Day 1

A1. Barbell front squat 3×3
A1. Double KB clean and press (only clean on first rep) 3x 3

B1. Weighted chin 6-8 reps
B2. Suspended pushup 6-8 reps
B3. Single leg deadlift 5 reps

Perform circuit 3 x

C1. KB rack carries alternated with farmer carries 4x, as far as you can go in good form

Day 2

A1. Broad jump 3x 1 – full recovery
B1. Double KB clean and jerk 2-4-6 3x
C1. 1-arm KB swing 5+5 each on top of each minute – 10 minutes total

Day 3

A1 Barbell front squat 3×3 same weight as day 1
A2. Double KB clean and press (only clean on first rep) 3×3 same bells

B1. Weighted chin 6-8 reps
B2. Suspended push ups 6-8 reps
B3. SLDL 5 reps

Perform circuit 4X

C1. KB rack carries alternated with farmer carries 4x, as far as you can go in good form

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

Week 2

Day 1

A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 6+ 6 each on top of each minute – 10 minutes total

Day 2

A1. Barbell front squat: 4×3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-4×3 same bells

B1. Weighted chin ups: 6-8 reps
B2. Ring push ups: 6-8 reps
B3. SLDL: 5 reps
Perform circuit 4X

C1. KB rack carries alternated with farmer carries: 5x as far as you can go in good form

Day 3

A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 7+7 each on top of each minute – 10 minutes total

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

Week 3

Day 1

A1 Barbell front squat- 5×3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5×3 same bells

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form

Day 2

A1. Broad jump- 3x 3 – Full recovery
B1. Double KB clean and jerk – 2-4-6 5x
C1. 1 arm KB swing -8+ 8each on top of each minute – 10 minutes total

Day 3

A1 Barbell front squat- 5×4- same weight
A2. Double KB clean and press (only clean on first rep)-5×4 same bells

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form

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

Week 4

Day 1

A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -9+ 9 each on top of each minute – 10 minutes total

Day 2

A1 Barbell front squat- 5×5- same weight
A2. Double KB clean and press (only clean on first rep)-5×5 same bells

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

C1. KB rack carries alternated with farmer carries- 6x as far as you can go in good form

Day 3

A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -10+ 10 each on top of each minute – 10 minutes total

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

Week 5

Day 1

A1 Barbell front squat- 3×3 + 15-20lbs from last workout
A2. Double KB clean and press (only clean on first rep)-3×2-3 move up 1 set of bells

B1. Weighted chin- 6-reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3X – increase weight across sets

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)

Day 2

A1. Broad jump- 5x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6-8 4x
C1. 1 arm KB swing -5+5 each on top of each minute – 10 minutes total-heavier bell

Day 3

A1 Barbell front squat- 3×3 + same as day 1
A2. Double KB clean and press (only clean on first rep)-3×2-3 same weight

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3x-increase weight across sets

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)

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

Week 6

Day 1

A1. Depth Drop- 3×1
B1. Double KB clean and jerk – 2-4-6-8 5x
C1. 1 arm KB swing -6+6 each on top of each minute – same weight as last day

Day 2

A1 Barbell front squat- 4×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-4×2-3 same weight as previous week

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)

Day 3

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

Week 7

Day 1

A1. Barbell front squat- 5×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5×2-3 same weight as previous week

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)

Day 2

Day 3

A1 Barbell front squat- 5×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5×2-3 same weight as previous day

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (5 sets)

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

Week 8

Day 1

A1. Depth Drop- 4×3
B1. Double KB clean and jerk – 2-4-6 -8-10- 3x
C1. 1 arm KB swing -9+9each on top of each minute – same weight as last day

Day 2

A1. Barbell front squat- 5×4+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5×3-4 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 into farmer’s carries without putting bell down (5 sets)

Day 3

A1. Depth Drop- 5×3
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB swing -10+10 each on top of each minute – same weight as last day

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

Week 9

Day 1

A1. Barbell front squat- 5×5+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5×3-5 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- 3×1
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)-5×3-5 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)

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

Week 10

Day 1

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

Day 2

A1 Barbell front squat- 5×3 increase weight additional 5lbs
A2. Double KB clean and press (only clean on first rep)-5×4-5 same weight as previous day

B1. Weighted chin- 8reps
B2. Suspension push ups-10reps
B3. SLDL-7reps
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)(4 sets)

Day 3

A1. Depth Drop to 15 yard sprint- 3×3
B1. Double KB clean and jerk – 2-4-6 x 3 increase bell size
C1. 1 arm KB snatch 7+7 each on top of each minute – same weight as week 1 KB swing weight

