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 4, Day 1
Dynamic warm up
Dynamic Warm up
Roadwork, treadmill or elliptical 60 minutes at 150 bpm
Foam Roll
Stretch
Monitor weight: Begin your cutting protocol here
Week 4, Day 2
Dynamic warm up
Roadwork, treadmill or elliptical 60 minutes at 150 bpm
Foam Roll
Stretch
Monitor weight: Keep on track for weigh in
Week 4, Day 3
Dynamic warm up
Roadwork, treadmill or elliptical 30 minutes at 130 bpm
Foam Roll only as necessary
Stretch lightly
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 third cycle focuses on increasing strength and power. 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.