How to Train Strength and Conditioning for MMA - Page 2

Sabina Skala

Coach

Strength and Conditioning, MMA

 

Week 2, Day 1: Strength Phase, Day 4

Warm up with joint mobility

 

 

A.
3 rounds of 3 reps at 47% 1RM: 45kg (Time under tension as below)

Looks like: 

  • Eccentric 14sec
  • Bottom hold (thighs parallel to the floor) for 8 sec
  • Concentric 1 sec

Rest 3 mins between rounds

 

B.
Build to 1RM strict press - 60kg
4x3 @ 80 % of 1 RM - 48kg

 

C.
4 Rounds:
6 x (per side) @20kg Dumbbell Isometric Abs Work

 

D.
Neck conditioning drills

 

 

Week 2, Day 2: Strength Phase, Day 5

Warm up

 

A.
3 Rounds:
Single Legged Deadlift (body weight only ) x 8 per leg
Kettlebell swings @ 16kg x 10
Knee Jump x 5

 

B.
Build up to heavy Deadlift
2 sets 2 reps @ 120kg
4 sets 3 reps @ 130kg

 

Rest 2 mins between sets

 

C.
Pull Up Ladder
3 x 5-1 tempo (1-2-3) Up on 1, hold for 2 sec, eccentric 3 sec.
3 x 1 min Static Hold + body weight and 10kg +
Rest 1 min between

 

Cool down and flexibility work

 

 

Week 2, Day 3: Strength Phase, Day 6

Warm up with joint mobility

 

A.

Front Squat

3 rounds of 3 reps at 50% 1RM: 47.5 kg (Time under tension as below)
12/8/1

 

Looks like: 

  • Eccentric: 12 sec
  • Bottom hold (thighs parallel to the floor): 8 sec
  • Concentric: 1 sec

 

B.

Strict press: 4 x5 @ 48 kg (80% 1RM)

 

C.

Rowing interval

5 x 30sec @ > 135m; 1 min rest

  1. 142m @ 32 s/m (strokes per minute rate)
  2. 134 @ 32 s/m
  3. 134 @ 30 s/m
  4. 137 @ 34 s/m
  5. 137 @ 34 s/m

 

Cool down and flexibility work

 

Click on the number below that corresponds to your training week.

 

 

Topic: 

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