10 WEEK PRE FIGHT MMA CONDITIONING

TRAINING PROGRAM

Week 1-2:
Monday: Aerobic- Lactate threshold training. Heart Rate at 105% of Lactate threshold
(determined from MAX VO2 test). One 15 minute interval. Performed on treadmill, track or
trails. 105% of Lactate Threshold Hear Rate_______.
Total time 15 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 5 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Sprawling with partner
Rest 4 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 3 minutes
Stand-up takedowns- Rest 3 minutes
Ground grappling
Total time 41 minutes.

Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Tuesday: Muscular Power- Maximum number of repetitions that can be performed in 20
seconds. Each set must contain the same number of repetitions as the first set. Rest intervals 4
minutes between sets. Repeat each exercise 3 times.
Cleans
Explosive Squats
Explosive Bench
Explosive Two Hand Dumbbell Curls
Polymetric Jumps
Polymetric push-ups
Core: Medicine ball throws to a partner while sitting up. Continue for 2 minutes.
Total time 62 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Wednesday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at

3.5% body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds
rest. Repeat 4 times. 5 minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 4 times. 5 minute cool down.
Total time 22 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 5 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Sprawling with partner
Rest 4 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 3 minutes
Stand-up takedowns- Rest 3 minutes
Ground grappling
Total time 41 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes

Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Thursday: Aerobic- 20 minutes at steady state heart rate at 80% max. Treadmill or trails.
80% Heart Rate______________.
Total time 20 minutes.
Integrated Concurrent Exercise Circuit. 75% Heart Rate___________
3 minutes Arm Ergometer at 75% max heart rate followed by 1 minute heavy bag lift and turn
3 minutes on Airdyne Bike at 75% max heart rate followed by 1 minute heavy tire lift
3 minutes on Treadmill at 75% max heart rate followed by 1 minute lunges holding barbells
3 minutes Rowing Machine at 75% max heart rate followed by 1 minute rope climbing
3 minutes on Versa Climber at 75% max heart rate followed by 1 minute pull-up hold
3 minutes on Arm Ergometer at 75% max heart rate followed by 1 minute kettle bell overhead
press
Total time 24 minutes
Friday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at 3.5%
body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest.
Repeat 4 times. 5 minute cool down.
Lower Body. Performed on a Treadmill 25% grade 5 minute warm-up. 20 seconds all-out effort
followed by 10 seconds rest. Repeat 4 times. 5 minute cool down.
Total time 22 minutes.
Muscular Endurance- Round 1: Dumbbell Bench Press- 25 reps (use a weight that will allow 25
reps performed with easy intensity). Two hand dumbbell curls- 25 reps, Bar dips-25 reps, pullups 25 reps (if cant reach 25 pull-ups switch to box jump pull-ups), squats-25 reps and
Dumbbell seated press-25 reps. Rest for 4 minutes. Repeat 3 more times.
Core: Static L-seat hold on dip bar. 4 sets of 30 second hold.
Total time 44 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes

Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Saturday- Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at
3.5% body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds
rest. Repeat 4 times. 5 minute cool down.
Lower Body. Performed on a treadmill 25% grade. 5 minute warm-up. 20 seconds all-out effort
followed by 10 seconds rest. Repeat 4times. 5 minute cool down.
Total time 22 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 5 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Sprawling with partner
Rest 4 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 3 minutes
Stand-up takedowns- Rest 3 minutes
Ground grappling

Total time 41 minutes.

Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Sunday-Rest

Week 3-5:
Monday: Aerobic- Lactate threshold training. Heart Rate at 105% of Lactate threshold
(determined from MAX VO2 test). Two 15 minute intervals with 5 minutes rest. Performed on
treadmill, track or trails. 105% of Lactate Threshold Hear Rate_______.
Total time 35 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 4 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Sprawling with partner
Rest 3 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 2 minutes
Stand-up takedowns- Rest 2 minutes
Ground grappling
Total time 37 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes

Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Tuesday: Muscular Power- Maximum number of repetitions that can be performed in 20
seconds. Each set must contain the same number of repetitions as the first set. Rest intervals 3
minutes between sets. Repeat each exercise 3 times.
Cleans
Explosive Squats
Explosive Bench
Explosive Two Hand Dumbbell Curls
Polymetric Jumps
Polymetric push-ups
Core: Medicine ball throws to a partner while sitting up. Continue for 2 minutes.
Total time 44 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Wednesday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at

3.5% body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds
rest. Repeat 6 times. 5 minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 6 times. 5 minute cool down.
Total time 24 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 4 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Sprawling with partner
Rest 3 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 2 minutes
Stand-up takedowns- Rest 2 minutes
Ground grappling
Total time 37 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes

Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Thursday: Aerobic- 25 minutes at steady state heart rate at 85% max. Treadmill or trails.
85% Heart Rate______________.
Total time 25 minutes.
Integrated Concurrent Exercise Circuit. 80% Heart Rate___________
3 minutes Arm Ergometer at 80% max heart rate followed by 1 minute heavy bag lift and turn
3 minutes on Airdyne Bike at 80% max heart rate followed by 1 minute heavy tire lift
3 minutes on Treadmill at 80% max heart rate followed by 1 minute lunges holding barbells
3 minutes Rowing Machine at 80% max heart rate followed by 1 minute rope climbing
3 minutes on Versa Climber at 80% max heart rate followed by 1 minute pull-up hold
3 minutes on Arm Ergometer at 80% max heart rate followed by 1 minute kettle bell overhead
press
Total time 24 minutes
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Friday: Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed arm ergometer at 3.5%
body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest.
Repeat 6 times. 5 minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 6 times. 5 minute cool down.
Total time 24 minutes.
Muscular Endurance- Round 1: Dumbbell Bench Press- 25 reps (use a weight that will allow 25
reps performed with moderate intensity). Two hand dumbbell curls- 25 reps, Bar dips-25 reps,
pull-ups 25 reps (if cant reach 25 pull-ups switch to box jump pull-ups), squats-25 reps and
Dumbbell seated press-25 reps. Rest for 4 minutes. Repeat 3 more times.
Core: Static L-seat hold on dip bar. 4 sets of 30 second hold.
Total time 44 minutes.
Saturday- Tabata Circuits. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer.
5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest. Repeat 6 times. 5
minute cool down.
Lower Body. Performed on treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out effort
followed by 10 seconds rest. Repeat 6 times. 5 minute cool down.
Total time 24 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 4 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Sprawling with partner
Rest 3 minutes.

Round #3: 5 min intervals.

Stand up punch/kick sparing- Rest 2 minutes
Stand-up takedowns- Rest 2 minutes
Ground grappling
Total time 37 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Sunday-Rest

Week 6-8:
Monday: Aerobic- Lactate threshold training. Heart Rate at 105% of Lactate threshold
(determined from MAX VO2 test). Three 15 minute intervals with 5 minutes rest. Performed on
treadmill, track or trails. Heart Rate at 105% of Lactate Threshold______________.
Total time 55 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Tuesday: Muscular Power- Maximum number of repetitions that can be performed in 20
seconds. Each set must contain the same number of repetitions as the first set. Rest 2 minutes.
Repeat each exercise 3 times.
Cleans
Explosive Squats
Explosive Bench
Explosive Two Hand Dumbbell Curls
Polymetric Jumps
Polymetric push-ups
Core: Medicine ball throws to a partner while sitting up. Continue for 2 minutes.
Total time 32 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes

Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Wednesday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at
3.5% body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds
rest. Repeat 8 times. 5 minute cool down.
Lower Body. Performed on treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out effort
followed by 10 seconds rest. Repeat 8 times. 5 minute cool down. Total time 28 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 1 minute
Stand-up takedowns- Rest 1 minute
Ground grappling
Total time 32 minutes.

Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Thursday: Aerobic- 30 minutes at steady state heart rate at 90% max. Treadmill or trails.
90% Heart Rate_________________
Total time 30 minutes.
Integrated Concurrent Exercise Circuit
3 minutes Arm Ergometer at 90% max heart rate followed by 1 minute heavy bag lift and turn
3 minutes on Airdyne Bike at 90% max heart rate followed by 1 minute heavy tire lift
3 minutes on Treadmill at 90% max heart rate followed by 1 minute lunges holding barbells
3 minutes Rowing Machine at 90% max heart rate followed by 1 minute rope climbing
3 minutes on Versa Climber at 90% max heart rate followed by 1 minute pull-up hold
3 minutes on Arm Ergometer at 90% max heart rate followed by 1 minute kettle bell overhead
press
Total time 24 minutes
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Friday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at 3.5%
body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest.
Repeat 8 times. 5 minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 8 times. 5 minute cool down.
Total time 28 minutes.
Muscular Endurance- Round 1: Dumbbell Bench Press- 25 reps (use a weight that will allow 25
reps at maximum intensity). Two hand dumbbell curls- 25 reps, Bar dips-25 reps, pull-ups 25
reps (if cant reach 25 pull-ups switch to box jump pull-ups), squats-25 reps and Dumbbell
seated press-25 reps. Rest for 4 minutes. Repeat 3 more times.
Core: Static L-seat hold on dip bar. 4 sets of 30 second hold.
Total time 44 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Saturday- Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer.
5 minute warm up. 20 seconds all-out effort followed by 10 seconds rest. Repeat 8 times. 5
minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 8 times. 5 minute cool down.
Total time 28 minutes.

Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 1 minute
Stand-up takedowns- Rest 1 minute
Ground grappling
Total time 32 minutes.
Live Sparing:
15 minutes stand up
15 minutes ground
Total time: 30 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Sunday- Rest.

Week 9:
Monday: Aerobic Training. 30 minutes at steady state heart rate at 80% of Max Heart Rate.
Performed on treadmill, track or trails. Heart Rate at 80%_____________.
Total time 30 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 1 minute
Stand-up takedowns- Rest 1 minute
Ground grappling
Round #4: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightRound #5: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightTotal time 66 minutes.

Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Tuesday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at
3.5% body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds
rest. Repeat 8 times. 5 minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 8 times. 5 minute cool down.
Total time 28 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 1 minute
Stand-up takedowns- Rest 1 minute
Ground grappling

Round #4: 5 min intervals.

MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightRound #5: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightTotal time 66 minutes.
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Wednesday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at
3.5% body weight in KG 5 minute warm up. 20 seconds all-out effort followed by 10 seconds
rest. Repeat 8 times. 5 minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 8 times. 5 minute cool down.
Total time 28 minutes.
Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.

Round #2: 1 min intervals.

Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 1 minute
Stand-up takedowns- Rest 1 minute
Ground grappling
Round #4: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightRound #5: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated Fight
Total time 66 minutes.
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Thursday: Tabata Circuit. Anaerobic/Aerobic- Upper Body. Performed on arm ergometer at
3.5% body weight in KG. 5 minute warm up. 20 seconds all-out effort followed by 10 seconds
rest. Repeat 8 times. 5 minute cool down.
Lower Body. Performed on a treadmill at 25% grade. 5 minute warm-up. 20 seconds all-out
effort followed by 10 seconds rest. Repeat 8 times. 5 minute cool down.
Total time 28 minutes.

Fight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 1 minute
Stand-up takedowns- Rest 1 minute
Ground grappling
Round #4: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightRound #5: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated Fight
Total time 66 minutes.
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Friday: Fight Circuit:

Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
Stand up punch/kick sparing- Rest 1 minute
Stand-up takedowns- Rest 1 minute
Ground grappling
Round #4: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightRound #5: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated Fight
Total time 66 minutes.
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

SaturdayFight Circuit:
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated FightRound #4: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated Fight
Total time 49 minutes.
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Sunday-Rest

