How to Train Strength and Conditioning for MMA - Page 4

Sabina Skala

Coach

United Kingdom

Strength and Conditioning, MMA

 

Week 4, Day 1: Power Phase, Day 2 (Video Below)

Warm up with joint mobility.

 

 

A.

3 Rounds:

 

10 seconds Warrior Star Jumps (aim for 10)

10 seconds Sprawl (aim for 8 +)

 

Round 1:

Star Jumps x9

Sprawl x 9

 

Round 2:

Star Jumps x 9

Sprawl x 7

 

Round 3:

Star Jumps x 9

Sprawl x 9

 

Then

3 rounds of

6 x jump over 24" box

 

B.

3 Rounds:

6 x Jump Over to Shoot

Round 1 24" box, round 2 26" box, round 3 26" box

 

C.

Work on Power Clean (PC) and Hang Clean (HC) technique

 

Then:

 

 

3 x PC + 3 x HC @ 52.5 kg

3 x PC + 3 x HC @ 57.5 kg

3 x PC + 3 x HC @ 60 kg

3 x PC + 3 x HC @ 62.5 kg - 80% 1RM for PC (2 rounds)

 

Rest 2 mins between rounds.

 

D.

5 rounds of 30 sec work; 1 min work

Deadmill (Run on a treadmill without switching it on)

 

Cool down and flexibility work.

 

 

Week 4, Day 2: Power Phase, Day 3

Warm up with joint mobility.

 

A.

15 sec, work 50 sec rest (15/50)

3 Rounds:

Ball Slam @ 5kg medicine ball (not bouncy)

Round 1 x 12

Round 2 x 13

Round 3 x 15

Rest 90 secs

 

B.

3 Rounds of 15/50

Warrior Star Jump (Aim for 15reps)

Round 1 x 14

Round 2 x 15

Round 3 x 14

Rest as above

 

C.

3 Rounds of 15/50

Sprawl (Aim for 11+)

Round 1 x 10

Round 2 x 12

Round 3 x 13

Rest as above

 

D.

3 Rounds of 6 reps:

Ball Chest Pass (w/5kg medicine ball) to Sprawl: Focus on speed

Rest 90 sec between rounds

 

E.

Build up to 62.5kg Power Clean and

5 x 3 reps @ 62.5kg (80% 1RM)

 

Rest 2 mins between rounds

 

F.

Split jerk technique recap

4 x 3 reps @ 42.5 kg - focus on speed. 

 

Cool down and flexibility work

 

Week 4, Day 3: Power Phase, Day 4

Note: Richie was pretty tired after hard sparing session a day before. He said his legs felt heavy, so the session focuses mostly on pushing . 

 

Warm up with joint mobility

 

A.

4 Rounds:

Push Ups x 6 (+ 10kg disc on Richie's back): Controlled down, fast up ( hands remain on the floor)

Clapping Push Up x 6: Explode as high as possible each time

Rest 2 mins between rounds

 

B.

Build up to 80% 1RM Jerk and @ 62.5kg

4 Rounds:

Jerk x 3

Medicine Ball Slam x 6 (6 kg med ball)

Medicine Ball Chest Pass x 6 - focus on speed

Rest 2mins, 30 sec between rounds or longer if the form and/or speed is compromised.

 

C.

3 rounds of 8 reps (controlled)

Inverted Row (Parallel to the floor, chest has to touch the bar)

 

D.

3 Rounds of Cable Column Wood Chop

8 x each side @ 41kg (90lbs)

 

E.

3 x 100m row @ 20 sec or below pace

Rest 1 min in between

  1. 20.03 sec @ 38 s/m
  2. 20.04 sec @ 38 s/m
  3. 20.01 sec @ 36 s/m

 

Cool down and flexibility work

 

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