JP's Combat Sport Strength and Conditioning
For boxers and MMA fighters looking to improve their strength and conditioning. Add this program to your sport specific training to up your fight game.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Toe Walk | 3 | 0.5 min | @7–10 |
| 1B | A-Skip | 3 | 0.5 min | @7–10 |
| 1C | Stationary Triple Hip Switches | 3 | 0.5 min | @7–10 |
| 1D | Two Foot Pogo | 3 | 0.5 min | @7–10 |
| 2 | Lateral Step Off | 5 | 5 reps | @9–10 |
| 3 | Push Press (Barbell) | 3 | 3 reps | @5–7 |
| 4 | Med Ball Punch Throw | 5 | 5 reps | @10 |
| 5 | Bulgarian Split Squat (Dumbbell) | 3 | 5 reps | @7–9 |
| 6 | Bench Press (Barbell) | 1 | AMRAP | @10 |
| 7 | Lying Leg Raise | 1 | AMRAP | @10 |
| 8 | Run | 1 | 20–40 min | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | A-March | 3 | 0.5 min | @7–10 |
| 1B | Hip Switch/Skip Triples | 3 | 0.5 min | @7–10 |
| 1C | Stationary Pogo | 3 | 0.5 min | @7–10 |
| 1D | Rapid High Knees | 3 | 0.5 min | @7–10 |
| 2 | Attack Step | 5 | 0.5 min | @8–10 |
| 3 | Trap Bar Deadlift | 3 | 3 reps | @6–8 |
| 4 | Trap Bar Jump | 4 | 5 reps | @8–10 |
| 5 | Landmine Punch | 5 | 3 reps | @8–10 |
| 6 | Banded Rotations | 5 | 3 reps | @9–10 |
| 7 | Face Pull | 3 | 10–15 reps | @8–9 |
| 8 | Push Up | 1 | AMRAP | @7–9 |
| 9 | Jump Rope | 1 | 15–30 min | @7–9 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, JP's Combat Sport Strength and Conditioning is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
JP's Combat Sport Strength and Conditioning is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
JP's Combat Sport Strength and Conditioning is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
