Build Strength and Increase Work Capacity in the MMA Off-Season - Page 9

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 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.

 

 

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