BJJ & MMA Exercises: Cycle 5 (Weight Slicing) – Week 2

Coaching for fight sports activities like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a terrific breadth of attributes. In contrast to a powerlifter or a marathon runner, specializing in energy or endurance alone gained’t minimize it. It is advisable to develop all of it.

There are three exercises per week. Plan on a taking a minimum of one relaxation day between every exercise.

Week 2, Day 1

Dynamic heat up

Roadwork, treadmill or elliptical 60 minutes at 150 bpm

Foam roll

Stretch

Monitor weight: Carry on observe for weigh in

Week 2, Day 2

Dynamic heat up

Squat 4 x 7 with 10 rep max

Pull up – 4 x 5 with 7 rep max

Overhead press – 4 x 5 with 7 rep max

Roadwork, treadmill or elliptical 60 minutes at 150 bpm

Foam roll

Stretch

Monitor weight: Carry on observe for weigh in

Week 2, Day 3

Dynamic heat up

Roadwork, treadmill or elliptical 60 minutes at 150 bpm

Foam roll

Stretch

Monitor weight: Carry on observe for weigh in

Extra data on the BJJ/MMA Coaching Program

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 focuses on rising energy and energy. The ultimate section can be a month-long weight slicing program to assist put together for a battle or match.

As soon as this system is completed, you’ll have achieved your foundational bodily wants, which you’ll keep whereas focusing in your ability from that time onward. Additionally, you will be capable to prep for competitors efficiently, together with getting right down to the burden that you must be at.

If you wish to be taught extra about this program, you’ll be able to learn the complete clarification right here.