A Well-Rounded Fitness Plan for MMA and BJJ Athletes - Page 4

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 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.

 

 

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