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MMA: Final Week Strength And Conditioning Workout For My Competing Fighters!

MMA: Final Week Strength And Conditioning Workout For My Competing Fighters!

Mixed Martial Arts Fighter by ChristopherjSmith

The following workout consists of my final training week for 2 of my competing fighters after a 6 week plan. The focus of this last training session was to emphasize big core movements for the optimal development of strength, power, and speed. There has been a steady increase of intensity (increased weighted resistance/volume) over the course of the 6 week periodization plan. There is also some additional emphasis on cardio with the inclusion of more strength endurance/mobility based drills along with combining lifts with a  superset structure. Feel free to give this a try, but ease into the volume and amount of weight being lifted. Make sure that you progress by executing a quality lift rather than allowing heavy weight to compromise your technique!

Final Week Strength And Conditioning Workout For MMA

Dynamic Warm Up:

Rolling “V” Stretch 5 Reps

Lying Crossover Stretch 5 Rotations Each Side

Scorpion Stretch 5 Rotations Each Side

Cobra Stretch

Inch Worms 5

“A” Skips 30 yards

Walking Lunges 30 yards

Frankenstein Marches/Kicks

Show Time (The Workout)


Warm Up Light Barbell Dead Lift and then heavy progression of 5 sets of 5 (Progressing heavier each set starting at 70%,75%,80%,85%,and just shy of 90% for the last set)

Superset w/ Rotational “T” Push Ups 5 sets of 5 reps each side with dumbbells.


Barbell Hang Clean 75% at 3 sets of 5 reps

Superset w/Squat Jumps 3 sets of 10 reps


Kettlebell Snatches with moderately heavy resistance (24kg to 32kg in this example) 3 sets of 10 each arm

Superset w/ Kettlebell Pop Up Push Ups 3 Sets of 5 reps (Can Be Done With Med Ball Too) Get into push up position with bell or ball at your chest and perform a pop up push up onto the ball or bell!

Cool Down

This was the conclusion of a 6 week training program in which I worked with 1 professional and 1 amateur fighter over the  course of 6 weeks. The result of both fighters was a win! The pro winner was former UFC veteran Diego Saraiva who won with a second round submission!  He was quick to say he felt stronger and faster than ever after the event. Feel free to apply this set up to your personal strength and conditioning program, but like I suggested make sure you emphasize quality lifting technique.  This is just a peak at one workout. Our normal training regimen varies from day to day with different focus on different areas. Remember that most anyone can train hard, but only the champions train smart my friend.  If you want to learn more about this and other killer training tactics sign up here to join my email list and receive tons of training tips along with my FREE guide the 10 Step Method To Strength: Mastering The One Arm One Legged Push Up!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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