MMA Transition Circuits With Kinesiological Mix

Aug 27, 2014 | | 618 comments

When I first restarted grappling and Brazilian Jiu jitsu I was worn and torn from years of not training, so when I first got back on the mat guys that I had 40lbs where taking me out lol.  Im the kind of dude that Im not gonna accept defeat for too long!  But my muscles where too tight like for example my hamstrings would cramp up on me and cause all hell on the mat.  I started to do my research and found a miracle named Paul Zaichik MD, and creator of  This man helped my muscles so much it isn’t even funny because I needed it so damn bad!!!  Then after that I created circuits with a nice athletic mix of power training, strength and endurance, kinselogical stretches and grappling transitions.  I start of with the stretches first as my warm ups, now with kinesiological stretches it helps maintain into your muscle memory better than standard stretches, using these techniques will help u so much in the long run.  Next I picked the body part I was training for the day and do a tri-set of the exercises for the muscle group and right after go into transition exercises but instead of a long term focus on one specific I would roll from one transition to the next like I was really grappling, doing this kept my movements strong, athletic, and versatile so if I couldn’t get a submission from one angle I had complete confidence to just transition to make the best judgment for me and go for the kill.  I would switch up the program from week to week example: sometimes I would use the stretches as my continuous circuits and use the transitions in full for warmups.  I hope this program helps u ground and pound all of your life’s opponents.  Good training to all, and to all a good fight!!!



Granby roll
Heavy bag dodge and sway
Bench guard pass
Jump Squats
Heavy bag leg locks
Standing dumbbell curls
Smith Machine Curl and Throw
Hammer curls
Close grips
Hyper extensions
Barbell Press
Lateral Raise
Front Squats
Lep Press
Leg Curls
Frog Squats
Hyper Extensions
Seated Calf raise
Lateral Jumps
Standing Calf raise
Bench Press
Peck deck

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