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The Sith Workout For MMA Strength And Conditioning

The Sith Workout For MMA Strength And Conditioning

For today’s post I wanted to hand pick an article directly from the the archives. Today’s article is on The Sith Workout and I thought this would be a good pick since I wrote this article about three years ago!

I believe you will find it interesting as it’s just a workout, but it includes the skeleton of some of my programming that involves a complete combination of athletic performance conditioning and strength movements. To learn more about these movements continue reading and take advantage of joining my email list, or getting on my 90 day program here at the end! Enjoy…

Sometimes you just have to put your finger on the valve and let the pressure off. One way to do this effectively and in a positive manner is by taking your frustrations out on the iron in the gym. Here I’ve included a day’s training to incorporate a dual balance of both strength movements and athletic conditioning movements to enhance your performance and fitness for MMA, sport, and life! Make time for the Sith Workout to include into your day’s training.

The Sith Workout

The Sith Workout is great for helping you to build strength and athleticism. Keep in mind that this pre-programmed workout can be scaled to suit your individual ability and fitness level. You can scale the reps, intensity (weight), and volume so that you get the most out of the training. Furthermore, you may not be familiar with the terminology associated with all of these drills.

To resolve this I would encourage you to scroll down to the bottom to reference my 90 Day training program where you can gain access to all of these drills and more.

Warm Up:

Rolling “V” Stretch: 5

A Skips: 15 R&L Legs

B Skips: 15 R&L Legs

Kettlebell Saddle Groin Stretch: 2 minutes

Shoulder Warm Up: Palms To Face; Palms To Head–15 R&L Arms

Conditioning For Optimal Cardio, Coordination, And Movement (Note: For greater intensity the following drills can be performed with a weighted vest)…Recommended Equipment: Jump Rope, Agility Ladder, Cones, Weighted Vest

Jump Rope Double Feet Hops: 100

Agility Ladder Rear Crossover Shuffle: 5

Agility Ladder Hip Twists (Lumbar Twists): 5

3 Step Acceleration/Deceleration Cone Drills–3 Sets Of 8 Cones (Note: Advancing the 8 cones in both directions, Right to Left, counts as a single repetition. Perform 3 strides/backpedals to advance to and from each cone.)

Agility Cone Lateral Cone Shuffle: 3 Sets Of 8 Cones. Again use 8 cones and shuffle both directions from left to right towards the cones and from right to left towards cones. Once each direction of all 8 cones has been covered you’ve completed a single repetition.

Recommended Equipment: Barbell, Jam Ball, Kettlebell

Barbell Front Squats: Warm Up 1×5 then 5×5

Barbell Deadlift: 3×4

Superset Slam/Jam Ball Power Slams: 3×8

Prone Dumbbell/Kettlebell Drags: 3×5 (R&L sides)

Superset With Double Arm Farmer’s Walks: 3–40 pace carries (Note: Perform carries with a weight in each hand.)

4-Point Hip Stretch


The Sith Workout: The Takeaway 

Remember to scale the reps for your current fitness and ability level. Also focus on the quality and execution of the movement. Additionally gauge your recovery by allowing yourself just enough time so that you can perform a subsequent set with the same effort and ability as a previous set.

Are you incorporating any dynamic strength drills like you see here in the Sith Workout? 

Are you performing any plyometric or medicine ball drills? 

Post up in the comments here below and share! 

Also if you want to learn how to tie these together then make sure you check out my brand new 90 Day MMA Strength And Conditioning Program right here below! I guarantee it’ll get you into the best shape of your life, or I’ll give you your money back no questions asked.


It’s changing lives already!

Muay Thai National Champion Jeff Perry performing a knee strike on the Thai pads. Related Articles:

Jump Rope: The Most Underrated Conditioning Exercise

How To Enhance Your Fitness And Physical Work Capacity

3 Top Conditioning And HIIT Workouts For MMA And Combat Fitness

4 Point Hip Stretch Series: Squat Prep Your Hips

5 Unique Strength Drills To Enhance MMA Performance And Serious Fitness

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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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