These workouts were designed by strength and conditioning coach and MMA training expert Sabina Skala. Sabina prepared this program for professional fighter Richie J. Edwards to build strength and power. The workouts are presented exactly as they happened without modifications. They will be posted three times per week, but you can adjust them to fit your own MMA or BJJ training schedule. To learn more about Sabina's approach to coaching MMA fighters, read her article, "How to Train Strength and Conditioning for MMA."


Week 4, Day 2: Power Phase, Day 3

Warm up with joint mobility.




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



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



3 Rounds of 15/50

Sprawl (Aim for 11+)

Round 1 x 10

Round 2 x 12

Round 3 x 13

Rest as above



3 Rounds of 6 reps:

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

Rest 90 sec between rounds



Build up to 62.5kg Power Clean and

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


Rest 2 mins between rounds



Split jerk technique recap

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


Cool down and flexibility work