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

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

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 1

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

20 reps per movement:

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

Bench press: 3 x 5 with your 8 rep max

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

Gi, Belt, or Towel hangs: for time

30 minutes cardio at 130 bpm

1 minute cardio at 170+ bpm

C.

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
1, Day 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 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:

20 reps per movement:

 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.

Deadlift: 3 x 7 with your 10 rep max

4-way Isometric Neck Presses

30 minutes cardio at 130 bpm

1 minute cardio at 170+ bpm

C.

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
1, 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.
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.

Dynamic Warm Up:

B.

Overhead Press: 2 x 10 with your 12 rep max

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

Rack Pull Hold: for time

30 minutes cardio at 130 bpm

1 minute cardio at 170+ bpm 6

C.

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

2, 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
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

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

20 reps per movement:

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

Bench Press: 5 x 5 with your 8 rep max

8
Cable or Bent Over Row: 3 x 10 with your 12 rep max

Gi, Belt, or Towel hangs: for time

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
2, Day 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 first cycle will focus on general physical 9

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 2

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

20 reps per movement:

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

Deadlift: 4 x 7 with your 10 rep max

4-way isometric neck presses

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
2, 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 first cycle will focus on general physical 11

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 3

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

20 reps per movement:

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

Overhead Press: 3 x 10 with your 12 rep max

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

Rack Pull Hold: for time

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
3, 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 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:

20 reps per movement:

 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.

Bench Press: 7 x 5 with your 8 rep max

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

Gi, Belt, or Towel hangs: for time

40 minutes cardio at 130 bpm

3 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
3, Day 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.

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:

20 reps per movement:

 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.

Deadlift: 5 x 7 with your 10 rep max

4-way isometric neck presses for time

40 minutes cardio at 130 bpm

3 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
3, 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.

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:

20 reps per movement:

 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.

Overhead Press: 4 x 10 with your 12 rep max

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

Rack Pull Hold: for time

40 minutes cardio at 130 bpm

3 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
4, 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.
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

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

20 reps per movement:

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

Bench Press: 10 x 5 with your 8 rep max

Cable or Bent Over Row: 5 x 10 with your 12 rep max
Gi, Belt, or Towel hangs: for time
45 minutes cardio at 130 bpm
4 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
4, Day 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.

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:

20 reps per movement:

 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.

Deadlift: 7 x 7 with your 10 rep max

4-way isometric neck presses for time
45 minutes cardio at 130 bpm
4 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - 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 first cycle will focus on general physical 23

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 3

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

20 reps per movement:

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

Overhead Press: 5 x 10 with your 12 rep max

Pullups/pulldowns: 10 x 5 with your 8 rep max
Rack Pull Hold: for time
45 minutes cardio at 130 bpm
4 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
5, 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 25

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 5, Day 1

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

20 reps per movement:

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

Bench Press: 3 x 7 with your 8 rep max

Cable or Bent Over Row: 2 x 12 with your 12 rep max
Gi, Belt, or Towel hangs: for time
30 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
5, Day 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 first cycle will focus on general physical 27

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 5, Day 2

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

20 reps per movement:

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

Deadlift: 3 x 9 with your 10 rep max

4-way isometric neck presses for time
30 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

5, 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 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

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

20 reps per movement:

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

Overhead Press: 2 x 12 with your 12 rep max

Pullups/pulldowns: 3 x 7 with your 8 rep max 30
Rack Pull Hold: for time
30 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

6, 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
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.

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

20 reps per movement:

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

Bench Press: 5 x 7 with your 8 rep max

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

Gi, Belt, or Towel hangs: for time 32

35 minutes cardio at 140 bpm

5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

6, Day 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 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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
  Calf Raises
 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 7 with your 10 rep max

4-way isometric neck presses 34

35 minutes cardio at 130 bpm

2 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

6, 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 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.