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

Week 11

Day 1

A1. Barbell front squat- 5×4 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5×4-5 same weight as previous day

B1. Weighted chin- 9reps
B2. Suspension push ups-11reps
B3. SLDL-8 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)(4 sets)

Day 2

A1. Depth drop to 20 yard sprint- 5×2
B1. Double KB clean and jerk – 2-4-6 x 4
C1. 1 arm KB snatch 8+8 each on top of each minute – same weight as week 1 KB swing weight

Day 3

A1. Barbell front squat- 5×5 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5×4-5 ( strive for 5×5)

B1. Weighted chin- 9 reps
B2. Suspension push ups-11reps
B3. SLDL-8 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)(4 sets)

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

Week 12

Day 1

A1. Depth drop to 20 yard sprint- 3×3
B1. Double KB clean and jerk – 2-4-6 x 5
C1. 1 arm KB snatch 9+9 each on top of each minute – same weight as week 1 KB swing weight

Day 2

A1. Barbell front squat- either increase weight to top set of 5 or test 1rm
A2. Double KB clean and press –try for 5 clean sets of 5 or test 1rm

B1. Weighted chin- 10-12reps
B2. Suspension push ups-12-15reps
B3. SLDL-8 reps
Perform circuit 2-3x

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)(5sets)

Day 3

A1 . Double KB clean and jerk –Take old bell size and test RM. Strive for 10% of bw- (For example: 170lbs = 17 reps)
C1. 1 arm KB snatch 10+10 each on top of each minute – same weight as week 1 KB swing weight

The post A Well-Rounded Fitness Plan for MMA and BJJ Athletes appeared first on Breaking Muscle.

*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

Week 1, Day 3

*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.

Week 2, Day 1

*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 2, Day 2

Week 2, Day 3

*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.

Week 3, Day 1

Week 3, Day 2

Week 3, Day 3

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

Week 4, Day 1

Week 4, Day 2

Week 4, Day 3

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

Phase two builds on phase one and starts to work in a bit of conditioning. Again, brute strength and overall work capacity are challenged to establish a base.

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

Week 5, Day 1

*Perform the KB swing, then rest for double the number of breaths as reps of the KB swing.

For example: 1 swing=2 breaths, 2 swings=4 breaths. Focus on breathing nasally.

Week 5, Day 2

Week 5, Day 3

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

Week 6, Day 1

*Perform the KB swing, then rest for double the number of breaths as reps of the KB swing.

For example: 1 swing=2 breaths, 2 swings=4 breaths. Focus on breathing nasally.

Week 6, Day 2

Week 6, Day 3

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

Week 7, Day 1

*Perform the KB swing, then rest for the same number of breaths as reps of the KB swing.

For example: 1 swing=1 breaths, 2 swings=2 breaths. Focus on breathing nasally.

Week 7, Day 2

Week 7, Day 3

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

Week 8, Day 1

*Perform the KB swing, then rest for the same number of breaths as reps of the KB swing.

For example: 1 swing=1 breaths, 2 swings=2 breaths. Focus on breathing nasally.

Week 8, Day 2

*Perform the KB swing, then rest for half the number of breaths as reps of the KB swing.

For example: 2 swings=1 breath, 4 swings=2 breaths. Focus on breathing nasally.

Week 8, Day 3

*Perform the KB swing, then rest for half the number of breaths as reps of the KB swing. Perform as many reps of the ladder as you can while maintaining this 2:1 swing:breath ratio.