Week 10
Monday:Aerobic Training. 30 minutes at steady state heart rate at 70% of Max Heart Rate.
Performed on treadmill, track or trails. Heart Rate at 70%_____________.
Total time 30 minutes.
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated Fight
Total time 32 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Tuesday
Round #1: 30 second intervals.
Heavy bag lift
Ground & pound bag punch
Heavy bag lift and throw
Kick bag low kicks
Ground & pound bag knees
Punch bag
Ground and pound bag elbows
Kick bag high kicks
Spinning on ground and pound bag
Back crawling
Rest 3 minutes.
Round #2: 1 min intervals.
Pummeling with partner
Punch with partner holding punch bags
Clinch with partner
Kick with partner holding bags
Clinch and pummeling with partner against cage
Rest 2 minutes.
Round #3: 5 min intervals.
MMA Simulated Fight- Rest 1 minute-new partner
MMA Simulated fight- Rest 1 minute-new partner
MMA Simulated Fight
Total time 32 minutes
Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes
Wednesday-Drilling
10 minutes kicking and knees techniques
10 minutes punching stand-up and ground techniques
10 minutes grappling-submission techniques
20 minutes opponent strategic techniques
Total time: 50 minutes

Thursday-Rest
Friday- Weigh-in
Saturday- Fight

10 WEEK NUTRITION PLAN

Increase Iron
First, Vitamin C is said to help the absorption of iron. Second, since the introduction of
iron in your body can promote the stimulation of free radicals, Vitamin C has a known
role of combating those free radicals. How much C? Some take it to tolerancethe
amount they can handle before getting too-soft stools. Others are in the 1000-2000 mg
range. At the very least, drink down your iron tablets with orange juice or a drink like
Emergen-C. Also taking a mineral supplement can assist the absorption, as can Bvitamins. Caffeine also prevents the absorption of iron.
Iron-Rich Foods
Approximate Iron Content

(mg)

Oysters
Beef liver
Prune juice
Chickpeas
Bran flakes
Raisins
Sardines
Spinach
Lima beans
Kidney beans
Prunes
Green peas
Potato
Sweet potato
Green beans

13.2
7.5
5.2
3.0
2.8
2.55
2.5
2.4
2.3
2.2
1.9
1.5
1.1
1.0
1.0

3 ounces
3 ounces
1/2 cup
1/2 cup
1/2 cup
1/2 cup
3 ounces
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1
1/2 cup
1/2 cup

BALANCE BODY PH LEVELS

Note that a food's acid or alkaline-forming tendency in the body has nothing to do with the
actual pH of the food itself. It is important that your daily dietary intake of food naturally acts to
balance your body pH. To maintain health, the diet should consist of at least 60% alkaline
forming foods and at most 40% acid forming foods. To restore health, the diet should consist of
80% alkaline forming foods and 20% acid forming foods.
FOOD
CATEGORY

BEANS,
VEGETABLES,
LEGUMES

FRUIT

GRAINS,
CEREALS

High Alkaline

Alkaline

Low Alkaline

Low Acid

Acid

Squash,
Asparagus,
Tomato,
Rhubarb, Fresh
Vegetable
Carrots, Green
Corn,
Sweet
Juices, Parsley,
Beans, Lima
Mushrooms,
Potato,
Raw Spinach,
Pinto Beans,
Beans, Beets,
Onions,
Cooked
Broccoli,
Navy Beans
Lettuce,
Cabbage, Peas,
Spinach,
Celery, Garlic,
Zucchini, Carob Cauliflower, Kidney Beans
Barley Grass
Turnip,
Beetroot,
Potato, Olives,
Soybeans, Tofu

Dried Figs,
Raisins

Dates,
Blackcurrant,
Grapes,
Papaya, Kiwi,
Berries, Apples,
Pears

Coconut, Sour
Cherries,
Oranges,
Cherries,
Pineapple,
Peaches,
Avocados,
Grapefruit,
Mangoes,
Strawberries,
Papayas,
Lemons,
Watermelon,
Limes

Amaranth,
Lentils,
Sweetcorn,
Wild Rice,

Blueberries,
Cranberries,
Bananas,
Plums,
Processed
Fruit Juices

Canned Fruit

Rye Bread,
White Rice,
Whole Grain White Bread,
Bread, Oats,
Pastries,
Brown Rice
Biscuits,

