Program Overview
This program blends evidence-based strength training with high-quality movement prep and fight-specific conditioning. Sessions progress from assessment → technique blocks → targeted conditioning → cooldown & breathwork. Every phase is adjusted to your goals—fat loss, power output, competition prep, or overall performance.
Level
Beginner → Competitive
Beginner → Competitive
Format
1:1 Coaching (45–75 min)
1:1 Coaching (45–75 min)
Focus
Strength • Energy Systems • Mobility
Strength • Energy Systems • Mobility
What You’ll Train
Movement screen & posture reset (breath, ribs, hips)
Strength blocks: hinge, squat, push, pull, carry
Power & speed: medicine-ball throws, jumps, sprint mechanics
Fight conditioning: pad work, bag intervals, assault bike circuits
Grappling base: isometric control, neck & grip strength
Mobility & durability: hips, T-spine, shoulder sequencing
Energy systems: aerobic base → lactic power → repeat sprint ability
Recovery toolkit: cooldown, breathwork, HRV-friendly progressions
Session Flow
Warm-up & mobility → main strength or power block → conditioning finisher (intervals or circuits) → cooldown & breath reset. Training density and intensity are scaled to your weekly load and recovery.
Safety & Gear
Gloves & wraps for pad/bag work; clean trainers; optional shin guards. Hydration required. Strict hygiene and partner-safety protocols. Heart-rate tracking is recommended for conditioning sessions.