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

20 reps per movement:

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

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - 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 first cycle will focus on general physical 37

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 7, Day 1

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

20 reps per movement:

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

Bench Press: 7 x 7 with your 8 rep max

Cable or Bent Over Row: 4 x 12 with your 12 rep max
Gi, Belt, or Towel hangs: for time
40 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

7, Day 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 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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
  Calf Raises
 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: 5 x 9 with your 10 rep max

4-way isometric neck presses for time 40
40 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

7, 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 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

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

20 reps per movement:

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

Overhead Press: 4 x 12 with your 12 rep max

Pullups/pulldowns: 7 x7 with your 8 rep max 42
Rack Pull Hold: for time
40 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

8, 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
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

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

20 reps per movement:

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

Bench Press: 2 x 9 with your 8 rep max

Cable or Bent Over Row: 2 x 15 with your 12 rep max 44
Gi, Belt, or Towel hangs: for time
45 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

8, Day 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 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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
  Calf Raises
 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: 2 x 10 with your 10 rep max

4-way isometric neck presses for time 46
45 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

8, 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 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

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

20 reps per movement:

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

Overhead Press: 2 x 15 with your 12 rep max

Pullups/pulldowns: 2 x 9 with your 8 rep max
Rack Pull Hold: for time 48
45 minutes cardio at 140 bpm
5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

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

9, 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
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

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

20 reps per movement:

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

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

Gi, Belt, or Towel hangs: for time

30 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Workout Programs, Elite Programming
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
9, Day 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 first cycle will focus on general physical 51

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 9, Day 2

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

20 reps per movement:

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

Deadlift: 3 x 10 with your 10 rep max

4-way isometric neck presses for time

30 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
9, 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 first cycle will focus on general physical 53

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 9, Day 3

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

20 reps per movement:

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

Overhead Press: 3 x 15 with your 12 rep max

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

Rack pull hold: for time

30 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

C. Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
10, 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 55

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 10, Day 1

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

20 reps per movement:

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

Bench press: 4 x 9 with your 8 rep max

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

Gi, Belt, or Towel hangs: for time

35 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
10, Day 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 first cycle will focus on general physical 57

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 10, Day 2

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

20 reps per movement:

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

Deadlift: 4 x 10 with your 10 rep max

4-way isometric neck presses for time

35 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
10, 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 first cycle will focus on general physical 59

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 10, Day 3

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

20 reps per movement:

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

Overhead Press: 1 x 17 with your 12 rep max

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

Rack pull hold: for time

35 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
11, 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 61

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 11, Day 1

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

20 reps per movement:

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

Bench press: 5 x 9 with your 8 rep max

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

Gi, Belt, or Towel hangs: for time

40 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
11, Day 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 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.

Week 11, Day 2

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

20 reps per movement:

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

Deadlift: 1 x 12 with your 10 rep max

4-way isometric neck presses for time

40 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
11, 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 first cycle will focus on general physical 65

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 11, Day 3

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

20 reps per movement:

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

Overhead Press: 2 x 17 with your 12 rep max

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

Rack pull hold: for time

40 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
12, Day 1

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.

Week 12, Day 1

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

20 reps per movement:

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

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

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

Gi, Belt, or Towel hangs: for time

45 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 1 (GPP) - Week
12, 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 first cycle will focus on general physical 69

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 12, Day 3

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

20 reps per movement:

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

Overhead Press: 1 x 20 with your 12 rep max

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

Rack pull hold: for time

45 minutes cardio at 150 bpm

5 minute cardio at 170+ bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 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 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

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

20 reps per movement:

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

Jump rope 2 x 5 minutes at 140bpm

Shadow sparring 1 x 5 minutes at 140 bpm

Road work, treadmill, or elliptical 20 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 1, Day 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 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

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

20 reps per movement:

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

Deadlift 3 x 7 with 10 rep max

Bench press 3 x 5 with 8 rep max

Row 3 x 5 with 8 rep max

Road work, treadmill or elliptical 20 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 1, 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 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

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

20 reps per movement:

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

Heart Rate Measured Sparring 3 x 5 minutes at 150bpm

Road work, treadmill or elliptical 20 minutes at 140bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 2, 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.

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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
  Calf Raises
 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 140bpm

78
Shadow sparring 2 x 5 minutes at 140 bpm

Road work, treadmill or elliptical 20 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 2, Day 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 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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
  Calf Raises
 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 7 with 10 rep max

80
Bench press 5 x 5with 8 rep max

Row 5 x 5 with 8 rep max

Road work, treadmill or elliptical 20 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 2, 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.

