BJJ & MMA Workouts: Cycle 6 (Phase 3) - Week 11
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 11, Day 1
A1. Deadlift 6X1 with +10-15lbs over last week, rest as needed
A1. Suspended plank 6 X 20 seconds each
B1. 1-arm kettlebell clean and press 3X 1, 2, and 3 reps with the next larger KB over last week, rest 90-120s
B2. Chin up 3X 1, 2, and 3 reps with 5-10lbs more than last week
C1. Double kettlebell front squat 5 sets with the next larger KB over last week, 30s on/30s off
D1. Double kettlebell swing 12 sets with the same KB as last time, 15s on/15s off each set
Week 11, Day 2
A1. Barbell Zercher squat 5X6-8 @ same as last time, rest as needed
A2. Suspended mountain climber 5X8, done slowly
B1. Double clean and push press 2, 3, 5, 10 reps with next larger KB over last week if possible, rest 90-120s
B2. Chin up 2, 3, 5, 10 reps @ bodyweight, add weight if necessary
D1. Double kettlebell swing 15 sets @10-12RM, 15s on/15s off each set
Week 11, Day 3
A1. Deadlift 8X1 @ same weight as last time, rest as needed
A1. Suspended plank 8 X 20 s each
B1. 1-arm kettlebell clean and press 4X 1, 2, and 3 reps with same weight as last time, rest 90-120s
B2. Chin up 4X 1, 2, and 3 reps, add 5-10lbs
C1. Double kettlebell front squat 5 sets with same weight as last time, 30s on/20s off
D1. Double kettlebell swing 18 sets the same weight as last time, 15s on/15s off