These workouts were designed by strength and conditioning coach and MMA training expert Sabina Skala. Sabina prepared this program for professional fighter Richie J. Edwards to build strength and power. The workouts are presented exactly as they happened without modifications. They will be posted three times per week, but you can adjust them to fit your own MMA or BJJ training schedule. To learn more about Sabina's approach to coaching MMA fighters, read her article, "How to Train Strength and Conditioning for MMA."

 

Week 2, Day 3: Strength Phase, Day 6

Warm up with joint mobility

 

A.

Front Squat

3 rounds of 3 reps at 50% 1RM: 47.5 kg (Time under tension as below)
12/8/1

 

Looks like: 

  • Eccentric: 12 sec 
  • Bottom hold (thighs parallel to the floor): 8 sec
  • Concentric: 1 sec

 

B.

Strict press: 4 x5 @ 48 kg (80% 1RM)

 

C.

Rowing interval

5 x 30sec @ > 135m; 1 min rest

  1. 142m @ 32 s/m (strokes per minute rate)
  2. 134 @ 32 s/m
  3. 134 @ 30 s/m
  4. 137 @ 34 s/m
  5. 137 @ 34 s/m

 

Cool down and flexibility work

Topic: