EDITOR'S NOTE: Mike Marcinek is the energy and conditioning coach at Scranton MMA and is the proprietor of NEPA Match Membership/Pushed Athletics. Along with his bachelor's diploma in diet and dietetics and his grasp's diploma in kinesiology, Mike holds quite a few certifications together with diet, motion evaluation, kettlebells, and weightlifting.
This twelve-week cycle of MMA/BJJ exercises is designed to construct up your energy and endurance to enrich the mat and ring time you're placing in.
Precede every session with motion prep, which stays the identical all through the twelve-week cycle.
Week 1
Day 1
A1. Barbell entrance squat 3×3
A1. Double KB clear and press (solely clear on first rep) 3x 3
B1. Weighted chin 6-8 reps
B2. Suspended pushup 6-8 reps
B3. Single leg deadlift 5 reps
Carry out circuit 3 x
C1. KB rack carries alternated with farmer carries 4x, so far as you’ll be able to go in good kind
Day 2
A1. Broad leap 3x 1 – full restoration
B1. Double KB clear and jerk 2-4-6 3x
C1. 1-arm KB swing 5+5 every on high of every minute – 10 minutes complete
Day 3
A1 Barbell entrance squat 3×3 identical weight as day 1
A2. Double KB clear and press (solely clear on first rep) 3×3 identical bells
B1. Weighted chin 6-8 reps
B2. Suspended push ups 6-8 reps
B3. SLDL 5 reps
Carry out circuit 4X
C1. KB rack carries alternated with farmer carries 4x, so far as you’ll be able to go in good kind
Click on on the quantity beneath that corresponds to the week of coaching you're in.
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