A Well-Rounded Fitness Plan for MMA and BJJ Athletes

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

Day 2

A1. Broad jump 3x 1 – full recovery
B1. Double KB clean and jerk 2-4-6 3x
C1. 1-arm KB swing 5+5 each on top of each minute – 10 minutes total

Day 3

A1 Barbell front squat 3×3 same weight as day 1
A2. Double KB clean and press (only clean on first rep) 3×3 same bells

B1. Weighted chin 6-8 reps
B2. Suspended push ups 6-8 reps
B3. SLDL 5 reps

Perform circuit 4X

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

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 6+ 6 each on top of each minute – 10 minutes total

Day 2

A1. Barbell front squat: 4×3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-4×3 same bells

B1. Weighted chin ups: 6-8 reps
B2. Ring push ups: 6-8 reps
B3. SLDL: 5 reps
Perform circuit 4X

C1. KB rack carries alternated with farmer carries: 5x as far as you can go in good form

Day 3

A1. Broad jump: 3x 2 – full recovery
B1. Double KB clean and jerk: 2-4-6 4x
C1. 1-arm KB swing: 7+7 each on top of each minute – 10 minutes total

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

A1 Barbell front squat- 5×3- increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5×3 same bells

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form

Day 2

A1. Broad jump- 3x 3 – Full recovery
B1. Double KB clean and jerk – 2-4-6 5x
C1. 1 arm KB swing -8+ 8each on top of each minute – 10 minutes total

Day 3

A1 Barbell front squat- 5×4- same weight
A2. Double KB clean and press (only clean on first rep)-5×4 same bells

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

C1. KB rack carries alternated with farmer carries- 5x as far as you can go in good form

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -9+ 9 each on top of each minute – 10 minutes total

Day 2

A1 Barbell front squat- 5×5- same weight
A2. Double KB clean and press (only clean on first rep)-5×5 same bells

B1. Weighted chin- 6-8 reps
B2. Suspension push ups-6-8 reps
B3. SLDL-5 reps
Perform circuit 5 x

C1. KB rack carries alternated with farmer carries- 6x as far as you can go in good form

Day 3

A1. Broad jump- 4x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6 -8 3x
C1. 1 arm KB swing -10+ 10 each on top of each minute – 10 minutes total

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

A1 Barbell front squat- 3×3 + 15-20lbs from last workout
A2. Double KB clean and press (only clean on first rep)-3×2-3 move up 1 set of bells

B1. Weighted chin- 6-reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3X – increase weight across sets

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)

Day 2

A1. Broad jump- 5x 3 – full recovery
B1. Double KB clean and jerk – 2-4-6-8 4x
C1. 1 arm KB swing -5+5 each on top of each minute – 10 minutes total-heavier bell

Day 3

A1 Barbell front squat- 3×3 + same as day 1
A2. Double KB clean and press (only clean on first rep)-3×2-3 same weight

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 3x-increase weight across sets

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (3 sets)

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

A1. Depth Drop- 3×1
B1. Double KB clean and jerk – 2-4-6-8 5x
C1. 1 arm KB swing -6+6 each on top of each minute – same weight as last day

Day 2

A1 Barbell front squat- 4×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-4×2-3 same weight as previous week

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)

Day 3

A1. Depth Drop- 3×2
B1. Double KB clean and jerk – 2-4-6 -8 5x
C1. 1 arm KB swing -7+7 each on top of each minute – same weight as last day

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

A1. Barbell front squat- 5×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5×2-3 same weight as previous week

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (4 sets)

Day 2

A1. Depth Drop- 3×3
B1. Double KB clean and jerk – 2-4-6 -8-10- 3x
C1. 1 arm KB swing -8+8each on top of each minute – same weight as last day

Day 3

A1 Barbell front squat- 5×3 + same as previous week
A2. Double KB clean and press (only clean on first rep)-5×2-3 same weight as previous day

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 4x

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (5 sets)

