TAILORED
FIGHTER PERFORMANCE · SAMPLE

See the week.
Then make it yours.

Explore this example before entering any details. It puts four MMA sessions, two strength sessions and recovery in one week. Your personal programme uses your own class days, hard sparring and available equipment.

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 fictional example uses MMA on Monday, Wednesday, Thursday and Saturday, with Thursday marked as hard sparring. The schedule illustrates the product; it is not a customer result. 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

Countermovement jump: start position
START
Countermovement jump: finish position
FINISH

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

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

4 × 375 sec
2

Trap-bar deadlift

Trap-bar deadlift: start position
START
Trap-bar deadlift: finish position
FINISH

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

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

4 × 3–52 min
3

Rear-foot elevated split squat

Rear-foot elevated split squat: start position
START
Rear-foot elevated split squat: finish position
FINISH

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

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

3 × 6 / side90 sec
4

Heavy suitcase carry

Heavy suitcase carry: position position
POSITION

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

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

Kettlebell rotational lunge: start position
START
Kettlebell rotational lunge: finish position
FINISH

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

Kettlebell rotational lungeRotate under control and reset fully between sides.

4 × 5 / side60 sec
2

Weighted chin-up or pulldown

Weighted chin-up or pulldown: start position
START
Weighted chin-up or pulldown: finish position
FINISH

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

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

4 × 5–890 sec
3

Landmine press

Landmine press: start position
START
Landmine press: finish position
FINISH

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

Landmine pressPress smoothly without twisting through the trunk.

3 × 6–8 / side75 sec
4

Chest-supported row

Chest-supported row: start position
START
Chest-supported row: finish position
FINISH

Start with a controllable load and comfortable range. Stop for pain or loss of control. Exercise data by RepDB.

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.

Start my free fighter plan →

Training, seven-day meals and workout logging included. No card. Marketing is optional.