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.
Week 2, 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 2, Day 2
Week 2, 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.
Week 3, Day 1
Week 3, Day 2
Week 3, Day 3
Click on the number below that corresponds to the week of training you're in.
Week 4, Day 1
Week 4, Day 2
Week 4, Day 3
Click on the number below that corresponds to the week of training you're in.
Phase two builds on phase one and starts to work in a bit of conditioning. Again, brute strength and overall work capacity are challenged to establish a base.
There are three workouts per week, each preceded by a movement prep session which remains the same throughout the twelve-week cycle.
Week 5, Day 1
*Perform the KB swing, then rest for double the number of breaths as reps of the KB swing.
For example: 1 swing=2 breaths, 2 swings=4 breaths. Focus on breathing nasally.
Week 5, Day 2
Week 5, Day 3
Click on the number below that corresponds to the week of training you're in.
Week 6, Day 1
*Perform the KB swing, then rest for double the number of breaths as reps of the KB swing.
For example: 1 swing=2 breaths, 2 swings=4 breaths. Focus on breathing nasally.
Week 6, Day 2
Week 6, Day 3
Click on the number below that corresponds to the week of training you're in.
Week 7, Day 1
*Perform the KB swing, then rest for the same number of breaths as reps of the KB swing.
For example: 1 swing=1 breaths, 2 swings=2 breaths. Focus on breathing nasally.
Week 7, Day 2
Week 7, Day 3
Click on the number below that corresponds to the week of training you're in.
Week 8, Day 1
*Perform the KB swing, then rest for the same number of breaths as reps of the KB swing.
For example: 1 swing=1 breaths, 2 swings=2 breaths. Focus on breathing nasally.
Week 8, Day 2
*Perform the KB swing, then rest for half the number of breaths as reps of the KB swing.
For example: 2 swings=1 breath, 4 swings=2 breaths. Focus on breathing nasally.
Week 8, Day 3
*Perform the KB swing, then rest for half the number of breaths as reps of the KB swing. Perform as many reps of the ladder as you can while maintaining this 2:1 swing:breath ratio.
Click on the number below that corresponds to the week of training you're in.
Week 9, Day 1
A1. Deadlift 6X1 @ 80%, rest as needed
A1. Suspended plank 6 X 20 seconds each
B1. 1-arm kettlebell clean and press 3X 1, 2, and 3 reps with 5RM, rest 90-120s
B2. Chin up 3X 1, 2, and 3 reps with 5RM
C1. Double kettlebell front squat 5 sets with 10RM, 30s on/30s off
D1. Double kettlebell swing 10 sets @10-12RM, 15s on/15s off each set
Week 9, Day 2
A1. Barbell Zercher squat 5X5 @10RM, rest as needed
A2. Suspended mountain climber 5X6, done slowly
B1. Double clean and push press 2, 3, 5, 10 reps @15RM, rest 90-120s
B2. Chin up 2, 3, 5, 10 reps @ bodyweight
D1. Double kettlebell swing 12 sets @10-12RM, 15s on/15s off each set
Week 9, Day 3
A1. Deadlift 8X1 @ 80%, rest as needed
A1. Suspended plank 8 X 20 seconds each
B1. 1-arm kettlebell clean and press 4X 1, 2, and 3 reps with 5RM, rest 90-120s
B2. Chin up 4X 1, 2, and 3 reps with 5RM
C1. Double kettlebell front squat 5 sets with 10RM, 30s on/20s off
D1. Double kettlebell swing 15 sets @10-12RM, 15s on/15s off
Click on the number below that corresponds to the week of training you're in.
