JP's Combat Sport Strength and Conditioning

The purpose of this program is to improve the power, strength, footwork, and conditioning of boxers, MMA fighters, and for any combat sport. This program is a 2x per week total body strength and conditioning program made to supplement your existing sport specific training. If you already have your fight training but dont have strength and conditioning, this program is perfect for you.  

This program is an 8 week program with 2 different microcycles. Weeks 1, 3, 5 and 7 are all the same and weeks 2, 4, 6, and 8 are all the same. Your goal is to improve all odd weeks to each other and all even weeks to each other. For every exercise, you want to improve technique week to week. Control, bar speed, and range of motion are all important. Once your technique is good, focus on speeding up/moving fast on the concentric (up portion) of every lift where applicable. Besides technique, control, and bar/rep speed, aim to go up in weight whenever possible *while* sticking to the assigned RPE's and *never* at the expense of technique.

For exercises listed as .5 minutes, that means 30 seconds of that exercise = 1 set. You can do 15 seconds one direction and 15 seconds back for the 30 seconds, or alternatively for all exercises with .5 minutes listed, you can do the exercise ~30 yards one direction and 30 yards back for 1 set.

The purpose of this program is to improve the power, strength, footwork, and conditioning of Coach Bek and Coach JP's fighters alongside boxing specific drills, heavy bag work, and sparring.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lateral Step Off

Push Press (Barbell)

Med Ball Punch Throw

Bulgarian Split Squat (Dumbbell)

Bench Press (Barbell)

Lying Leg Raise

Attack Step

Trap Bar Deadlift

Trap Bar Jump

Landmine Punch

Banded Rotations

Face Pull

Push Up

Jump Rope

Bulgarian Split Squat Jumps

Weighted Hyperextension

Lu Raise

Leg Raise (Captains Chair, Weighted)

Indoor Rower

4 Cone Shuffle

Pendulum Step

Zercher Squat (Barbell)

Single Leg Hip Thrust

Copenhagen Plank

400m Sprint

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