Академический Документы
Профессиональный Документы
Культура Документы
1, Day 1
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 1
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
2
B.
C.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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:
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck 4
during both movements.
B.
C.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
5
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
B.
C.
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 9
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
10
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 11
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
12
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 13
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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:
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
14
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
15
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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:
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck 16
during both movements.
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
17
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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:
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck 18
during both movements.
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
19
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
20
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
21
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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:
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck 22
during both movements.
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 23
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
24
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 25
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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 1
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
26
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 27
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
28
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
29
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting
down to the weight you need to be at. 31
If you want to learn more about this program, you can read the full explanation here.
Week 6, Day 1
A.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
33
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
35
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
B.
36
Overhead Press: 3 x 12 with your 12 rep max
Pullups/pulldowns: 5 x 7 with your 8 rep max
Rack Pull Hold: for time
35 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 37
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
38
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
39
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
41
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
43
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
45
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
47
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
C. Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
49
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
50
Bench Press: 3 x 9 with your 8 rep max
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 51
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
52
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 53
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
54
B.
C. Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 55
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
56
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 57
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
58
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 59
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
60
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 61
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
62
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 63
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
64
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 65
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
66
B.
Stretch
Doug Dupont
Coach
raining for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 67
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical
preparedness, or GPP. The final phase will be a month-long weight cutting
program to help prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
68
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The first cycle will focus on general physical 69
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
70
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final 71
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
72
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final 73
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
74
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final 75
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
76
B.
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
77
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
79
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
81
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting
down to the weight you need to be at. 83
If you want to learn more about this program, you can read the full explanation here.
Week 3, Day 1
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch 84
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting
down to the weight you need to be at.
85
If you want to learn more about this program, you can read the full explanation here.
Week 3, Day 2
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
86
Topic: MMA & BJJ
See more about: MMA, Elite Programming, Elite Workout Programs
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting
down to the weight you need to be at.
87
If you want to learn more about this program, you can read the full explanation here.
Week 3, Day 3
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
88
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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 89
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
90
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
91
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
92
BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 4, Day 3
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Dynamic Warm up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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 1
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
95
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Jump rope 2 x 5 minutes at 145bpm
Shadow sparring 2 x 5 minutes at 145bpm
Road work, treadmill or elliptical 30 minutes at 140 bpm
Stretch
Topic: MMA & BJJ
See more about: MMA, Elite Programming, Elite Workout Programs
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
96
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs 97
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Deadlift 3 x 9 with 10 rep max
Bench press 3 x 7 with 8 rep max
Row 3 x 7 with 8 rep max
Road work, treadmill or elliptical 30 minutes at 140 bpm
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
98
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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:
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck 99
during both movements.
B.
Heart Rate Measured Sparring 4 x 5 minutes at 160 bpm
Road work, treadmill or elliptical 30 minutes at 140 bpm
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
10
0
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Jump rope 2 x 5 minutes at 145bpm
Shadow sparring 3 x 5 minutes at 145bpm
Road work, treadmill or elliptical 30 minutes at 140 bpm 10
Stretch 1
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting
down to the weight you need to be at.
10
2
If you want to learn more about this program, you can read the full explanation here.
Week 6, Day 2
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Deadlift 4 x 9 with 10 rep max
Bench press 5 x 7 with 8 rep max
Row 5 x 7 with 8 rep max
Road work, treadmill or elliptical 30 minutes at 140 bpm
Stretch
10
3
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
10
4
Week 6, Day 3
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Heart Rate Measured Sparring 5 x 5 minutes at 160bpm
Road work, treadmill or elliptical 30 minutes at 140 bpm
Stretch
10
BJJ & MMA Workouts: Cycle 2 (Cardio) - 5
Week 7, Day 1
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Jump rope 2 x 5 minutes at 150bpm
Shadow sparring 1 x 5 minutes at 150 bpm
Road work, treadmill or elliptical 20 minutes at 150 bpm
Stretch
10
7
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
10
Front Leg Swing R/L
8
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Deadlift 5 x 9 with 10 rep max
Bench press 7 x 7 with 8 rep max
Row 7 x 7 with 8 rep max
Road work, treadmill or elliptical 20 minutes at 150 bpm
Stretch
Doug Dupont
Coach
10
9
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move 11
your shoulder blades forward and backward. 0
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Jump rope 2 x 5 minutes at 150bpm
Shadow sparring 2 x 5 minutes at 150 bpm
Road work, treadmill or elliptical 20 minutes at 150 bpm
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
11
1
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
11
alternating sides, without shrugging the shoulders.
2
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Deadlift 2 x 10 with 10 rep max
Bench press 2 x 9 with 8 rep max
Row 2 x 9 with 8 rep max
Road work, treadmill or elliptical 20 minutes at 150 bpm
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final 11
3
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
11
B. 4
Heart Rate Measured Sparring 4 x 5 minutes at 165bpm
Road work, treadmill or elliptical 20 minutes at 150 bpm
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting 11
If you want to learn more about this program, you can read the full explanation here.
Week 9, Day 1
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Jump rope 2 x 5 minutes at 150bpm
Shadow sparring 3 x 5 minutes at 150bpm
Road work, treadmill or elliptical 25 minutes at 150 bpm
Stretch
11
Topic: MMA & BJJ 6
See more about: MMA, Elite Workout Programs, Elite Programming
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting
down to the weight you need to be at.
