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

Coaching for fight sports activities like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires an important breadth of attributes. In contrast to a powerlifter or a marathon runner, specializing in power or endurance alone received’t lower it. You’ll want to develop all of it.

There are three exercises per week. Plan on a taking at the least 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 foremost attributes wanted by fight athletes, together with power, flexibility, and endurance. The third cycle focuses on rising power and energy. The ultimate section might 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 preserve whereas focusing in your talent from that time onward. Additionally, you will have the ability to prep for competitors efficiently, together with getting all the way down to the load you’ll want to be at.

If you wish to study extra about this program, you possibly can learn the total clarification right here.