A Well-Rounded Fitness Plan for MMA and BJJ Athletes

Mike Marcinek

Coach

Strength and Conditioning

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 designed to build up your strength and endurance to complement the mat and ring time you're putting in.

 

Precede each session with movement prep, which remains the same throughout the twelve-week cycle.

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 4X

 

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

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 2

Day 1

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

 

Day 2

A1. Barbell front squat: 4x3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-4x3 same bells

 

B1. Weighted chin ups: 6-8 reps
B2. Ring push ups: 6-8 reps
B3. SLDL: 5 reps
Perform circuit 4X

 

C1. KB rack carries alternated with farmer carries: 5x as far as you can go in good form

 

Day 3

A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 7+7 each on top of each minute – 10 minutes total

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 3

Day 1

A1 Barbell front squat- 5x3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5x3 same bells

 

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

 

C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form

 

Day 2

A1. Broad jump- 3x 3 – Full recovery
B1. Double KB clean and jerk – 2-4-6 5x
C1. 1 arm KB swing -8+ 8each on top of each minute – 10 minutes total

 

Day 3

A1 Barbell front squat- 5x4- same weight
A2. Double KB clean and press (only clean on first rep)-5x4 same bells

 

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

 

C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 4

Day 1

A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -9+ 9 each on top of each minute – 10 minutes total

 

Day 2

A1 Barbell front squat- 5x5- same weight
A2. Double KB clean and press (only clean on first rep)-5x5 same bells

 

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

 

C1. KB rack carries alternated with farmer carries- 6x as far as you can go in good form

 

Day 3

A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -10+ 10 each on top of each minute – 10 minutes total

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 5

Day 1

A1 Barbell front squat- 3x3 + 15-20lbs from last workout
A2. Double KB clean and press (only clean on first rep)-3x2-3 move up 1 set of bells

 

B1. Weighted chin- 6-reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3X - increase weight across sets

 

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)

 

Day 2

A1. Broad jump- 5x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6-8 4x
C1. 1 arm KB swing -5+5 each on top of each minute – 10 minutes total-heavier bell

 

Day 3

A1 Barbell front squat- 3x3 + same as day 1
A2. Double KB clean and press (only clean on first rep)-3x2-3 same weight

 

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3x-increase weight across sets

 

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 6

Day 1

A1. Depth Drop- 3x1
B1. Double KB clean and jerk – 2-4-6-8 5x
C1. 1 arm KB swing -6+6 each on top of each minute – same weight as last day

 

Day 2

A1 Barbell front squat- 4x3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-4x2-3 same weight as previous week

 

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

 

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)

 

Day 3

A1. Depth Drop- 3x2
B1. Double KB clean and jerk – 2-4-6 -8 5x
C1. 1 arm KB swing -7+7 each on top of each minute – same weight as last day

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 7

Day 1

A1. Barbell front squat- 5x3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5x2-3 same weight as previous week

 

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

 

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)

 

Day 2

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

 

Day 3

A1 Barbell front squat- 5x3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5x2-3 same weight as previous day

 

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

 

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

 

Click on the number below that corresponds to the week of training you're in.

 

 

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

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 9

Day 1

A1. Barbell front squat- 5x5+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5x3-5 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, then transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)

 

Day 2

A1. Depth Drop to 15 yard sprint- 3x1
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB snatch 5+5 each on top of each minute – same weight as week 1 KB swing weight

 

Day 3

A1. Barbell front squat- 5x5increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5x3-5 same weight as previous day

 

B1. Weighted chin- 7reps
B2. Suspension push ups-9reps
B3. SLDL-6 reps
Perform circuit 5x

 

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 10

Day 1

A1. Depth Drop to 15 yard sprint- 3x2
B1. Double KB clean and jerk – 2-4-6-8-10- 5x
C1. 1 arm KB snatch 6+6 each on top of each minute – same weight as week 1 KB swing weight

 

Day 2

A1 Barbell front squat- 5x3 increase weight additional 5lbs
A2. Double KB clean and press (only clean on first rep)-5x4-5 same weight as previous day

 

B1. Weighted chin- 8reps
B2. Suspension push ups-10reps
B3. SLDL-7reps
Perform circuit 5x

 

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)

 

Day 3

A1. Depth Drop to 15 yard sprint- 3x3
B1. Double KB clean and jerk – 2-4-6 x 3 increase bell size
C1. 1 arm KB snatch 7+7 each on top of each minute – same weight as week 1 KB swing weight

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 11

Day 1

A1. Barbell front squat- 5x4 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5x4-5 same weight as previous day

 

B1. Weighted chin- 9reps
B2. Suspension push ups-11reps
B3. SLDL-8 reps
Perform circuit 5x

 

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)

 

Day 2

A1. Depth drop to 20 yard sprint- 5x2
B1. Double KB clean and jerk – 2-4-6 x 4
C1. 1 arm KB snatch 8+8 each on top of each minute – same weight as week 1 KB swing weight

 

Day 3

A1. Barbell front squat- 5x5 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5x4-5 ( strive for 5x5)

 

B1. Weighted chin- 9 reps
B2. Suspension push ups-11reps
B3. SLDL-8 reps
Perform circuit 5x

 

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 12

Day 1

A1. Depth drop to 20 yard sprint- 3x3
B1. Double KB clean and jerk – 2-4-6 x 5
C1. 1 arm KB snatch 9+9 each on top of each minute – same weight as week 1 KB swing weight

 

Day 2

A1. Barbell front squat- either increase weight to top set of 5 or test 1rm
A2. Double KB clean and press –try for 5 clean sets of 5 or test 1rm

 

B1. Weighted chin- 10-12reps
B2. Suspension push ups-12-15reps
B3. SLDL-8 reps
Perform circuit 2-3x

 

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(5sets)

 

Day 3

A1 . Double KB clean and jerk –Take old bell size and test RM. Strive for 10% of bw- (For example: 170lbs = 17 reps)
C1. 1 arm KB snatch 10+10 each on top of each minute – same weight as week 1 KB swing weight

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