BJJ & MMA Workouts: Cycle 6 (Phase 3) - Week 10
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:
- Work capacity and strength
- Combination of phases one and two
Phase three takes the strength and conditioning you built in phases one and two to the next level.
Phase 3 will work on an A-B-A format.
Week 1: A-B-A
Week 2: B-A-B
Week 3: A-B-A
Week 4: B-A-B
Each workout is 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.
Week 10, Day 1
A1. Barbell Zercher squat 5X6-8 @10RM, rest as needed
A2. Suspended mountain climber 5X6, done slowly
B1. Double clean and push press 2X 2, 3, 5, 10 reps @15RM, rest 90-120s
B2. Chin up 2X 2, 3, 5, 10 reps @ bodyweight
D1. Double kettlebell swing 18 sets @10-12RM, 15s on/15s off each set
Week 10, Day 2
A1. Deadlift 10X1 @ 80%, rest as needed
A1. Suspended plank 10 X 20 seconds each
B1. 1-arm kettlebell clean and press 5X 1, 2, and 3 reps with 5RM, rest 90-120s
B2. Chin up 5X 1, 2, and 3 reps with 5RM
C1. Double kettlebell front squat 5 sets with 10RM, 30s on/15s off
D1. Double kettlebell swing 20 sets @10-12RM, 15s on/15s off each set
Week 10, Day 3
A1. Barbell Zercher squat 5X5 @10RM+10lbs, rest as needed
A2. Suspended mountain climber 5X8, done slowly
B1. Double clean and push press 3X 2, 3, 5, 10 reps @15RM, rest 90-120s
B2. Chin up 3X 2, 3, 5, 10 reps @ bodyweight
D1. Double kettlebell swing 10 sets with the next KB size up from last week, 15s on/15s off each set