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 3, Day 1: Strength Phase, Day 7

Warm up with joint mobility, swings, jumps, etc.




Build up to 80 % Front Squat – 76 kg

4 sets of 5 reps @ 76kg

2 mins active rest between sets.



Deadlift: build up to 80% 1RM (130kg)

4 sets of 3 reps @ 130kg

Rest as above.



4 Sets:

Smiths Machine Isometric Abs work 8 x @ 20kg

30 m Farmers Carry @ bodyweight (1/2 bodyweight per arm): 2x 35kg Dumbbell


Then cool down and flexibility work.