Coaching for fight sports activities like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a fantastic breadth of attributes. In contrast to a powerlifter or a marathon runner, specializing in power or endurance alone gained’t lower it. It’s essential to develop all of it.
Throughout every section of this yr lengthy MMA/BJJ conditioning program, we are going to cowl every side of the foremost attributes wanted by fight athletes, together with power, flexibility, and endurance. The third cycle will deal with growing power and energy. The ultimate section can be a month-long weight reducing program to assist put together for a combat or match.
As soon as this system is completed, you’ll have achieved your foundational bodily wants, which you’ll preserve whereas focusing in your ability from that time onward. Additionally, you will be capable of prep for competitors efficiently, together with getting all the way down to the burden it’s essential to be at.
Here’s a dynamic warm-up to get you began earlier than every exercise:
If you wish to be taught extra about this program, you possibly can learn the complete rationalization right here. Put up your questions and leads to our boards.
Week 1
Day 1
Dynamic Heat up
Deadlift 3 x 5 with 7 rep max
Again bridges, two leg x 20
Again bridges, one leg x 15 every leg
Entrance kick/teep for peak x 20 every leg
Aspect kick for peak x 20 either side
Again kick/mule kick for peak x 20 either side
Thai kick/roundhouse kick for peak x 20 either side
Foam Roll – Decrease physique x 10 to twenty minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic Heat up
Row – 3 x 5 with 7 rep max
Overhead squat x 10 with 20 rep max
Push Up into Downward Going through Canine x 20
Kimura Stretch x 20 either side
Americana Stretch x 20 either side
Wall slides x 20
Half Foam Curler or tennis ball crunches x 10 in three totally different spots on higher backbone
Foam Roll – Higher Physique x 10 to twenty minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic Heat up
Bench Press 3 x 5 with 7 rep max
Again bridges, two leg x 20
Again bridges, one leg x 15 every leg
Entrance kick/teep for peak x 20 every leg
Aspect kick for peak x 20 either side
Again kick/mule kick for peak x 20 either side
Thai kick/roundhouse kick for peak x 20 either side
Foam Roll – Decrease physique x 10 to twenty minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on on the quantity under that corresponds to the week of coaching you're in.
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