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.

 

Post your workout results, comments, and questions in the Breaking Muscle forum.

 

Week 2, 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 2, Day 2

Dynamic warm up

Squat 4 x 7 with 10 rep max

Pull up - 4 x 5 with 7 rep max

Overhead press - 4 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 2, 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 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.

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