High Acid

Pickled
Vegetables

Quinoa, Millet,
Buckwheat

Liver,
Oysters,
Organ Meat

Beef, Pork,
Fish, Turkey,
Veal,
Chicken,
Shellfish,
Lamb
Canned Tuna
& Sardines

Breast Milk

Soy Cheese,
Soy Milk, Goat
Milk, Goat
Cheese,
Buttermilk,
Whey

Whole Milk,
Butter,
Yogurt,
Cottage
Cheese,
Cream, Ice
Cream

Eggs,
Camembert,
Hard Cheese

Parmasan,
Processed
Cheese

Hazelnuts,
Almonds

Chestnuts,
Brazils,
Coconut

Pumpkin,
Sesame,
Sunflower
Seeds

Pecans,
Cashews,
Pistachios

Peanuts,
Walnuts

Flax Seed Oil,

Olive Oil,
Canola Oil

Corn Oil,
Sunflower
Oil,
Margarine,
Lard

Wine,
Soda/Pop

Tea (black),
Coffee, Beer,
Liquor

MEAT

EGGS & DAIRY

NUTS & SEEDS

OILS

BEVERAGES

SWEETENERS,
CONDIMENTS

Herb Teas,
Lemon Water

Stevia

Pasta

Green Tea

Maple Syrup,
Rice Syrup

Ginger Tea

Raw Honey,
Raw Sugar

Cocoa

Milk
Chocolate,
Brown Sugar,
White Sugar, Molasses,
Processed
Jam,
Honey
Ketchup,
Mayonnaise,
Mustard,
Vinegar

Artificial
Sweeteners

Nevertheless, the principles are clear: eat plenty of vegetables, some fruit daily, and don't eat
too much of dairy products, grain products, and direct protein from eggs, meat and fish (as is
typically the case in Western diet). But remember... you don't have to cut out all acid-forming
foods - some are necessary, typically 40% - otherwise you probably wouldn't get enough protein
and variety of nutrients, yet alone make interesting meals that you enjoy. But you DO want to
shift the overall balance of your diet over toward the alkaline, and away from the excessively
acid-forming diet of a quick-food culture.
Free range eggs, fish, beans, unsaturated oils - these are healthy foods, low glycemic and
nutritious, and even if marginally acid-forming (or alkaline or between the two depending on
how you measure or what chart you read). They are NOT the culprits in an acid-forming diet.
The real culprits are highly sweetened foods, pastries, red meat, colas and highly processed
foods - these are the ones to reduce to a sensible amount or cut out of your diet if they also
contain stimulants and undesirable chemical additives.
Similarly, be sure to include your share of the high alkaline-forming foods to balance those lowacid foods you eat for their overall nutritional value.
Phosphorus
Phosphorus is an essential mineral that is required by every cell in the body for normal function
(1). The majority of the phosphorus in the body is found as phosphate (PO4). Approximately
85% of the body's phosphorus is found in bone (2).
Phosphorus is a major structural component of bone in the form of a calcium phosphate salt
called hydroxyapatite. Phospholipids (e.g., phosphatidylcholine) are major structural
components of cell membranes. All energy production and storage are dependent on
phosphorylated compounds, such as adenosine triphosphate (ATP) and creatine phosphate.
Nucleic acids (DNA and RNA), which are responsible for the storage and transmission of
genetic information, are long chains of phosphate-containing molecules. A number of enzymes,
hormones, and cell-signaling molecules depend on phosphorylation for their activation.
Phosphorus also helps to maintain normal acid-base balance (pH) by acting as one of the
body's most important buffers. Additionally, the phosphorus-containing molecule 2,3diphosphoglycerate (2,3-DPG) binds to hemoglobin in red blood cells and affects oxygen
delivery to the tissues of the body (1).

Food

Serving

Phosphorus (mg)

Milk, skim

8 ounces

247

Yogurt, plain nonfat

8 ounces

385

Cheese, mozzarella; part skim

1 ounce

131

Fish, halibut

3 ounces, cooked*

242

Fish, salmon

3 ounces, cooked*

252

Bread, whole wheat

1 slice

57

Almonds

1 ounce (23 nuts)

134

Lentils

1/2 cup, cooked

178

SUPPLEMENTS RECOMMENDATIONS

100 mg of B6 a day.
1000 mcg of B12 a day.
HMB- 3 grams a day.
5 grams of Vitamin C a day.
Whey Protein. 21 grams before and after weight training.

