Optimized Triphasic Strength Program for Grapplers and MMA Fighters: Low Axia Version

Understanding Triphasic Training for Combat Athletes

Triphasic training, developed by strength coach Cal Dietz, revolutionizes how athletes build power by emphasizing three key muscle contraction types: eccentric (lengthening), isometric (static hold), and concentric (shortening). For grapplers and MMA fighters, a standard high-volume approach can lead to overtraining amid frequent sparring and technique sessions. That's where the low axia variation shines—it reduces overall training stress while maximizing strength gains and transfer to the mats or octagon.

This modified routine spans 6 weeks per block, repeatable for ongoing progress. It's designed for intermediate to advanced athletes handling 3-5 grappling or MMA sessions weekly. Expect improvements in explosive takedowns, guard passes, scrambles, and striking power. Always prioritize recovery with proper nutrition, sleep, and mobility work.

Key Principles of the Low Axia Adaptation

Low Axia Defined: Lower sets, reps, and intensities compared to traditional triphasic programs, allowing synergy with sport-specific training.
Block Structure: Three 2-week phases per 6-week cycle—Eccentric Accumulation, Isometric Transmutation, Concentric Realization.
Frequency: 3 full-body sessions per week (e.g., Monday, Wednesday, Friday), with 48+ hours rest.
Progression: Increase loads 5-10% weekly within phases, deload 20-30% every 6 weeks.
Warm-Up Protocol: 10 min light cardio, dynamic stretches, 2-3 light sets of first exercise.

Integrate this with your MMA schedule: pair lighter days with heavy sparring, avoid on competition weeks.

Phase 1: Eccentric Accumulation (Weeks 1-2)

Focus on controlled lowering phases to build tendon stiffness and hypertrophy. Use 4-6 second eccentrics on key lifts. Reps: 4-6 per set. Tempo: 6010 (6s eccentric, 0 pause, 1s concentric, 0 pause).

Weekly Workout Template

Day 1: Squat/Pull Emphasis

Back Squat (eccentric focus): 4x4-6 @ 75-80% 1RM

Weighted Pull-Ups: 4x4-6 (4s eccentric)

Single-Leg RDL: 3x6/leg

Core: Hanging Leg Raises 3x8-10

Day 2: Press/Push Emphasis

Bench Press (eccentric): 4x4-6 @ 75-80%

Overhead Press: 4x4-6 (4s eccentric)

Weighted Dips: 3x6

Core: Ab Wheel Rollouts 3x8-10

Day 3: Hinge/Explosive Emphasis

Deadlift (eccentric): 4x4 @ 80%

Power Cleans: 4x3-4 @ 70-75% (full recovery)

Box Jumps: 3x5

Core: Plank Holds 3x30-45s

Grappler-Specific Tips: Eccentrics mimic resisting takedowns or opponent pressure in guard. For BJJ/MMA, add 1-2 grip-intensive accessories like towel pull-ups if forearms fatigue.

Phase 2: Isometric Transmutation (Weeks 3-4)

Shift to static holds at sticking points to boost rate of force development (RFD). Hold 2-3 seconds in the hole or mid-range. Reps: 3-5. Tempo: 2120 or 3130.

Weekly Workout Template

Day 1: Squat/Pull

Pause Back Squat (2-3s pause bottom): 4x3-5 @ 80-85%

Isometric Pull-Ups (hold chin above bar): 4x3-5 (3s hold)

Bulgarian Split Squats (iso mid): 3x5/leg

Core: Dragon Flags 3x6-8

Day 2: Press/Push

Pause Bench (2s pause chest): 4x3-5 @ 80-85%

Seated Overhead Press (iso pause): 4x3-5

Ring Dips (iso bottom): 3x5

Core: Side Planks 3x30s/side

Day 3: Hinge/Explosive

Pause Deadlift (2s below knee): 4x3 @ 85%

Hang Power Cleans (catch iso): 4x3 @ 75-80%

Depth Jumps: 3x4

Core: Farmer's Carry 3x40m

MMA Application: Isometrics enhance clinch strength and bridging power—crucial for wrestling up from bottom or defending sprawls. Wrestlers can sub rack pulls for deadlifts.

Phase 3: Concentric Realization (Weeks 5-6)

Explode through full reps for peak power output. Minimize eccentric time. Reps: 2-4. Tempo: X010 (explosive concentric).

Weekly Workout Template

Day 1: Squat/Pull

Speed Back Squat: 5x2-4 @ 85-90%

Explosive Pull-Ups: 5x2-4

Pistol Squats: 3x4/leg

Core: Medicine Ball Slams 3x10

Day 2: Press/Push

Speed Bench: 5x2-4 @ 85-90%

Push Press: 5x2-4

Clap Push-Ups: 3x6

Core: Russian Twists 3x12/side

Day 3: Hinge/Explosive

Speed Deadlift: 5x2 @ 90%

Power Cleans: 5x2-3 @ 85%

Broad Jumps: 3x5

Core: Pallof Press 3x10/side

Fighter Notes: This phase sharpens striking and scrambling speed. Muay Thai or kickboxers: emphasize plyos for knee power. Test maxes post-phase for PRs.

Programming Variations and Progressions

Beginner Mod: Drop to 3x sets, 70% loads.
Advanced: Add contrast sets (heavy + plyo superset).
Sport Integration:

| Sport | Adjustments | |-------|-------------| | BJJ | More pulling volume, less squatting | | Wrestling | Extra hinges, grip work | | MMA | Rotate emphases bi-weekly | | Boxing | Upper body focus, sub jumps for med ball throws |

Deload Week 7: 50% volume/loads, technique focus.
Nutrition Tie-In: Aim 1.8-2.2g protein/kg bodyweight; carbs cycle high on training days.

Common Mistakes and Recovery Strategies

Mistake 1: Rushing eccentrics—slow is key for gains.
Mistake 2: Ignoring form under fatigue—film sets.
Recovery: 8+ hours sleep, foam roll daily, contrast showers. Monitor HRV or subjective fatigue.

For gear, reliable lifting belts, chalk, and wrist wraps from Apollo MMA ensure safe heavy sessions. Pair with rash guards for no-gi grappling sweat management.

Why This Works for Grapplers and MMA

Traditional linear programs stall; triphasic undulates stresses for supercompensation. Low axia fits chaotic fight camps—build strength without burnout. Fighters report 10-20% squat/bench jumps, translating to dominant positions and finishes.

Cycle 2-3 blocks pre-camp, then maintain. Consult a coach for personalization. Gear up at Apollo MMA for durable gloves, shin guards, and apparel to complement your training.

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