These workouts were designed by strength and conditioning coach and MMA training expert Sabina Skala. Sabina prepared this program for professional fighter Richie J. Edwards to build strength and power. The workouts are presented exactly as they happened without modifications. They will be posted three times per week, but you can adjust them to fit your own MMA or BJJ training schedule. To learn more about Sabina's approach to coaching MMA fighters, read her article, "How to Train Strength and Conditioning for MMA."

 

Week 4, Day 1: Power Phase, Day 2 (Video Below)

Warm up with joint mobility.

 

A.

Breaking Muscle Shop

3 Rounds:

 

10 seconds Warrior Star Jumps (aim for 10)

10 seconds Sprawl (aim for 8 +)

 

Round 1:

Star Jumps x9 

Sprawl x 9

 

Round 2:

Star Jumps x 9

Sprawl x 7

 

Round 3:

Star Jumps x 9

Sprawl x 9

 

Then 

3 rounds of

6 x jump over 24" box

 

B.

3 Rounds:

6 x Jump Over to Shoot

Round 1 24" box, round 2 26" box, round 3 26" box

 

C.

Work on Power Clean (PC) and Hang Clean (HC) technique

 

Then:

 

3 x PC + 3 x HC @ 52.5 kg

3 x PC + 3 x HC @ 57.5 kg

3 x PC + 3 x HC @ 60 kg

3 x PC + 3 x HC @  62.5 kg - 80% 1RM for PC (2 rounds)

 

Rest 2 mins between rounds.

 

D.

5 rounds of 30 sec work; 1 min work

Deadmill (Run on a treadmill without switching it on)

 

Cool down and flexibility work.  

 

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