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Train

BJJ & MMA Workouts: Cycle 5 (Weight Cutting) – Week 4

This is a one-year program designed for combat athletes. The fifth cycle focuses on weight cutting.

Doug Dupont

Written by Doug Dupont Last updated on July 7, 2014

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.

Doug Dupont

About Doug Dupont

Having grown up at the foot of a forest covered mountain in rural Vermont, Doug was active from a very young age. Hiking, running, and climbing were a part of everyday life in the Green Mountains. This culture of exercise led to dabbling in martial arts as a teen, and also getting work in a local powerlifting focused gym. Doug continued to pursue knowledge and training in exercise, becoming a certified personal trainer while still a teenager. Once in college he began his hand at the business side of fitness, taking a management position at a large local gym. During that time he became a founding member of the UVM Brazilian Jiu Jitsu club, and was the first among their competition team. After only a few months he was assisting in coaching, and ran conditioning program for the club.

Out of college Doug set up his own training center. He grew his list of clientele including several professional MMA athletes, eventually going so far as to corner a world title fight. He has continued ­­­to develop his business into today.

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