12 Weeks of Flexible Strength for MMA

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

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

Leave a Comment

Do Not Sell My Personal Information