura Stretch x 20 each side

Americana Stretch x 20 each side

Wall slides x 20

Half Foam Roller or tennis ball crunches x 10 in three different spots on upper spine

Foam Roll – Upper Body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 4 x 5 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic Warm up

Bench press 4 x 5 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 3

Day 1

Dynamic Warm up

Deadlift 5 x 5 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam Roll – Lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 5 x 5 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench press 5 x 5 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 4

Day 1

Dynamic warm up

Deadlift 7 x 5 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – U\upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 7 x 5 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench press 7 x 5 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 5

Day 1

Dynamic warm up

Deadlift 2 x 7 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam Roll – Lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 2 x 7 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench press 2 x 7 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 6

Day 1

Dynamic warm up

Deadlift 3 x 7 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 3 x 7 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench press 3 x 7 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 7

Day 1

Dynamic warm up

Deadlift 4 x 7 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 4 x 7 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench Press 4 x 7 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam Roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 8

Day 1

Dynamic warm up

Deadlift 5 x 7 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 5 x 7 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench press 5 x 7 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 9

Day 1

Dynamic warm up

Deadlift 2 x 9 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 2 x 9 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench Press 2 x 9 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam Roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 10

Day 1

Dynamic warm up

Deadlift 3 x 9 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Stretch

Day 2

Dynamic warm up

Row – 3 x 9 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench press 3 x 9 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 11

Day 1

Dynamic warm up

Deadlift 4 x 9 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 4 x 9 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench Press 4 x 9 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam Roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

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

Week 12

Day 1

Dynamic warm up

Deadlift 5 x 9 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 2

Dynamic warm up

Row – 5 x 9 with 7 rep max

Back bridges, two leg x 20

Back bridges, one leg x 15 each leg

Front kick/teep for height x 20 each leg

Side kick for height x 20 each side

Back kick/mule kick for height x 20 each side

Thai kick/roundhouse kick for height x 20 each side

Foam roll – lower body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Day 3

Dynamic warm up

Bench press 5 x 9 with 7 rep max

Overhead squat x 10 with 20 rep max

Pushup into downward facing dog x 20

Kimura stretch x 20 each side

Americana stretch x 20 each side

Wall slides x 20

Half foam roller or tennis ball crunches x 10 in three different spots on upper spine

Foam roll – upper body x 10 to 20 minutes

Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

Stretch

Doug Dupont

About Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business side of fitness, taking a management position at a large local gym. During that time he became a founding member of the UVM Brazilian Jiu Jitsu club, and was the first among their competition team. After only a few months he was assisting in coaching, and ran conditioning program for the club.

Out of college Doug set up his own training center. He grew his list of clientele including several professional MMA athletes, eventually going so far as to corner a world title fight. He has continued ­­­to develop his business into today.

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