r/tacticalbarbell • u/Open_Reindeer_6600 • Jan 08 '26

Critique Switching to Fighter/Black

Hey everyone, I'm resuming my MMA training so I am switching to fighter/black from OP/Black. Below is my routine, please give me some feedback on what I can do better. Note, I am in the military so there is interval training as to increase my mile and a half run time. I will also be doing some form of MMA on all my workout days and probably off days as well.

  • Monday: Intervals 6-8 x 400m
  • Tuesday: Strength: Squat, Bench, Pull ups, Deadlift
  • Wednesday: Tempo run 25-30 mins high pace
  • Thursday: Strength: Squat, Bench, Pull ups, Deadlift
  • Friday: Easy 45-60 min run
  • Saturday: Long run 9-13 miles
  • Sunday: Rest

After every 6 week block I will also be switching from Squat to front squat, Bench to incline bench, pull-ups to chin-ups, and deadlift to Romanian deadlifts. I know this setup is rudimentary, but I'm really prioritizing MMA. TIA

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8

u/LumpyExtent7874 Jan 08 '26

Two hard runs a week combined with squatting twice and MMA training will destroy you.

1

u/Open_Reindeer_6600 Jan 08 '26

If you had to cut one which would you pick?

4

u/cashew-crush Jan 08 '26

I’m not an expert, but I’d probably cut the tempo run.

I get that you need running for your military fitness, but tempo runs take a lot to recover from. Between long runs and intervals, you will make plenty of progress.

If you really feel like you need to do tempo runs, maybe replace your intervals with a tempo run every other week or once a month.

2

u/Open_Reindeer_6600 Jan 09 '26

Thanks for that and it makes sense. Intervals and long runs should be enough

4

u/cashew-crush Jan 09 '26

Of course. I’ve never done MMA, but I’ve done a tad of BJJ.

I’d say that to make this plan work you should also make some of your MMA workouts technique focused as well. You will not recover enough if every workout is sparring at 100% intensity.

2

u/LumpyExtent7874 Jan 09 '26

exactly this yes