BJJ & MMA Workouts: Cycle 1 (GPP)

This is a one-year program designed for combat athletes. The first cycle willfocus on GPP in order to make you a better overall martial artist and preparefor competition.

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 1, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-1-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 1, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench press: 3 x 5 with your 8 rep max

1

Cable or Bent Over Row: 2 x 10 with your 12 rep max

Gi, Belt, or Towel hangs: for time

30 minutes cardio at 130 bpm

1 minute cardio at 170+ bpm

C.

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 1, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-1-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 1, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

2

Deadlift: 3 x 7 with your 10 rep max

4-way Isometric Neck Presses

30 minutes cardio at 130 bpm

1 minute cardio at 170+ bpm

C.

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 1, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-1-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 1, Day 3

A.

Dynamic Warm Up:

Watch video here

B.

Overhead Press: 2 x 10 with your 12 rep max

Pullups/pulldowns: 3 x 5 with your 8 rep max

Rack Pull Hold: for time

30 minutes cardio at 130 bpm

1 minute cardio at 170+ bpm

C.

Stretch

3

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 2, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-2-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 2, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 5 x 5 with your 8 rep max

Cable or Bent Over Row: 3 x 10 with your 12 rep max

Gi, Belt, or Towel hangs: for time

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

4

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 2, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-2-day-2-0

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 2, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 4 x 7 with your 10 rep max

4-way isometric neck presses

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 2, Day 3

5

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-2-day-3Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 2, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 3 x 10 with your 12 rep max

Pullups/pulldowns: 5 x 5 with your 8 rep max

Rack Pull Hold: for time

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 3, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-3-day-1

6

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 3, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 7 x 5 with your 8 rep max

Cable or Bent Over Row: 4 x 10 with your 12 rep max

Gi, Belt, or Towel hangs: for time

40 minutes cardio at 130 bpm

3 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 3, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-3-day-2

7

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 3, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 5 x 7 with your 10 rep max

4-way isometric neck presses for time

40 minutes cardio at 130 bpm

3 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 3, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-3-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You

8

need to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 3, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 4 x 10 with your 12 rep max

Pullups/pulldowns: 7 x 5 with your 8 rep max

Rack Pull Hold: for time

40 minutes cardio at 130 bpm

3 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 4, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-4-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You

9

need to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 4, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 10 x 5 with your 8 rep maxCable or Bent Over Row: 5 x 10 with your 12 rep maxGi, Belt, or Towel hangs: for time45 minutes cardio at 130 bpm4 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 4, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-4-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributes

10

needed by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 4, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 7 x 7 with your 10 rep max4-way isometric neck presses for time45 minutes cardio at 130 bpm4 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 4, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-4-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

11

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 4, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 5 x 10 with your 12 rep maxPullups/pulldowns: 10 x 5 with your 8 rep maxRack Pull Hold: for time45 minutes cardio at 130 bpm4 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 5, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-5-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

12

If you want to learn more about this program, you can read the full explanation here.

Week 5, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 3 x 7 with your 8 rep maxCable or Bent Over Row: 2 x 12 with your 12 rep maxGi, Belt, or Towel hangs: for time30 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 5, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-5-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 5, Day 2

13

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 3 x 9 with your 10 rep max4-way isometric neck presses for time30 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 5, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-5-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 5, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

14

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 2 x 12 with your 12 rep maxPullups/pulldowns: 3 x 7 with your 8 rep maxRack Pull Hold: for time30 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 6, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-6-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 6, Day 1

A.

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.

15

Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 5 x 7 with your 8 rep max

Cable or Bent Over Row: 3 x 12 with your 12 rep max

Gi, Belt, or Towel hangs: for time

35 minutes cardio at 140 bpm

5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 6, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-6-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 6, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.

16

Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 4 x 7 with your 10 rep max

4-way isometric neck presses

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 6, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-6-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 6, Day 3

A.

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

17

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 3 x 12 with your 12 rep maxPullups/pulldowns: 5 x 7 with your 8 rep maxRack Pull Hold: for time35 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 7, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-7-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 7, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf Raises

18

Front Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 7 x 7 with your 8 rep maxCable or Bent Over Row: 4 x 12 with your 12 rep maxGi, Belt, or Towel hangs: for time40 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 7, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-7-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 7, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.

19

Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 5 x 9 with your 10 rep max4-way isometric neck presses for time40 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 7, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-7-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 7, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder Shrugs

20

Lateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 4 x 12 with your 12 rep maxPullups/pulldowns: 7 x7 with your 8 rep maxRack Pull Hold: for time40 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 8, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-8-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 8, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.

