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 1, Day 3: Strength Phase, Day 3



Today’s session is still a part of the strength cycle, but the load is not sufficient for strength development. For us, strength phase is all about getting the athlete stronger through improvement of various qualities. Today, as it is our third strength and conditioning session this week, we have decreased the intensity and will now focus on improving mobility and structural awareness, which will help you tolerate a heavier load.


Warm up with joint mobility.


10-9-8-7-6-5-4-3-2-1 of each
Overhead Squat (OHS) @ 30 kg - Focus on technique and alignment
Pull Up
Strict Press @ 30kg - Focus on technique and alignment


Looks like: 10 x OHS, 10 x pull up, 10 x strict press, 9x OHS, 9x pull up, 9 x strict press, down to 1 of each.


Cool down and stretch.