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Fitness training

Combat Sports

Conditioning

Training designed to develop the strength, power, speed, conditioning, mobility, and work capacity required for combat sports such as boxing, wrestling, MMA, and grappling.

Check iconImprove explosive power

Check iconImprove anaerobic conditioning

Check iconImprove grip and core strength

Check iconImprove repeat-effort capacity

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RECOMMENDED FREQUENCY

3-5 conditioning sessions per week alongside technical practice
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INTENSITY

High
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TYPICAL SESSION/REP RANGE

3-12 reps
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REST BETWEEN SESSIONS/SETS

60-180 seconds

WEEKLY BLUEPRINT

A structured 7-day microcycle optimized for maximum strength adaptation.

Day 1

Strength

  • Squat
  • Bench Press
  • Pull-Ups
  • Romanian Deadlift
  • Farmer Carry

Day 2

Anaerobic Conditioning

  • Assault Bike Intervals
  • Sled Push
  • Burpees
  • Battle Ropes

Day 3

Power

  • Medicine Ball Throws
  • Box Jumps
  • Push Press
  • Kettlebell Swings

Day 4

Recovery

  • Walking
  • Mobility
  • Light Shadow Boxing

Day 5

Strength and Grip

  • Deadlift
  • Bulgarian Split Squat
  • Weighted Pull-Ups
  • Farmer Carry
  • Hanging Leg Raise

Day 6

Aerobic Conditioning

  • 30-45 minutes Zone 2 cardio

Day 7

Rest