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 will be delivered weekly in three four-week phases:

 

  1. Work capacity and strength
  2. Conditioning
  3. Combination of phases one and two

 

Phase one is designed to build a good base of work capacity and strength by manipulating volume and intensity in the early off-season, away from important competition.

Breaking Muscle Shop

 

There are three workouts per week, each preceded by a movement prep session which remains the same throughout the twelve-week cycle.

 

If you have questions or comments, please post them in our forum for Mike to answer.

 

mike marcinek MMA and BJJ fitness workouts mobility

 

Week 2, Day 1

 

*Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side.  

 

Week 2, Day 2

mike marcinek MMA and BJJ fitness workouts

 

Week 2, Day 3

mike marcinek MMA and BJJ fitness workouts mobility

 

*Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side. 

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