Program Overview:
This 12-week training program blends barbell strength work with explosive power, core control, and conditioning, designed for the unique demands of mixed martial arts, but suitable for anyone looking to build a solid strength base while also developing strength endurance. Based on the Wendler 5/3/1 system for barbell strength, the program trains 3 days per week and combines strength building with gymnastic and explosive accessory work, and high-output conditioning circuits.
 
Training Schedule:
3 sessions per week, each targeting a major lift and an athletic quality
Main lifts: Deadlift, Back Squat, Front Squat, Power Clean
Accessory focus: Grip, core stability, unilateral leg strength, pushing/pulling
Explosive elements: Med ball slams, broad jumps, jump squats
Conditioning: Rowing, burpees, circuits designed for fight-endurance
 
Who it's for:
MMA athletes or fighters in off-season/prep phase
Strength & conditioning coaches working with combat sport athletes
Anyone looking to combine functional barbell training with high-intensity conditioning
 
What you’ll gain:
Greater overall strength for grappling and striking
Explosive hips and legs for takedowns, scrambles, and transitions
Resilience through focused core work and bodyweight gymnastics
Improved fight-specific endurance and power output under fatigue
 
Sign up now and take your training to the next level.
Train hard. Stay sharp. Be unstoppable.