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 is a well-rounded strength and conditioning plan for the MMA and BJJ athlete that still allows plenty of time and energy for mat time and skills work.

 

For cycle 7, follow an A-B-A format:

Week 1: A-B-A

Week 2: B-A-B

Week 3: A-B-A

Etc.

 

Precede each session with movement prep, 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 1

Day 1

A1. Barbell front squat 3x3
A1. Double KB clean and press (only clean on first rep) 3x 3
B1. Weighted chin 6-8 reps
B2. Suspended pushup 6-8 reps
B3. Single leg deadlift 5 reps

 

Perform circuit 3 x
C1. KB rack carries alternated with farmer carries 4x, as far as you can go in good form  

 

Day 2

A1. Broad jump 3x 1 – full recovery
B1.  Double KB clean and jerk 2-4-6 3x
C1. 1-arm KB swing 5+5 each on top of each minute – 10 minutes total

 

Day 3

A1 Barbell front squat 3x3  same weight as day 1
A2. Double KB clean and press (only clean on first rep) 3x3 same bells
B1-Weighted chin 6-8 reps
B2-Suspended push ups 6-8 reps
B3 SLDL 5 reps

 

Perform circuit 4 x
C1. KB rack carries alternated with farmer carries  4x, as far as you can go in good form  

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