11
If you want to learn more about this program, you can read the full explanation here. 7
Week 9, Day 2
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Deadlift 3 x 10 with 10 rep max
Bench press 3 x 9 with 8 rep max
Row 3 x 9 with 8 rep max
Road work, treadmill or elliptical 25 minutes at 150 bpm
Stretch
11
8
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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 11
9
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
your hips to initiate the momentum.
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Heart Rate Measured Sparring 3 x 5 minutes at 170bpm
Road work, treadmill or elliptical 25 minutes at 150bpm
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground. 12
Calf Raises 1
B.
Stretch
12
Doug Dupont 2
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
12
your hips to initiate the momentum.
3
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
Doug Dupont
Coach 12
4
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
Calf Raises
Front Leg Swing R/L
Back Leg Swing R/L: Avoid arching your back during this movement, allowing
12
your hips to initiate the momentum.
5
Side Leg Swing R/L
Scapular Protraction/Retraction: With your arms straight in front of you, move
your shoulder blades forward and backward.
Shoulder Shrugs
Lateral Arm Swings
Overhead Arm Swings: Keep your palms facing forward.
Lateral Neck Stretch: Look straight ahead and bring your ear to your shoulder,
alternating sides, without shrugging the shoulders.
Neck Flexion: Look up and down, focusing on extending through the neck
during both movements.
B.
Stretch
Topic: MMA & BJJ
See more about: MMA, Elite Programming, Elite Workout Programs
Doug Dupont
Coach
12
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and 6
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Stretch
12
7
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
12
8
Deadlift 1 x 12 with 10 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final 12
9
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Stretch
Doug Dupont
Coach
13
0
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Stretch
13
1
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
13
2
Deadlift 2 x 12 with 10 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The second cycle will focus on cardio training. The final 13
3
phase will be a month-long weight cutting program to help prepare for a fight or
match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Stretch
Doug Dupont
Coach 13
4
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm up
13
Stretch 5
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, including getting
down to the weight you need to be at.
13
If you want to learn more about this program, you can read the full explanation here. 6
Week 1, Day 2
Weighted Pullup – Use a thick bar, towel, or belt: 3 x 5 with 7 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 13
each facet of the major attributes needed by combat athletes, including strength, 7
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Overhead press: 3 x 5 with 7 rep max
Stretch
13
BJJ & MMA Workouts: Cycle 3 (Strength & 8
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
13
9
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 14
0
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
Weighted Pull Up w/thick bar, towel or belt 4 x 5 with 7 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
14
2
Overhead Press: 4 x 5 with 7 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 14
each facet of the major attributes needed by combat athletes, including strength, 3
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
Stretch
14
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
14
5
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 14
6
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
Overhead Press 5 x 5 with 7 rep max
Stretch
14
7
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
14
8
Dynamic Warm Up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 14
each facet of the major attributes needed by combat athletes, including strength, 9
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm up
Stretch
15
BJJ & MMA Workouts: Cycle 3 (Strength & 0
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm up
15
1
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 15
2
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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 1
Dynamic Warm up
Back Squats 2 x 7 with 7 rep max
Stretch
15
BJJ & MMA Workouts: Cycle 3 (Strength & 3
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm up
15
4
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 15
5
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm up
Overhead Press 2 x 7 with 7 rep max
Stretch
15
6
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
15
7
Dynamic Warm up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
15
8
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm up
Stretch
15
9
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
16
0
Dynamic Warm up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
16
1
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm up
Stretch
16
2
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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 16
3
Dynamic Warm Up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 16
each facet of the major attributes needed by combat athletes, including strength, 4
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
Stretch
16
5
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
16
6
Dynamic Warm Up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 16
7
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
Weighted Pull up – thick bar, towel or belt 5 x 7 with 7 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
16
9
Overhead Press 5 x 7 with 7 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 17
0
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
Back Squats 2 x 9 with 7 rep max
Stretch
17
BJJ & MMA Workouts: Cycle 3 (Strength & 1
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
17
2
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 17
3
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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
Dynamic Warm Up
Overhead Press 2 x 9 with 7 rep max
Stretch
17
4
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
17
5
Dynamic Warm up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover 17
each facet of the major attributes needed by combat athletes, including strength, 6
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Dynamic Warm up
17
8
Overhead Press 3 x 9 with 7 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and 17
9
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Dynamic Warm up
Back Squats 4 x 9 with 7 rep max
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Dynamic Warm up
18
1
Weighted Pullup – thick bar, towel or belt 4 x 9 with 7 rep max
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
18
2
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Dynamic Warm up
Stretch
Doug Dupont
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Dynamic Warm up
Stretch
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
18
5
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Dynamic Warm up
Stretch
18
Doug Dupont 6
Coach
Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and
boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon
runner, focusing on strength or endurance alone won’t cut it. You need to develop it
all.
During each phase of this year long MMA/BJJ conditioning program, we will cover
each facet of the major attributes needed by combat athletes, including strength,
flexibility, and endurance. The third cycle will focus on increasing strength and
power. The final phase will be a month-long weight cutting program to help
prepare for a fight or match.
Once the program is done, you will have achieved your foundational physical
needs, which you can maintain while focusing on your skill from that point
onward. You will also be able to prep for competition successfully, 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.
Dynamic Warm up
Stretch