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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
  Calf Raises
 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 4 x 5 minutes at 150bpm

82
Road work, treadmill or elliptical 20 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 3, 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. 83

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

Week 3, Day 1

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
 Calf 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 140bpm

Shadow sparring 3 x 5 minutes at 140 bpm

Road work, treadmill or elliptical 25 minutes at 140 bpm

Stretch 84

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 3, Day 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 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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
 Calf Raises
 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 5 x 7 with 10 rep max

Bench press 7 x 5 with 8 rep max

Row 7 x 5 with 8 rep max

Road work, treadmill or elliptical 25 minutes at 140 bpm

Stretch
86
Topic: MMA & BJJ
See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 3, 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.

87
If you want to learn more about this program, you can read the full explanation here.

Week 3, Day 3

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
 Calf 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 150bpm

Road work, treadmill or elliptical 25 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

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88

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 4, 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 4, Day 1 89

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
 Calf Raises
 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 minutes 1 x 5 at 145 bpm

Road work, treadmill or elliptical 25 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

90

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 4, Day 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 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

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground.
 Calf Raises
 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 7 x 7 with 10 rep max

Bench press 10 x 5with 8 rep max

Row 10 x 5 with 8 rep max

Road work, treadmill or elliptical 25 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

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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

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

93

20 reps per movement:

 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

Heart Rate Measured Sparring 3 x 5 minutes at 160bpm

Road work, treadmill or elliptical 25 minutes at 140 bpm

Stretch

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 5, Day 1
94

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

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

20 reps per movement:

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

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 5, Day 2

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

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

20 reps per movement:

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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 5, 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.

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:

20 reps per movement:

 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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 6, 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.

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

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

20 reps per movement:

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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 6, Day 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 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

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

20 reps per movement:

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

Topic: MMA & BJJ

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10
3

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 6, 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.
10
4

Week 6, Day 3

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

20 reps per movement:

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

Topic: MMA & BJJ

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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

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

10

20 reps per movement: 6

 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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 7, Day 2

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

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

20 reps per movement:

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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 8, Day 1

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

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

20 reps per movement:

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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 8, Day 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.
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

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

20 reps per movement:

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

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 8, 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 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

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

20 reps per movement:

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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 9, 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 11

down to the weight you need to be at. 5

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

Week 9, Day 1

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

20 reps per movement:

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

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 9, Day 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 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

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

20 reps per movement:

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

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

11
8

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 9, 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 9, Day 3 11
9

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

20 reps per movement:

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

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 10, Day 1 12
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 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 10, Day 1

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

20 reps per movement:

 Ankle Dorsiflexion: Flex the ankles up toward your shin and lower to the
ground. 12

 Calf Raises 1

 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 150+bpm

Shadow sparring 1 x 5 minutes at 150+bpm

Road work, treadmill or elliptical 25 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 10, Day 2

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.

Week 10, Day 2

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

20 reps per movement:

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

Deadlift 4 x 10 with 10 rep max

Bench press 4 x 9 with 8 rep max

Row 4 x 9 with 8 rep max

Road work, treadmill or elliptical 25 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 10, Day 3

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.

Week 10, Day 3

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

20 reps per movement:

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

Heart Rate Measured Sparring 4 x 5 minutes at 170bpm

Road work, treadmill or elliptical 25 minutes at 150 bpm

Stretch
Topic: MMA & BJJ
See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 11, Day 1

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.

Week 11, Day 1

Jump rope 2 x 5 minutes at 150+bpm

Shadow sparring 2 x 5 minutes at 150+bpm

Road work, treadmill or elliptical 30 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

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12
7

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 11, Day 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 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 11, Day 2

12
8
Deadlift 1 x 12 with 10 rep max

Bench press 5 x 9 with 8 rep max

Row 5 x 9 with 8 rep max

Road work, treadmill or elliptical 30 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 11, 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 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.

Week 11, Day 3

Heart Rate Measured Sparring 5 x 5 minutes at 170bpm

Road work, treadmill or elliptical 30 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 12, Day 1

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.

Week 12, Day 1

Jump rope 2 x 5 minutes at 150+bpm

Shadow sparring 3 x 5 minutes at 150+bpm

Road work, treadmill or elliptical 30 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

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13
1

BJJ & MMA Workouts: Cycle 2 (Cardio) -

Week 12, Day 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 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 12, Day 2

13
2
Deadlift 2 x 12 with 10 rep max

Bench press 2 x 10 with 8 rep max

Row 2 x 10 with 8 rep max

Road work, treadmill or elliptical 30 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 2 (Cardio) -
Week 12, 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 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.

