lifting for martial arts and aesthetis

 This program prioritizes martial arts performance enhancement (power, strength endurance, rotational/core strength, grip) while strategically stimulating hypertrophy for aesthetics, all within 60-90 minute sessions.

Core Principles & Science-Based Rationale:

Minimize Interference: Place the most neurologically demanding (heavy strength/power) sessions furthest from key martial arts sessions (e.g., competition sparring days). Hypertrophy sessions are placed where fatigue is less detrimental to technique.

Power & Rate of Force Development (RFD): Critical for takedowns, explosive escapes, and strikes. Prioritized early in the week/session.

Functional Hypertrophy: Focus on compound lifts with controlled eccentrics and full ranges of motion. Prioritize muscle groups key to aesthetics (back, shoulders, chest, arms, quads, glutes) and function (posterior chain, core).

Strength Endurance & Grip: Integrated via rep schemes, exercise selection (carries, pull-ups), and minimal rest periods on accessory work.

Rotational & Anti-Rotational Core: Essential for generating striking power and resisting forces in grappling. Trained specifically.

Auto-Regulation (RPE): Essential for managing fatigue from variable martial arts intensity. Allows load adjustment based on daily readiness.

Strategic Overlap: Lifting can be done on the same day as martial arts, but sequencing matters (see schedule below).

Weekly Schedule Template:

Monday: Strength/Power Lower + Core (AM) / BJJ (PM) or BJJ (AM) / Lift (PM - allow 6+ hours between)

Tuesday: Upper Body Hypertrophy (AM/PM) / (Optional: Light MMA Drills or Recovery Session PM)

Wednesday: MMA (Full Session)

Thursday: Strength/Power Upper + Core (AM) / BJJ (PM) or BJJ (AM) / Lift (PM - allow 6+ hours between)

Friday: Lower Body Hypertrophy + Grip/Conditioning (AM/PM)

Saturday: BJJ (Rolling Focused)

Sunday: REST (Active recovery like light walk, mobility ok)

Adjustment: If BJJ is only 2x/week, place one session on Tuesday PM (after Upper Hypertrophy AM) and keep Saturday. Avoid heavy lifting the day before your hardest BJJ/MMA session.



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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Trap Bar Deadlift

Single Leg Romanian Deadlift

Cable Crunch

Strength/Power Lower + Core

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Hang Muscle Snatch

Lat Pulldown

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

 Upper Body Hypertrophy

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Barbell)

Leg Curl

Farmer's Walk (Weighted)

Sled Push

Standing Calf Raise

 Lower Body Hypertrophy + Grip

Bench Press (Barbell)

Dip (Weighted)

Pendlay Row

Hanging Leg Raise

Landmine Twist

 Strength/Power Upper + Core

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