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.
There are three workouts per week. Plan on a taking at least one rest day between each workout.
Week 1, Day 1
Dynamic warm up
Roadwork, treadmill, or elliptical 60 minutes at 150 bpm
Foam roll
Stretch
Monitor weight: Keep on track for weigh in
Week 1, Day 2
Dynamic warm up
Squat 3 x 7 with 10 rep max
Pull up 3 x 5 with 7 rep max
Overhead press 3 x 5 with 7 rep max
Roadwork, treadmill, or elliptical 60 minutes at 150 bpm
Foam roll
Stretch
Monitor weight: Keep on track for weigh in
Week 1, Day 3
Dynamic warm up
Roadwork, treadmill or elliptical 60 minutes at 150 bpm
Foam roll
Stretch
Monitor weight: Keep on track for weigh in
More information on the BJJ/MMA Training Program
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 final phase is a month-long weight cutting program to help prepare for a fight or match.
This is a workout preparation schedule for the month before a fight when a fighter needs to make weight. The program focuses on cardio to help keep conditioning strong and to reduce weight if needed. More cardio on off days at a heart rate of 130-150 beats per minute is acceptable. The final week is a light week. The fighter’s focus should be finishing up any technical and tactical preparation and cutting weight if necessary.
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.