Week 12, Day 3

Heart Rate Measured Sparring minutes at bpm

Road work, treadmill or elliptical 30 minutes at 150 bpm

Stretch

Topic: MMA & BJJ

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BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 1, Day 1

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

Back Squats 3 x 5 with 7 rep max

Power focused grappling work w/ partner 4 minutes

Heavy bag ground strikes – all strikes 4 minutes

Road work, treadmill or Elliptical 20 mins @ 150 bpm

Dynamic Warm up
13
Stretch 5

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 1, Day 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.

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

Standing heavy bag work – all strikes: 2 x 4 minutes

Road work, treadmill or Elliptical 20 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 1, 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 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

Partner weighted split squats – both shoulders: 1 x 4 each leg

Power takedown practice: 4 minutes

Heavy bag clinch work: 4 minutes

Road work, treadmill, or elliptical: 20 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

13
BJJ & MMA Workouts: Cycle 3 (Strength & 8

Power) - Week 2, 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 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

Back Squats: 4 x 5 with 7 rep max

Power focused grappling work w/partner: 4 minutes

Heavy bag ground strikes – all strikes: 4 minutes

Road work, treadmill or Elliptical: 20 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 2, Day 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 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

Standing heavy bag work: all strikes 2 x 4 minutes

Road work, treadmill or elliptical: 20 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength &

14
Power) - Week 2, Day 3 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 2, Day 3

Dynamic Warm Up

14
2
Overhead Press: 4 x 5 with 7 rep max

Partner Weighted split squats – both shoulders: 1 x 4 each leg

Power takedown practice: 4 minutes

Heavy bag clinch work: 4 minutes

Road work, treadmill or Elliptical: 20 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 3, 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 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

Back Squats: 5 x 5 with 7 rep max

Power focused grappling work w/ partner: 6 minutes

Heavy bag ground strikes – all strikes: 6 minutes

Road work, treadmill or Elliptical: 25 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

14

BJJ & MMA Workouts: Cycle 3 (Strength & 4

Power) - Week 3, Day 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 3, Day 2

Dynamic Warm Up
14
5

Weighted Pullup – thick bar, towel or belt: 5 x 5 with 7 rep max

Standing heavy bag work – all strikes: 2 x 6 minutes

Road work, treadmill or elliptical: 25 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 3, 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 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

Partner Weighted split squats – both shoulders 1 x 6 each leg

Power takedown practice 6 minutes

Heavy bag clinch work 6 minutes

Road work, treadmill or Elliptical 25 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

14
7

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 4, 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 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

Back Squats 7 x 5 with 7 rep max

Power focused grappling work w/ partner 6 minutes

Heavy bag ground strikes – all strikes 6 minutes

Road work, treadmill or Elliptical 25 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 4, Day 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 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

Weighted Pullup – thick bar, towel or belt 7 x 5 with 7 rep max

Standing heavy bag work – all strikes 2 x 6 minutes

Road work, treadmill or Elliptical 25 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

15
BJJ & MMA Workouts: Cycle 3 (Strength & 0

Power) - 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 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

Overhead Press 7 x 5 with 7 rep max

Partner Weighted split squats – both shoulders 1 x 6 each leg

Power takedown practice 6 minutes

Heavy bag clinch work 6 minutes

Road work, treadmill or Elliptical 25 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 5, 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 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

Power focused grappling work w/ partner 8 minutes

Heavy bag ground strikes – all strikes 8 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

15
BJJ & MMA Workouts: Cycle 3 (Strength & 3

Power) - Week 5, Day 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 5, Day 2

Dynamic Warm up
15
4

Weighted Pullup – thick bar, towel or belt 2 x 7 with 7 rep max

Standing heavy bag work – all strikes 2 x 8 minutes

Road work, treadmill, or elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 5, 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 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

Partner Weighted split squats – both shoulders 2 x 4 each leg

Power takedown practice 8 minutes

Heavy bag clinch work 8 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

15
6

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 6, 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 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

Back Squats 3 x 7 with 7 rep max

Power focused grappling work w/ partner 8 minutes

Heavy bag ground strikes – all strikes 8 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 6, Day 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.

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

Weighted Pullup – thick bar, towel or belt 3 x 7 with 7 rep max

Standing heavy bag work – all strikes 2 x 8 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

15
9

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 6, 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 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

Overhead Press 3 x 7 with 7 rep max

Partner Weighted split squats – both shoulders 2 x 4 each leg

Power takedown practice 8 minutes

Heavy bag clinch work 8 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - 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.

