A Well-Rounded Fitness Plan for MMA and BJJ Athletes

May 18, 2015

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This cycle of MMA/BJJ workouts is a well-rounded strength and conditioning plan for the MMA and BJJ athlete that leaves plenty of time and energy for mat time and skills work.

Week 1

Day 1

A1. Barbell front squat 3×3
A1. Double KB clean and press (only clean on first rep) 3x 3

B1. Weighted chin 6-8 reps
B2. Suspended pushup 6-8 reps
B3. Single leg deadlift 5 reps

Perform circuit 3 x

C1. KB rack carries alternated with farmer carries 4x, as far as you can go in good form

EDITOR’S NOTE: Mike Marcinek is the strength and conditioning coach at Scranton MMA and is the owner of NEPA Fit Club/Driven Athletics. In addition to his bachelor’s degree in nutrition and dietetics and his master’s degree in kinesiology, Mike holds numerous certifications including nutrition, movement analysis, kettlebells, and weightlifting.

This twelve-week cycle of MMA/BJJ workouts is designed to build up your strength and endurance to complement the mat and ring time you’re putting in.

Precede each session with movement prep, which remains the same throughout the twelve-week cycle.

mike marcinek MMA and BJJ fitness workouts mobility

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