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 2: Strength Phase, Day 5

Warm up



3 Rounds:
Single Legged Deadlift (body weight only ) x 8 per leg
Kettlebell swings @ 16kg x 10
Knee Jump x 5


Build up to heavy Deadlift
2 sets 2 reps @ 120kg
4 sets 3 reps @ 130kg


Rest 2 mins between sets


Pull Up Ladder
3 x 5-1 tempo (1-2-3) Up on 1, hold for 2 sec, eccentric 3 sec.
3 x 1 min Static Hold + body weight and 10kg +
Rest 1 min between


Cool down and flexibility work