21

Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 2 x 9 with your 8 rep maxCable or Bent Over Row: 2 x 15 with your 12 rep maxGi, Belt, or Towel hangs: for time45 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 8, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-8-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 8, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

22

Deadlift: 2 x 10 with your 10 rep max4-way isometric neck presses for time45 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 8, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-8-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 8, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 2 x 15 with your 12 rep maxPullups/pulldowns: 2 x 9 with your 8 rep maxRack Pull Hold: for time

23

45 minutes cardio at 140 bpm5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 9, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-9-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 9, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench Press: 3 x 9 with your 8 rep max

Cable or Bent Over Row: 3 x 15 with your 12 rep max

Gi, Belt, or Towel hangs: for time

30 minutes cardio at 150 bpm

24

5 minute cardio at 170+ bpm

C. Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 9, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-9-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 9, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 3 x 10 with your 10 rep max

4-way isometric neck presses for time

30 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

25

C. Stretch

26

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 9, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-9-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 9, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 3 x 15 with your 12 rep max

Pullups/pulldowns: 3 x 9 with your 8 rep max

Rack pull hold: for time

30 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

C. Stretch

27

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 10, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-10-day-1

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 10, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench press: 4 x 9 with your 8 rep max

Cable or Bent Over Row: 1 x 17 with your 12 rep max

Gi, Belt, or Towel hangs: for time

35 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

28

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 10, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-10-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 10, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 4 x 10 with your 10 rep max

4-way isometric neck presses for time

35 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 10, Day 3

29

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-10-day-3Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 10, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 1 x 17 with your 12 rep max

Pullups/pulldowns: 4 x 9 with your 8 rep max

Rack pull hold: for time

35 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 11, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-11-day-1

30

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 11, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Bench press: 5 x 9 with your 8 rep max

Cable or Bent Over Row: 2 x 17 with your 12 rep max

Gi, Belt, or Towel hangs: for time

40 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 11, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-11-day-2

31

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 11, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 1 x 12 with your 10 rep max

4-way isometric neck presses for time

40 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 11, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-11-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You

32

need to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 11, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 2 x 17 with your 12 rep max

Pullups/pulldowns: 5 x 9 with your 8 rep max

Rack pull hold: for time

40 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 12, Day 1

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-12-day-1

raining for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You

33

need to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 12, Day 1

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B. Bench press: 2 x 10 with your 8 rep max

Cable or Bent Over Row: 1 x 20 with your 12 rep max

Gi, Belt, or Towel hangs: for time

45 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 12, Day 2

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-12-day-2

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

34

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on generalphysical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 12, Day 2

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Deadlift: 2 x 12 with your 10 rep max

4-way isometric neck presses for time

45 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

BJJ & MMA Workouts: Cycle 1 (GPP) - Week 12, Day 3

http://breakingmuscle.com/mma-bjj/bjj-mma-workouts-cycle-1-gpp-week-12-day-3

Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadthof attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. Youneed to develop it all.

During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributesneeded by combat athletes, including strength, flexibility, and endurance. The first cycle will focus on general

35

physical preparedness, or GPP. The final phase will be a month-long weight cutting program to help prepare for afight or match.

Once the program is done, you will have achieved your foundational physical needs, which you canmaintain while focusing on your skill from that point onward. You will also be able to prep for competitionsuccessfully, including getting down to the weight you need to be at.

If you want to learn more about this program, you can read the full explanation here.

Week 12, Day 3

A. Dynamic Warm Up - Focus on ankles, hips, shoulders, and neck:

20 reps per movement:

Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the ground.Calf RaisesFront Leg Swing R/LBack Leg Swing R/L: Avoid arching your back during this movement, allowing your hips to initiate themomentum.Side Leg Swing R/LScapular Protraction/Retraction: With your arms straight in front of you, move your shoulder blades forwardand backward.Shoulder ShrugsLateral Arm SwingsOverhead Arm Swings: Keep your palms facing forward.Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder, alternating sides, withoutshrugging the shoulders.Neck Flexion: Look up and down, focusing on extending through the neck during both movements.

B.

Overhead Press: 1 x 20 with your 12 rep max

Pullups/pulldowns: 2 x 10 with your 8 rep max

Rack pull hold: for time

45 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Powered by TCPDF (www.tcpdf.org)

36