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

Week 9, Day 1

A1. Deadlift 6X1 @ 80%, rest as needed

A1. Suspended plank 6 X 20 seconds each

B1. 1-arm kettlebell clean and press 3X 1, 2, and 3 reps with 5RM, rest 90-120s

B2. Chin up 3X 1, 2, and 3 reps with 5RM

C1. Double kettlebell front squat 5 sets with 10RM, 30s on/30s off

D1. Double kettlebell swing 10 sets @10-12RM, 15s on/15s off each set

Week 9, Day 2

A1. Barbell Zercher squat 5X5 @10RM, rest as needed

A2. Suspended mountain climber 5X6, done slowly

B1. Double clean and push press 2, 3, 5, 10 reps @15RM, rest 90-120s

B2. Chin up 2, 3, 5, 10 reps @ bodyweight

D1. Double kettlebell swing 12 sets @10-12RM, 15s on/15s off each set

Week 9, Day 3

A1. Deadlift 8X1 @ 80%, rest as needed

A1. Suspended plank 8 X 20 seconds each

B1. 1-arm kettlebell clean and press 4X 1, 2, and 3 reps with 5RM, rest 90-120s

B2. Chin up 4X 1, 2, and 3 reps with 5RM

C1. Double kettlebell front squat 5 sets with 10RM, 30s on/20s off

D1. Double kettlebell swing 15 sets @10-12RM, 15s on/15s off

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

Week 10, Day 1

A1. Barbell Zercher squat 5X6-8 @10RM, rest as needed

A2. Suspended mountain climber 5X6, done slowly

B1. Double clean and push press 2X 2, 3, 5, 10 reps @15RM, rest 90-120s

B2. Chin up 2X 2, 3, 5, 10 reps @ bodyweight

D1. Double kettlebell swing 18 sets @10-12RM, 15s on/15s off each set

Week 10, Day 2

A1. Deadlift 10X1 @ 80%, rest as needed

A1. Suspended plank 10 X 20 seconds each

B1. 1-arm kettlebell clean and press 5X 1, 2, and 3 reps with 5RM, rest 90-120s

B2. Chin up 5X 1, 2, and 3 reps with 5RM

C1. Double kettlebell front squat 5 sets with 10RM, 30s on/15s off

D1. Double kettlebell swing 20 sets @10-12RM, 15s on/15s off each set

Week 10, Day 3

A1. Barbell Zercher squat 5X5 @10RM+10lbs, rest as needed

A2. Suspended mountain climber 5X8, done slowly

B1. Double clean and push press 3X 2, 3, 5, 10 reps @15RM, rest 90-120s

B2. Chin up 3X 2, 3, 5, 10 reps @ bodyweight

D1. Double kettlebell swing 10 sets with the next KB size up from last week, 15s on/15s off each set

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

Week 11, Day 1

A1. Deadlift 6X1 with +10-15lbs over last week, rest as needed

A1. Suspended plank 6 X 20 seconds each

B1. 1-arm kettlebell clean and press 3X 1, 2, and 3 reps with the next larger KB over last week, rest 90-120s

B2. Chin up 3X 1, 2, and 3 reps with 5-10lbs more than last week

C1. Double kettlebell front squat 5 sets with the next larger KB over last week, 30s on/30s off

D1. Double kettlebell swing 12 sets with the same KB as last time, 15s on/15s off each set

Week 11, Day 2

A1. Barbell Zercher squat 5X6-8 @ same as last time, rest as needed

A2. Suspended mountain climber 5X8, done slowly

B1. Double clean and push press 2, 3, 5, 10 reps with next larger KB over last week if possible, rest 90-120s

B2. Chin up 2, 3, 5, 10 reps @ bodyweight, add weight if necessary

D1. Double kettlebell swing 15 sets @10-12RM, 15s on/15s off each set

Week 11, Day 3

A1. Deadlift 8X1 @ same weight as last time, rest as needed

A1. Suspended plank 8 X 20 s each

B1. 1-arm kettlebell clean and press 4X 1, 2, and 3 reps with same weight as last time, rest 90-120s

B2. Chin up 4X 1, 2, and 3 reps, add 5-10lbs

C1. Double kettlebell front squat 5 sets with same weight as last time, 30s on/20s off

D1. Double kettlebell swing 18 sets the same weight as last time, 15s on/15s off

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

Week 12, Day 1

A1. Barbell Zercher squat 5X5 with +5-10lbs, rest as needed

A2. Suspended mountain climber 5X10, done slowly

B1. Double clean and push press 2X 2, 3, 5, 10 reps with a heavier KB than last time, rest 90-120s

B2. Chin up 2X 2, 3, 5, 10 reps @ bodyweight, add weight is needed

D1. Double ketllebell swing 20 sets @10-12RM, 15s on/15s off each set

Week 12, Day 2

A1. Deadlift 10X1 @ same as last time, rest as needed

A1. Suspended plank 10 X 20 seconds each

B1. 1-arm kettlebell clean and press 5X 1, 2, and 3 reps with same weight as last time, rest 90-120s

B2. Chin up 5X 1, 2, and 3 reps with same weight as last time

C1. Double kettlebell front squat 5 sets with a bigger KB than last time, 30s on/15s off

D1. Double kettlebell swing 10 sets a bigger KB than last time, 15s on/15s off each set

Week 12, Day 3

A1. Barbell Zercher squat work up to a 5RM max

B1. Double clean and push press max reps

B2. Chin up, bodyweight, max reps

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

The post Build Strength and Increase Work Capacity in the MMA Off-Season appeared first on Breaking Muscle.