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



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 8

Day 1

A1. Depth Drop- 4x3
B1. Double KB clean and jerk – 2-4-6 -8-10- 3x
C1. 1 arm KB swing -9+9each on top of each minute – same weight as last day


Day 2

A1. Barbell front squat- 5x4+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5x3-4 same weight as previous day
B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 5x


C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (5 sets)


Day 3

A1. Depth Drop- 5x3
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB swing -10+10 each on top of each minute – same weight as last day