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

A1. Depth Drop- 4×3
B1. Double KB clean and jerk – 2-4-6 -8-10- 3x
C1. 1 arm KB swing -9+9each on top of each minute – same weight as last day

Day 2

A1. Barbell front squat- 5×4+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5×3-4 same weight as previous day

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 5x

C1. KB rack carries as far as you can go into farmer’s carries without putting bell down (5 sets)

Day 3

A1. Depth Drop- 5×3
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB swing -10+10 each on top of each minute – same weight as last day

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

A1. Barbell front squat- 5×5+ same as previous week
A2. Double KB clean and press (only clean on first rep)-5×3-5 same weight as previous day

B1. Weighted chin- 6 reps
B2. Suspension push ups-8 reps
B3. SLDL-5 reps
Perform circuit 5x

C1. KB rack carries: as far as you can go, then transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)

Day 2

A1. Depth Drop to 15 yard sprint- 3×1
B1. Double KB clean and jerk – 2-4-6 -8-10- 4x
C1. 1 arm KB snatch 5+5 each on top of each minute – same weight as week 1 KB swing weight

Day 3

A1. Barbell front squat- 5x5increase weight 5-10lbs
A2. Double KB clean and press (only clean on first rep)-5×3-5 same weight as previous day

B1. Weighted chin- 7reps
B2. Suspension push ups-9reps
B3. SLDL-6 reps
Perform circuit 5x

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(3 sets)

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

A1. Depth Drop to 15 yard sprint- 3×2
B1. Double KB clean and jerk – 2-4-6-8-10- 5x
C1. 1 arm KB snatch 6+6 each on top of each minute – same weight as week 1 KB swing weight

Day 2

A1 Barbell front squat- 5×3 increase weight additional 5lbs
A2. Double KB clean and press (only clean on first rep)-5×4-5 same weight as previous day

B1. Weighted chin- 8reps
B2. Suspension push ups-10reps
B3. SLDL-7reps
Perform circuit 5x

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)

Day 3

A1. Depth Drop to 15 yard sprint- 3×3
B1. Double KB clean and jerk – 2-4-6 x 3 increase bell size
C1. 1 arm KB snatch 7+7 each on top of each minute – same weight as week 1 KB swing weight

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

A1. Barbell front squat- 5×4 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5×4-5 same weight as previous day

B1. Weighted chin- 9reps
B2. Suspension push ups-11reps
B3. SLDL-8 reps
Perform circuit 5x

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)

Day 2

A1. Depth drop to 20 yard sprint- 5×2
B1. Double KB clean and jerk – 2-4-6 x 4
C1. 1 arm KB snatch 8+8 each on top of each minute – same weight as week 1 KB swing weight

Day 3

A1. Barbell front squat- 5×5 keep weight the same
A2. Double KB clean and press (only clean on first rep)-5×4-5 ( strive for 5×5)

B1. Weighted chin- 9 reps
B2. Suspension push ups-11reps
B3. SLDL-8 reps
Perform circuit 5x

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(4 sets)

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

A1. Depth drop to 20 yard sprint- 3×3
B1. Double KB clean and jerk – 2-4-6 x 5
C1. 1 arm KB snatch 9+9 each on top of each minute – same weight as week 1 KB swing weight

Day 2

A1. Barbell front squat- either increase weight to top set of 5 or test 1rm
A2. Double KB clean and press –try for 5 clean sets of 5 or test 1rm

B1. Weighted chin- 10-12reps
B2. Suspension push ups-12-15reps
B3. SLDL-8 reps
Perform circuit 2-3x

C1. KB rack carries as far as you can go, transition into farmer’s carries, then into 1 arm farmer’s carry without putting bell down until 1 arm carry (put weak side down first)(5sets)

Day 3

A1 . Double KB clean and jerk –Take old bell size and test RM. Strive for 10% of bw- (For example: 170lbs = 17 reps)
C1. 1 arm KB snatch 10+10 each on top of each minute – same weight as week 1 KB swing weight