12 Weeks of Flexible Strength for MMA
Week 1
Day 1
Dynamic Warm up
Deadlift 3 x 5 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam Roll – Lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic Warm up
Row – 3 x 5 with 7 rep max
Overhead squat x 10 with 20 rep max
Push Up into Downward Facing Dog x 20
Kimura Stretch x 20 each side
Americana Stretch x 20 each side
Wall slides x 20
Half Foam Roller or tennis ball crunches x 10 in three different spots on upper spine
Foam Roll – Upper Body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic Warm up
Bench Press 3 x 5 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam Roll – Lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
Dynamic Warm up
Row – 3 x 5 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into Downward Facing Dog x 20
Kimura Stretch x 20 each side
Americana Stretch x 20 each side
Wall slides x 20
Half Foam Roller or tennis ball crunches x 10 in three different spots on upper spine
Foam Roll – Upper Body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 4 x 5 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic Warm up
Bench press 4 x 5 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
Dynamic Warm up
Deadlift 5 x 5 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam Roll – Lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 5 x 5 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench press 5 x 5 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
Dynamic warm up
Deadlift 7 x 5 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – Uupper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 7 x 5 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench press 7 x 5 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
Dynamic warm up
Deadlift 2 x 7 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam Roll – Lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 2 x 7 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench press 2 x 7 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 6
Day 1
Dynamic warm up
Deadlift 3 x 7 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 3 x 7 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench press 3 x 7 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 7
Day 1
Dynamic warm up
Deadlift 4 x 7 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 4 x 7 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench Press 4 x 7 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam Roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 8
Day 1
Dynamic warm up
Deadlift 5 x 7 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 5 x 7 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench press 5 x 7 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
Dynamic warm up
Deadlift 2 x 9 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 2 x 9 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench Press 2 x 9 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam Roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
Dynamic warm up
Deadlift 3 x 9 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Stretch
Day 2
Dynamic warm up
Row – 3 x 9 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench press 3 x 9 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
Dynamic warm up
Deadlift 4 x 9 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 4 x 9 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench Press 4 x 9 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam Roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
Dynamic warm up
Deadlift 5 x 9 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 2
Dynamic warm up
Row – 5 x 9 with 7 rep max
Back bridges, two leg x 20
Back bridges, one leg x 15 each leg
Front kick/teep for height x 20 each leg
Side kick for height x 20 each side
Back kick/mule kick for height x 20 each side
Thai kick/roundhouse kick for height x 20 each side
Foam roll – lower body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch
Day 3
Dynamic warm up
Bench press 5 x 9 with 7 rep max
Overhead squat x 10 with 20 rep max
Pushup into downward facing dog x 20
Kimura stretch x 20 each side
Americana stretch x 20 each side
Wall slides x 20
Half foam roller or tennis ball crunches x 10 in three different spots on upper spine
Foam roll – upper body x 10 to 20 minutes
Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm
Stretch