Coaching for fight sports activities like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires an awesome breadth of attributes. In contrast to a powerlifter or a marathon runner, specializing in energy or endurance alone gained’t minimize it. You might want to develop all of it.
Throughout every section of this 12 months lengthy MMA/BJJ conditioning program, we’ll cowl every side of the main attributes wanted by fight athletes, together with energy, flexibility, and endurance. The third cycle will deal with rising energy and energy. The ultimate section can be a month-long weight chopping program to assist put together for a battle or match.
As soon as this system is finished, you should have achieved your foundational bodily wants, which you’ll be able to preserve whereas focusing in your ability from that time onward. Additionally, you will have the ability to prep for competitors efficiently, together with getting right down to the load it is advisable 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 may learn the complete clarification right here. Submit 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 Dealing with 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 completely 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.
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- >
,
