Build Strength and Increase Work Capacity in the MMA Off-Season - Page 6

Mike Marcinek

Coach

Strength and Conditioning

This twelve-week cycle of MMA/BJJ workouts will be delivered weekly in three four-week phases:

 

  1. Work capacity and strength
  2. Conditioning
  3. 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.

 

mike marcinek movement prep for MMA and BJJ fitness workouts

 

Week 6, Day 1

mike marcinek MMA BJJ mixed martial arts jiujitsu strength and conditioning

 

*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

mike marcinek MMA BJJ mixed martial arts jiujitsu strength and conditioning

 

Week 6, Day 3

mike marcinek MMA BJJ mixed martial arts jiujitsu strength and conditioning

 

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

 

 

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