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 is a well-rounded strength and conditioning plan for the MMA and BJJ athlete that still allows plenty of time and energy for mat time and skills work.

 

For cycle 7, follow an A-B-A format:

Week 1: A-B-A

Breaking Muscle Shop

Week 2: B-A-B

Week 3: A-B-A

Etc.

 

Precede each session with movement prep, 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

A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 6+ 6 each on top of each minute – 10 minutes total

 

Day 2

A1. Barbell front squat: 4x3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-4x3 same bells
B1. Weighted chin ups: 6-8 reps
B2. Ring push ups: 6-8 reps
B3. SLDL: 5 reps
Perform circuit 4 x
C1. KB rack carries alternated with farmer carries: 5x as far as you can go in good form

 

Day 3

A1. Broad jump: 3x 2 – full recovery
B1.  Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 7+7 each on top of each minute – 10 minutes total

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