BJJ & MMA Workouts: Cycle 6 (Phase 3) - Week 12
EDITOR'S NOTE: Mike Marcinek is the strength and conditioning coach at Scranton MMA and is the owner of NEPA Fit Club/Driven Athletics. In addition to his bachelor's degree in nutrition and dietetics and his master's degree in kinesiology, Mike holds numerous certifications including nutrition, movement analysis, kettlebells, and weightlifting.
This twelve-week cycle of MMA/BJJ workouts will be delivered weekly in three four-week phases:
- Work capacity and strength
- Combination of phases one and two
Phase three takes the strength and conditioning you built in phases one and two to the next level.
Phase 3 will work on an A-B-A format.
Week 1: A-B-A
Week 2: B-A-B
Week 3: A-B-A
Week 4: B-A-B
Each workout is preceded by a movement prep session which remains the same throughout the twelve-week cycle.
If you have questions or comments, please post them in our forum for Mike to answer.
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