BJJ & MMA Workouts: Cycle 1 (GPP) – Week 5, Day 3

This is a one-year program designed for combat athletes. The first cycle will focus on GPP in order to make you a better overall martial artist and prepare for competition.

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You need to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributes needed by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on general physical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for a fight or match.

Once the program is done, you will have achieved your foundational physical needs, which you can maintain while focusing on your skill from that point onward. You will also be able to prep for competition successfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 5, Day 3

A. Dynamic Warm Up – Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

  • Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.
  • Calf Raises
  • Front Leg Swing R/L
  • Back Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate the momentum.
  • Side Leg Swing R/L
  • Scapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forward and backward.
  • Shoulder Shrugs
  • Lateral Arm Swings
  • Overhead Arm Swings: Keep your palms facing forward.
  • Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, without shrugging the shoulders.
  • Neck Flexion: Look up and down, focusing on extending through the neck during both movements.


Overhead Press: 2 x 12 with your 12 rep max
Pullups/pulldowns: 3 x 7 with your 8 rep max
Rack Pull Hold: for time
30 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

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