Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You need to develop it all.

 

There are three workouts per week. Plan on a taking at least one rest day between each workout.

 

Post your workout results, comments, and questions in the Breaking Muscle forum.

 

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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

 

Week 12, 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

 

Week 12, 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

 

More information on the BJJ/MMA Training Program

 

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributes needed by combat athletes, including strength, flexibility, and endurance. The third cycle focuses on increasing strength and power. The final phase will be a month-long weight cutting program to help prepare for a fight or match.

 

 

Once the program is done, you will have achieved your foundational physical needs, which you can maintain while focusing on your skill from that point onward. You will also be able to prep for competition successfully, including getting down to the weight you need to be at.

 

If you want to learn more about this program, you can read the full explanation here.

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