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

Back Squats 4 x 7 with 7 rep max

Power focused grappling work w/ partner 10 minutes

Heavy bag ground strikes – all strikes 10 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

16
2

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 7, Day 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

Weighted Pull Up – thick bar, towel or belt 4 x 7 with 7 rep max

Standing heavy bag work – all strikes 3 x 4 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 7, 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 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

Overhead Press 4 x 7 with 7 rep max

Partner Weighted split squats – both shoulders 2 x 6 each leg

Power takedown practice 10 minutes

Heavy bag clinch work 10 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

16
5

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 8, 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 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

Back Squats 5 x 7 with 7 rep max

Power focused grappling work w/ partner 10 minutes

Heavy bag ground strikes – all strikes 10 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 8, Day 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 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

Standing heavy bag work – all strikes 3 x 4 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 8, Day 3 16
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 8, Day 3

Dynamic Warm Up

16
9
Overhead Press 5 x 7 with 7 rep max

Partner Weighted split squats – both shoulders 2 x 6 each leg

Power takedown practice 10 minutes

Heavy bag clinch work 10 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 9, 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 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

Power focused grappling work w/ partner 12 minutes

Heavy bag ground strikes – all strikes 12 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

17
BJJ & MMA Workouts: Cycle 3 (Strength & 1

Power) - Week 9, Day 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 9, Day 2

Dynamic Warm Up
17
2

Weighted Pull Up – thick bar, towel or belt 2 x 9 with 7 rep max

Standing heavy bag work – all strikes 3 x 6 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 9, 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 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

Partner Weighted split squats – both shoulders 3 x 4 each leg

Power takedown practice 12 minutes

Heavy bag clinch work 12 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

17
4

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 10, 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 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 10, Day 1

17
5
Dynamic Warm up

Back Squats 3 x 9 with 7 rep max

Power focused grappling work w/ partner 12 minutes

Heavy bag ground strikes – all strikes 12 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 10, Day 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 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.

Week 10, Day 2

Dynamic Warm up

Weighted Pullup – thick bar, towel or belt 3 x 9 with 7 rep max

Standing heavy bag work – all strikes 3 x 6 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength & 17

Power) - Week 10, Day 3 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 10, Day 3

Dynamic Warm up

17
8
Overhead Press 3 x 9 with 7 rep max

Partner Weighted split squats – both shoulders 3 x 4 each leg

Power takedown practice 12 minutes

Heavy bag clinch work 12 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs
BJJ & MMA Workouts: Cycle 3 (Strength &
Power) - Week 11, 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 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.

Week 11, Day 1

Dynamic Warm up
Back Squats 4 x 9 with 7 rep max

Power focused grappling work w/ partner 15 minutes

Heavy bag ground strikes – all strikes 15 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength & 18

Power) - Week 11, Day 2 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 11, Day 2

Dynamic Warm up

18
1
Weighted Pullup – thick bar, towel or belt 4 x 9 with 7 rep max

Standing heavy bag work – all strikes 4 x 4 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 11, 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 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.

Week 11, Day 3

Dynamic Warm up

Overhead Press 4 x 9 with 7 rep max

Partner Weighted split squats – both shoulders 3 x 6 each leg

Power takedown practice 15 minutes

Heavy bag clinch work 15 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 12, Day 1
18
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 12, Day 1

Dynamic Warm up

Back Squats 5 x 9 with 7 rep max

Power focused grappling work w/ partner 15 minutes

18
Heavy bag ground strikes – all strikes 15 minutes 4

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 12, Day 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.

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.

Week 12, Day 2

Dynamic Warm up

Weighted pull up – thick bar, towel or belt 5 x 9 with 7 rep max

Standing heavy bag work – all strikes 4 x 4 minutes

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs

BJJ & MMA Workouts: Cycle 3 (Strength &

Power) - Week 12, Day 3

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.

Week 12, Day 3

Dynamic Warm up

Overhead Press 5 x 9 with 7 rep max

Partner Weighted split squats – both shoulders 3 x 6 each leg

Power takedown practice 15 minutes

18
Heavy bag clinch work 15 minutes 7

Road work, treadmill or Elliptical 30 mins @ 150 bpm

Stretch

Topic: MMA & BJJ

See more about: MMA, Elite Programming, Elite Workout Programs