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:

 

  1. Work capacity and strength
  2. Conditioning
  3. Combination of phases one and two

 

Phase two builds on phase one and starts to work in a bit of conditioning. Again, brute strength and overall work capacity are challenged to establish a base.

 

There are three workouts per week, each 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.

 

mike marcinek MMA and BJJ fitness workouts mobility

 

Week 7, Day 1

mike marcinek MMA BJJ mixed martial arts jiujitsu strength and conditioning

 

*Perform the KB swing, then rest for the same number of breaths as reps of the KB swing.

For example: 1 swing=1 breaths, 2 swings=2 breaths. Focus on breathing nasally.

 

Week 7, Day 2

mike marcinek MMA BJJ mixed martial arts jiujitsu strength and conditioning

 

Week 7, Day 3

mike marcinek MMA BJJ mixed martial arts jiujitsu strength and conditioning

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