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 9

Day 1

 A1. Barbell front squat- 5x5+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5x3-5 same weight as previous day
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 5x

 

C1. KB rack carries: as far as you can go, then transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)

 

Day 2

A1. Depth Drop to 15 yard sprint- 3x1
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB snatch 5+5 each on top of each minute – same weight as week 1 KB swing weight

 

Day 3

A1. Barbell front squat- 5x5increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5x3-5 same weight as previous day
B1. Weighted chin- 7reps
B2. Suspension push ups-9reps
B3. SLDL-6 reps
Perform circuit 5x

 

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)

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