Six Week Simple Strength Program for MMA Fighters

I am a big fan of simple. It’s taken me over 10 years to figure out that the most effective strength training programs are the often the least complex. Either I am a slow learner, I am stubborn, or I am just not the brightest bulb on the tree, but I’ve finally figured out that simple equals effective.

 Things should be made as simple as possible, but not any simpler.

– Albert Einstein

Over the past few years, I have tried several different programs, some good, some great and others just a bit silly. As I look back to see what “worked” it was always the simple, linear programs that did the trick.

I have a pretty busy schedule these days and I’m lucky if I get three solid training sessions in a week. When creating a strength training program for myself, my goal was to create a strength training program that was simple and effective. Once I dove in, I realized that this program is pretty much a stripped down version of how I train my fighters.

Do you want simple and effective?

Here is a six-week strength training program that will get you headed in the right direction!

 

Day 1

• Deadlift
• DB press
• Fighter pull-up

Day 2

• Barbell bridge
• Split squat
• Fighter pull-up

Day 3

• Back squat
• KB floor press
• Fighter pull-up

Day 4

• Fighter pull-up

Pretty complex, huh?

One thing you will notice in this strength training program is that I suggest training pull-ups every day. I honestly believe that pull-ups are the best upper body strength training exercise on the planet. My favorite pull-up program is the fighter pull-up program, HANDS DOWN! I have seen this program work hundreds of times. If it isn’t broke, don’t fix it!

Another way to use the fighter pull-up program is to make it last a bit longer than 30 days and coordinate it into this six-week strength training program. You will basically add in a fourth day of strength training, consisting of pull-ups only. This is done on a fourth day or whenever it fits into your schedule. Just be sure to finish the whole program in six weeks!

So what set and rep scheme should we use? I thought you’d never ask…

Day 1

Deadlift
Shoot for 3-5% percent jumps per week. It’s only a 6 week cycle so advanced lifters should be able to handle 5% jumps.

Week #1 3×5
Week #2 3×5
Week #3 3×3
Week #4 3×3
Week #5 2×2
Week #6 2×2

DB press
Go as heavy as possible with clean technique, but never miss reps. If you can jump 20-25lbs during the 6 weeks, you are doing excellent.

Week #1 5×5
Week #2 5×5
Week #3 5×5
Week #4 3×3
Week #5 3×3
Week #6 3×3

Fighter Pull-up program
Use numbers from initial test.

Day 2

Barbell bridge
Shoot for 3-5% percent jumps per week. It’s only a 6 week cycle so advanced lifters should be able to handle 5% jumps.

Week #1 4×8
Week #2 4×8
Week #3 4×8
Week #4 4×5
Week #5 4×5
Week #6 4×5

Split squat
Go as heavy as possible with clean technique, never miss reps. If you can jump 20-25lbs during the 6 weeks, you are doing excellent.

Week #1 4×8
Week #2 4×8
Week #3 4×8
Week #4 4×5
Week #5 4×5
Week #6 4×5

Fighter Pull-up program
Use numbers from initial test.

Day 3

Back squat
Shoot for 3-5% percent jumps per week. It’s only a 6 week cycle so advanced lifters should be able to handle 5% jumps.

Week #1 5×5
Week #2 5×5
Week #3 5×5
Week #4 3×3
Week #5 3×3
Week #6 3×3

KB Floor press
Go as heavy as possible with clean technique. If you can jump two KB sizes (in 4k increments) during the 6 weeks, you are doing great!

Week #1 4×6
Week #2 4×6
Week #3 4×6
Week #4 4×4
Week #5 4×4
Week #6 4×4

Fighter Pull-up program
Use numbers from initial test.

Day 4

Fighter Pull-up program
Use numbers from initial test.

As you can see, its pretty simple and yes, it works! Make sure your technique is solid and never miss reps.

A perfect complement to this simple strength training program is my ebook, DIRECTUS, a six-week conditioning program for fighters.

Good luck and stay strong!