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MMA / Muay Thai / Striking Strength and Conditioning Program


Christopher Judy

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12 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x2
1:22 hrs 1:15 hrs
Run x2
2:02 hrs 1:12 hrs
Strength x2
2:15 hrs 1:15 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
1:22 hrs 1:15 hrs
2:02 hrs 1:12 hrs
2:15 hrs 1:15 hrs
Day Off
—— ——

Training Load By Week

Chris Judy

Phœnix Human Performance

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 cycling, triathlon, running, and obstacle course racing (OCR).

In addition to my regular coaching I offer custom nutrition coaching based on habit changes. If you would like to know more about my nutrition coaching here is my direct link:

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