Fight Project
Combat Sports, Strength & Conditioning, Mobility, Functional FitnessCombat Athletics - Introduction to S&C for MMA, BJJ, Boxing and Muay Thai Athletes
Whether you're a young fighter seeking guidance on building a bulletproof foundation or an experienced athlete looking for structure, this program is the introduction to strength and conditioning for the combat athlete. This is specifically designed for combat athletes who understand that longevity requires more than just showing up to training, providing structured foundational development for ambitious young fighters and clear direction for the seasoned athlete sick of doing random Instagram workouts.
Our evidence-based approach integrates seamlessly with your existing schedule through programming that complements rather than competes with your skills training. The program includes sport-specific strength and conditioning protocols and injury prevention strategies that address the unique vulnerability patterns in combat sports.
Stop wasting time on fluff - whether you're building your foundation or rebuilding resilience, this program provides the starting roadmap for sustained athletic development that keeps you performing and minimises injury risk.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Drop Jumps
2 x 10 @ 7
A2
Lunge Med Ball Rotation
2 x 5
A3
Scapular Push Up - FP
2 x 10 @ 7
B
Bulgarian Split Squats
2 x 6 @ 8
C
Barbell Row - FP
8, 8, 6 @ 8
D
Deep Tier Push Ups
3 x 10 @ 8
E
Cable Hip Abduction
2 x 12 @ 7
F
Cable Face Pulls
2 x 15 @ 7
G
Neck Bridge - Flexion - Rotation Bias
2 x 0:30
H
Plate Rotations
2 x 10 @ 8
A
Assault Bike
6 x 0:30 @ 0:30
B
Rowing
6 x 0:30 @ 0:30
A1
Hinge & Rotate
2 x 10
A2
Scapular Protraction Side Plank Isometric
2 x 0:03
A3
Calf Raise Bridge
2 x 0:30
B
Hang High Pull
3 x 5 @ 7, 8, 9
C
Pull Up - Scapular Cues
10, 8, 6 @ 8
D
Alternating Dumbbell Shoulder Press
3 x 12 @ 7, 8, 9
E1
Calf Raise - FP
2 x 20 @ 7
E2
Cossack Lunge
2 x 10 @ 7
F1
Alternating Lateral-Front Raise
2 x 10 @ 9
F2
Hanging Leg Raise Progressions
2 x 12 @ 8
F3
Neck Bridge - Extension - Rotation Bias
2 x 0:30
A1
Split POGOs - Forward
2 x 20 @ 7
A2
Frogger - Deep Tier Rolling Hops
2 x 20 @ 7
A3
Broad Jump - Double
2 x 5 @ 9
B
Barbell Bench Press - FP
3 x 8 @ 8
C
See-Saw Rows
12, 10, 8 @ 8
D1
Shoulder External Rotation - Eccentric Bias
2 x 6 @ 8
D2
Lunge Cable Rotations
2 x 10 @ 8
E1
Barbell Curl - FP
2 x 12 @ 8, 9
E2
Triceps Extensions - Cable
2 x 12 @ 8, 9
A1
Reaching Thoracic CARS
2 x 5
A2
Lunge Med Ball Tx CARS
2 x 5
B1
Hinging Adductor Stretch
2 x 10
B2
Pigeon Stretch with Reach + Breath
2 x 0:30
C1
90-90 Knee Rolls
2 x 20
C2
Calf Bridge Rocker
2 x 20
Focus entirely on developing your skills whilst your strength and conditioning builds your body in the background, building the platform for consistent high performance.
Get Combat Athletics
Steven Harris
Muay Thai Fighter
Verified Athlete"Fight Project has educated me and supported me from the start. They understand elite performance and guided me towards my goals without compromise"
Barad Masoumi
MMA Fighter
Verified Athlete"Stevie has taught me how to truly move like an athlete. At the same time, it’s made me stronger, more explosive, and far more aware of how my body works. Most importantly, it’s helped me train smarter and stay injury free."
William Hansen
Amateur Boxer
Verified Athlete"Working with the Fight Project team, has made dramatic improvements in my boxing career. Their passion for combat sports, and extensive physiotherapy experience are a winning combination. They've got every aspect covered."
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