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 5

Day 1

A1 Barbell front squat- 3x3 + 15-20lbs from last workout
A2. Double KB clean and press (only clean on first rep)-3x2-3 move up 1 set of bells
B1-Weighted chin- 6-reps
B2-Suspension push ups-8 reps
B3 SLDL-5 reps
Perform circuit 3-increase weight across sets

 

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down(3 sets)

 

Day 2

A1. Broad jump- 5x 3 – full recovery
B1. . Double KB clean and jerk – 2-4-6 -8 4x
C1. 1 arm KB swing -5+5 each on top of each minute – 10 minutes total-heavier bell

 

Day 3

A1 Barbell front squat- 3x3 + same as day 1
A2. Double KB clean and press (only clean on first rep)-3x2-3 same weight
B1-Weighted chin- 6 reps
B2-Suspension push ups-8 reps
B3 SLDL-5 reps
Perform circuit 3x-increase weight across sets

 

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down(3 sets)

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