Caffeine and Athletic Performance

How does caffeine affect athletic performance?
Equivalent in urine
Product
Amount/Dose
within 2 to 3 hours
----------------------------------------------------------1 cup of
100 mg
1.50 mcg/mL
coffee

3-6MG/KG BW. BW__________/2.2_____________ X 3___________=mg Caffeine.

No not consume caffeine 7 days prior to competition.

Growing interest in the impact of caffeine on athletic performance started in the 1970s after studies
from the Human Performance Laboratory at Ball State University suggested, that 200 mg of caffeine
exerted a significant effect on an athletes endurance (Bealer, 288). Results from research were
inconsistent because of the physical condition of subject, dosage of caffeine, energy output, and
endurance factors. There are many variables in any study, but researchers have come to the conclusion
that caffeine does show some effect on the physical and mental aspects of the bodys ability to do work.
Caffeine improves athletic performance. The basic theory is based on three allegations: the ability for
caffeine to act as an ergogenic aid, the ability to reduce the rate of glycogen consumption, and the
capability to reduce the sense of fatigue (Bealer). The ability to act as an ergogenic aid causes an
increase in the ability for endurance exercise by increasing free fatty acid mobilization and delaying the
depletion of glycogen (Bealer). Since, caffeine allows a reduction in the rate of glycogen consumption in
the first fifteen minutes of exercise it allows the body to spare energy for the latter part of the workout,
thus, making the athletes ability to continue longer without exhaustion (Bealer). Finally, caffeine can
lower the rate of our perceived exertion. Researchers asked athletes how hard they were working
during certain exercises and the subjects reported less difficulty when caffeine had been consumed
(Bealer).
More recently, researchers have suggested that caffeine effects human physiology by blocking a
neuromodulator, adenosine, in the brain (Burreson). Adenosine is a molecule that decreases
spontaneous nerve firing and thus slows the release of neurotransmitters (Burreson, 261). When
caffeine occupies adenosine, it causes an increase in heart rate, blood vessels to constrict, and muscles
to easily contract.
Researchers believe that if athletes use/abuse caffeine it is enhancing performance; therefore, it should
be illegal for use. The U.S. Olympic Committee and the NCAA have considered caffeine as a
performance enhancer and at certain amounts caffeine is illegal for athletes.

Caffeine could impair athletic performance. Too much caffeine can cause jitters, irritability, lightheadedness, anxiety, and nervousness (Debendette, 30). In addition to these side effects, caffeine
increases digestive secretions. Too much caffeine can cause diarrhea because it speeds the action of
the lower intestine (Debendette, 33). Caffeine also acts as a diuretic, which would dehydrate the
athlete and impair performance. These side effects could become bothersome during an athletic event.
Researchers have shown caffeine to improve athletic performance through many studies. These claims
have caused a stir in the athletic world and many sport organizations, such as the International Olympic
Committee and the NCAA, which have banned caffeine for athletic use. Caffeine also has many side
effects that could disrupt ones athletic performance. Researchers state that caffeine does have
physiological effects on the body during exercise, especially endurance activities.

Sodium Bicarbonate

Sodium bicarbonate is currently a LEGAL supplement recommended by some, for

athletes participating in high intensity exercise lasting between 1 and 10 minutes
(400m-3000m running). In these events the gradual build up of lactic acid caused
by substantial anaerobic work is believed to inhibit a wide range of physiological
processes through out the muscles. This is thought to be one of the major factors
leading to fatigue in such events which prevents the athlete from maintaining
exercise at the same high intensity for a longer period.
As it is this increase in blood and muscle acidity that impedes our performance,
then theoretically by increasing blood and muscle ph (making it more alkaline) by
ingesting substances such as sodium bicarbonate we may delay this fatigue, thus
having a performance enhancing effect.
A study by Wilkes et al (1983) investigated the effects of sodium bicarbonate on 6
competitive male 800m runners. These runners were placed in three conditions
involved completing a competitive 800m race following either a dose equivalent to
0.3 g of sodium bicarbonate per kg of body weight 2 hours before competition,
ingestion of a placebo or no treatment (control). Findings showed the average
800m performance was 2% faster in the bicarbonate condition than both the
placebo and the control condition. The finding that sodium bicarbonate is a
performance enhancing substance is supported by around 52% of all studies.
However the beneficial effects reported in these studies varied in magnitude from
around 2% to 60%. It would therefore seem that the effects may vary substantially
between individuals and should be tested in training to determine any performance
enhancing effects before trying in a race.

