we know a lot of you reading this site are bjj and mma practitioners, looking to get stronger, faster, and healthier so you can compete at your sport. the strength or endurance you develop in this first phase will carry over into any physical activity you do in life, and will form the foundation of the future phases of the program. the final four-week phase will be a cutting phase, for use in preparing for a fight or competition in which you need to lose some weight. if you find you are overtraining, then cut back on your workouts, starting first with the sprint portions of the cardio, and then with some of the strength training if need be, or take the day off altogether.
your 7-rep max is the weight where you could do seven very strict reps. note that this workout is very simple. sometimes volume is low to allow you to adjust to the new program or to allow for strategic deconditioning. you should stop each set before you can’t lift any more, and rest longer if you need to so that you can follow along with the workout. if you are near the top of your weight class, you may need to increase the load so that you can get stronger without adding as much muscle. these are the weights you will be working with for the first phase of the program.
conditioning exercises are low impact. tues/sat: developmental days. 30-40 min of specific strength training in the if time allows, a week or so before you begin day one, you should test the following: bench press and pullup or pulldown 8 the novice fighter may spend 8 weeks in this phase, whilst others may spend as little as 2 to 3 weeks., 6 week mma training program pdf, mma strength training routine, mma strength training routine, combat athlete training program, mma training pdf download.
we train together about 3 times a week. i’m currently working out 6 days a week, but doing 8 reps of heavy weight per set well this isn’t really a program but more of a resource of workouts that you can implement into your training. as an mma, classic 202 or 401 tempos using 8-12 reps as outlined in the lactic training workouts might leave you a bit too sore and , mma strength and conditioning program, 4 week mma training program, bjj strength and conditioning program pdf, muay thai training program pdf
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