Week 10, Day 1
A1. Barbell Zercher squat 5X6-8 @10RM, rest as needed
A2. Suspended mountain climber 5X6, done slowly
B1. Double clean and push press 2X 2, 3, 5, 10 reps @15RM, rest 90-120s
B2. Chin up 2X 2, 3, 5, 10 reps @ bodyweight
D1. Double kettlebell swing 18 sets @10-12RM, 15s on/15s off each set
Week 10, Day 2
A1. Deadlift 10X1 @ 80%, rest as needed
A1. Suspended plank 10 X 20 seconds each
B1. 1-arm kettlebell clean and press 5X 1, 2, and 3 reps with 5RM, rest 90-120s
B2. Chin up 5X 1, 2, and 3 reps with 5RM
C1. Double kettlebell front squat 5 sets with 10RM, 30s on/15s off
D1. Double kettlebell swing 20 sets @10-12RM, 15s on/15s off each set
Week 10, Day 3
A1. Barbell Zercher squat 5X5 @10RM+10lbs, rest as needed
A2. Suspended mountain climber 5X8, done slowly
B1. Double clean and push press 3X 2, 3, 5, 10 reps @15RM, rest 90-120s
B2. Chin up 3X 2, 3, 5, 10 reps @ bodyweight
D1. Double kettlebell swing 10 sets with the next KB size up from last week, 15s on/15s off each set
Click on the number below that corresponds to the week of training you're in.
Week 11, Day 1
A1. Deadlift 6X1 with +10-15lbs over last week, rest as needed
A1. Suspended plank 6 X 20 seconds each
B1. 1-arm kettlebell clean and press 3X 1, 2, and 3 reps with the next larger KB over last week, rest 90-120s
B2. Chin up 3X 1, 2, and 3 reps with 5-10lbs more than last week
C1. Double kettlebell front squat 5 sets with the next larger KB over last week, 30s on/30s off
D1. Double kettlebell swing 12 sets with the same KB as last time, 15s on/15s off each set
Week 11, Day 2
A1. Barbell Zercher squat 5X6-8 @ same as last time, rest as needed
A2. Suspended mountain climber 5X8, done slowly
B1. Double clean and push press 2, 3, 5, 10 reps with next larger KB over last week if possible, rest 90-120s
B2. Chin up 2, 3, 5, 10 reps @ bodyweight, add weight if necessary
D1. Double kettlebell swing 15 sets @10-12RM, 15s on/15s off each set
Week 11, Day 3
A1. Deadlift 8X1 @ same weight as last time, rest as needed
A1. Suspended plank 8 X 20 s each
B1. 1-arm kettlebell clean and press 4X 1, 2, and 3 reps with same weight as last time, rest 90-120s
B2. Chin up 4X 1, 2, and 3 reps, add 5-10lbs
C1. Double kettlebell front squat 5 sets with same weight as last time, 30s on/20s off
D1. Double kettlebell swing 18 sets the same weight as last time, 15s on/15s off
Click on the number below that corresponds to the week of training you're in.
Week 12, Day 1
A1. Barbell Zercher squat 5X5 with +5-10lbs, rest as needed
A2. Suspended mountain climber 5X10, done slowly
B1. Double clean and push press 2X 2, 3, 5, 10 reps with a heavier KB than last time, rest 90-120s
B2. Chin up 2X 2, 3, 5, 10 reps @ bodyweight, add weight is needed
D1. Double ketllebell swing 20 sets @10-12RM, 15s on/15s off each set
Week 12, Day 2
A1. Deadlift 10X1 @ same as last time, rest as needed
A1. Suspended plank 10 X 20 seconds each
B1. 1-arm kettlebell clean and press 5X 1, 2, and 3 reps with same weight as last time, rest 90-120s
B2. Chin up 5X 1, 2, and 3 reps with same weight as last time
C1. Double kettlebell front squat 5 sets with a bigger KB than last time, 30s on/15s off
D1. Double kettlebell swing 10 sets a bigger KB than last time, 15s on/15s off each set
Week 12, Day 3
A1. Barbell Zercher squat work up to a 5RM max
B1. Double clean and push press max reps
B2. Chin up, bodyweight, max reps
Click on the number below that corresponds to the week of training you're in.
