This twelve-week cycle of MMA/BJJ workouts will be delivered weekly in three four-week phases:

 

  1. Work capacity and strength
  2. Conditioning
  3. Combination of phases one and two

 

Phase one is designed to build a good base of work capacity and strength by manipulating volume and intensity in the early off-season, away from important competition.

 

There are three workouts per week, each preceded by a movement prep session which remains the same throughout the twelve-week cycle.

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mike marcinek movement prep for MMA and BJJ fitness workouts

Week 1, Day 1

mike marcinek MMA and BJJ fitness workouts

*Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side.  

 

Week 1, Day 2

mike marcinek MMA and BJJ fitness workouts

 

Week 1, Day 3

mike marcinek MMA and BJJ fitness workouts

*Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side.

 

Click on the number below that corresponds to the week of training you're in.

 

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