To achieve the possible benefits of sodium bicarbonate consumption the athlete

should ingest around 0.3g of sodium bicarbonate per kg of body weight. For
example a 50 kilogram runner would consume 15 grams of sodium bicarbonate. It
is suspected that a peak effect will occur between 1 and 2 hours with the general
effect lasting up to 3 hours. However please note that sodium bicarbonate has been
known to give quite severe stomach crams along side diarrhea for around half of its
users. Therefore any ergogenic effects may be minimized due to its negative
qualities. Consequentially your use of sodium bicarbonate will probably be
dependant upon how you react to sodium bicarbonate.
Each teaspoon contains .655gm of sodium.
1/8 tsp=.6 gm. 145 pound person would need 4 teaspoon of sodium bicarbonate
(5240mg sodium, 2500mg RDA).

DIRECTIONS ON HOW TO TAKE SODIUM BICARBONATE

An adequate dose would be about 300mg per kg of body weight mixed with around 400ml
of liquid, eg a 90kg bodybuilder would take 27 grams on an empty stomach approximately
30-60 minutes before exercise. The bi-carb can be mixed with water or other beverages.
In a nutshell, the theory behind soda loading is that by neutralising the acid (lactic)
produced by muscle cells during anaerobic exercise, the pH level of the working muscle will
be kept in an optimal range for peak performance longer.
If gastro troubles are experienced, then the bicarb could be taken on future occasions as
such:

3 hours before event 4 grams bicarb soda

2 hrs 40 min before event 4 grams bicarb soda
2 hrs 20 min before event 4 grams bicarb soda
2 hrs before event 4 grams bicarb soda
1 hr 40 min before event 4 grams bicarb soda
1 hr 20 min before event 4 grams bicarb soda
1 hr before event 3 grams bicarb soda

Creatine
ATP (Adenosine Triphosphate) known as the energy currency of the body, is a substance stored
in our muscle cells and is used to provide the body with energy. ATP consists of one molecule of
adenosine bonded to three phosphate molecules. The three phosphates are attached to the
component Adenosine through High-energy bonds. Upon these bonds being broken or split
they release energy which is used as fuel through out the body, generally in the skeletal
muscles which allow movement. There is only a limited amount of this energy in the body
(around 50 grams) therefore it must be constantly recycled. Phosphocreatine is a LEGAL
chemical compound stored in muscle, which assists in the rapid resynthesis of ATP (adenosine
triphosphate). There is only a limited amount of phosphocreatine in the muscles, which lasts for
a few seconds of high intensity exercise. So theoretically if we could increase our muscle levels
of creatine we could increase the duration of our highest level of intensity exercise.
Research has shown that muscle creatine stores can be increased by around 20% when correct
supplementation occurs. Studies have generally suggested that this increase in muscle creatine
levels can be of benefit to power athletes and athletes participating in high intensity interval
training. Although research seems to show creatine can actually impair endurance performance
by leading to unwanted muscle bulk.
A further point in regards to creatine supplementation is that around 25% of the population are
regarded as non responders to creatine supplementation and therefore would gain no benefits
from this often expensive ergogenic aid.
In summary it would seem that creatine may be of benefit to those participating in high
intensity, short duration exercise while hindering endurance performance.
Please also be aware that there is growing speculation as to the legality of many of these
creatine supplements as many have been found to possess banned anabolic agents!!
Therapeutic Dosages
For bodybuilding and exercise enhancement, a typical dosage schedule starts with a "loading dose" of 15
to 30 grams daily (divided into two or three separate doses) for three to four days, followed by two to
five grams daily. Some authorities recommend skipping the loading dose. (By comparison, we typically
get only aboutv one gram of creatine in the daily diet.)

Creatine's ability to enter muscle cells can be increased by combining it with glucose, fructose, or other
simple carbohydrates. In addition, prior use of creatine might enhance the sports benefits of carboloading.

Caffeine may block the effects of creatine.