MMA / Muay Thai / Striking Strength and Conditioning Program

Author

Christopher Judy

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 2 Custom, 2 Run, 2 Day Off

Longest Workout

1:15 hrs

Plan Specs

fitness advanced strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

This plan is designed for the MMA / Muay Thai / Striking fighter looking to build a better energy system response, and create more power. This is an advanced program that requires good knowledge of gym movements and form. This program is meant to supplement the technique and sparring training already being done and will require a good understanding of when to take breaks and (at times) to totally back off on their own.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:54
Training Load By Week
Average Weekly Training Hours: 05:54
Average Weekly Breakdown

Chris Judy

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, distance running, military training and general strength and conditioning.

Back to Plan Details

Sample Day 1

1:15:00
Density Strength

Correctives / Mobility:
pigeon
hip flexor stretch
child's pose
10 T-spine open books (ea)

Warm: 3 rds:  

10 squats, 
10 KB swings (35), 
10 pushups, 
toe touch

Plyometrics:
3 rds: 
10 box drops (16-20")

6 rds: 
5 single arm KB swings (ea) 
(90 s)

6 rds: 
5 DB floor presses, 
5 DB bent over rows
(120 s)

6 rds: 
5 weighted lunges (ea), 
3 staggered leg box jump (ea)
(120 s)

6 rds*:
10 single arm cable punches (ea)**
10 Pallof presses (ea)
10 scapular presses

Sample Day 2

1:15:00
Work Capacity

Warm: 
2 rounds:
10 t-spine rotations (ea)
child's pose
hip flexor
pigeon

1 mile run (easy)


Warm: 3 rds:
10 pushups, 
10 situps, 
10 squats
pec/lat

1) 
12-11-10-9-8-7-6-5-4-3-2-1
ball slams (25/15)
ball jump squats (25/15)

-rest-

2) 
5 RFT
10 slasher to halos (26/18)
5 box jumps (24/20)
5 clapping pushups

-rest-

3) 
5 pistols (L)
5 DB cleans (35)*
5 pistols (R)
10 DB cleans (35)
5 pistols (L)
15 DB cleans (35)
5 pistols (R)
20 DB cleans (35)


4 rounds (not for time, just complete)
10 weighted situps
1:00 plank
100' suitcase carry (ea)
10 RDLs

foam roll

Sample Day 2

0:20:00
Easy Row

Easy Row

Sample Day 2

0:15:00
Shower Recovery

Repeat 3 times:
2 min hot shower (as hot as you can stand)
2 min cold shower (as cold as you can stand)
1 min recovery (comfortable water)

Sample Day 3

1:05:00
63.3TSS
Tempo Repeats (builder)

Use any mode you'd like, running, bike, rower, swimming, etc.

Sample Day 4

0:45:00
30TSS
LSD (Builder)

Super easy, active recovery

Sample Day 5

1:15:00
Strength

Correctives / Mobility:
child's pose
hip flexor stretch
butterfly
10 T-spine open books (ea)

Warm: 3 rds:  
10 back squats (75/55), 

10 crunches, 
10 dips, 
wall squat

Plyometrics:
3 rds: 
10 box drops (16-20")


6 rds: 
3 back squats (85-90% 1 RM)
(90 s)

6 rds: 
5 KB clean + presses (ea) (heavy)
2 box jumps
(120 s)

6 rds: 
5 alt DB strict presses (ea) (heavy), 
5 back flies
(120 s)

6 rds*:
10 single arm cable rows + rotation (ea)
:45 Pallof hold (ea)
10 scapular presses

MMA / Muay Thai / Striking Strength and Conditioning Program

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