This twelve-week cycle of MMA/BJJ workouts will be delivered weekly in three four-week phases:
- Work capacity and strength
- Conditioning
- Combination of phases one and two
Phase one is designed to build a good base of work capacity and strength by manipulating volume and intensity in the early off-season, away from important competition.
There are three workouts per week, each preceded by a movement prep session which remains the same throughout the twelve-week cycle.
Week 1, Day 1
*Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side.
Week 1, Day 2
Week 1, Day 3
*Chin ups and presses are performed as a ladder. For example: perform 2 reps of chin-ups and 1 press each side, then perform 3 reps of chin ups and 2 reps of presses each side.
Click on the number below that corresponds to the week of training you're in.
