TAILORED
FIGHTER PERFORMANCE · SAMPLE

A real training plan.
Not a list of exercises.

This example shows how strength and power work can sit around four weekly MMA sessions. Each member selects their exact class days and marks hard sparring, so S&C protects the practice that makes them a better fighter.

4 skill sessions2 strength sessions1 recovery day
Fighter driving a weighted sled during a strength session
EXAMPLE WEEK

Every movement includes a visual form guide.

This member trains MMA on Monday, Wednesday, Thursday and Saturday, with Thursday marked as hard sparring. Start and finish positions sit beside every prescribed movement.

MONMMA skillsModerate
TUEForce + lowerStrength
WEDPads + drillingSkill
THUSparringHard
FRIUpper + powerStrength
SATTechnical skillsLight
SUNRecoveryEasy
01
TUESDAY · 48 MIN

Force + lower-body strength

Placed away from the hardest sparring day so strength supports skill quality.

PLANNED
1
Countermovement jump: start positionSTARTCountermovement jump: finish positionFINISH

Countermovement jumpStop when jump height drops; every rep stays sharp.

4 × 375 sec
2
Trap-bar deadlift: start positionSTARTTrap-bar deadlift: finish positionFINISH

Trap-bar deadliftFast intent with two clean reps still available.

4 × 3–52 min
3
Rear-foot elevated split squat: start positionSTARTRear-foot elevated split squat: finish positionFINISH

Rear-foot elevated split squatControlled lowering and a stable front foot.

3 × 6 / side90 sec
4
Heavy suitcase carry: position positionPOSITION

Heavy suitcase carryStay tall and resist leaning towards the load.

3 × 25 m / side60 sec
02
FRIDAY · 44 MIN

Upper strength + rotational power

Low-fatigue power and strength work before the lighter weekend skill session.

PLANNED
1
Kettlebell rotational lunge: start positionSTARTKettlebell rotational lunge: finish positionFINISH

Kettlebell rotational lungeRotate under control and reset fully between sides.

4 × 5 / side60 sec
2
Weighted chin-up or pulldown: start positionSTARTWeighted chin-up or pulldown: finish positionFINISH

Weighted chin-up or pulldownKeep ribs stacked and avoid swinging.

4 × 5–890 sec
3
Landmine press: start positionSTARTLandmine press: finish positionFINISH

Landmine pressPress smoothly without twisting through the trunk.

3 × 6–8 / side75 sec
4
Chest-supported row: start positionSTARTChest-supported row: finish positionFINISH

Chest-supported rowPause briefly with the shoulder blades back.

3 × 8–1075 sec
YOUR WEEK WILL BE DIFFERENT

Built around the training you already do.

Select your exact boxing, MMA, Muay Thai or kickboxing days and mark the hard rounds. Tailored then maps strength, food and recovery around your actual fight practice.

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