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CDC - MMA FIGHT CAMP PHASE 1 (12-9 WEEKS)

Coach Dusseault Conditioning

Coach
Coach Kenny Dusseault

This program is designed to build your strength & aerobic base EARLY in your fight preparation. Building this early gives you more power output potential and helps you better recover as you move into the last 6-8 weeks of camp when your skills training starts ramping up!

As you move through this program you will continue to focus on your mobility work to make sure that as your strength improves, your joints are healthy, moving well and able to take the increase in training volume that is coming your way soon after!

This program is for you if you feel like your conditioning is failing you in your past fights / sparring. If you feel like you fatigue easily,

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Build your aerobic base
Gone are the days of the two hour runs. Aerobic training for combat sports NEEDS to be designed to actually compliment the combat sport you are training for! Build your aerobic base the RIGHT way... and never gas out in your fights again!
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Build strength specific to MMA
Strength and Conditioning does NOT mean bodybuilding. We are here to build strength through proper movement patterns that will better translate to the dynamic needs of the sport of MMA. That is why every exercise has coach instructions, there is focus on tempo, load AND technique to ENSURE that you are doing things the RIGHT way, not just pushing weight with no results!
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Be READY For Your Fight
So often athletes train so hard and do SO much skill work, leaving NO stone unturned... only to get tired and gas out in their fights. Why? They were so focused on having their skills up to par that they forgot to make sure their gas tank was up to par. Unfortunately... a questionable gas tank does NOT do well in the high pressure environment of an MMA fight
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Train Smart & Reduce Injury Risk
The focus of a proper strength and conditioning program is to help athletes PERFORM in their sport. This means that the goal is not to just beat you into the ground with a brutal workout... The goal is to IMPROVE the physical qualities YOU need in order to better perform, specifically in the sport of MMA.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
*Strength & Conditioning For MMA *Active Recovery
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Exercise Video Guidance
Examples with EVERY exercise to ensure you are training properly!
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Delivered through TrainHeroic
All delivered TO YOUR PHONE! No need for mindless PDF's. This is as close as you can get to having a coach right there with you!
Equipment
Recommended
Regular gym! Don't have a piece of equipment? Send me a message
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

A

Bike Sprint

1 x 3:00

Prep

B

MMA Mobility Flow B

This mobility warm up is designed to help MMA fighters loosen up commonly tight areas before getting into training for the day - Opening up your shoulders, hips and rotational ability help make sure we are working through any bumps and bruises and letting the WHOLE body work, not allowing for any compensation to occur. . REPEAT ALL EXERCISES FOR ONE SET OF 10-12 REPS Keep your body healthy - Be better prepared when you fight! Wide Grip Hanging Shoulder Rolls Kneeling Bench Stretch Split Stance T-Spine Opener Deep Prayer Squat 90/90 Forward Bend

C1

Lateral Hop & Hold

3 x 6

C2

High Kneeling Medball Heave

3 x 8

D1

Dumbbell Front Squat

3 x 8

D2

1/2 Kneeling Paloff Holds

3 x 0:30

E

Military Press

3 x 8

Conditioning

F

Work Capacity Session A

20 Kettlebell Swings Single Arm Dumbbell Carry for distance. 20-30 seconds. . We are going for continuous effort here with no rest. Try to go for 10 rounds of continuous high intensity work between the two exercises.

Conditioning

G

Back Prehab Mobility Routine

This back prehab mobility routine is a few extra exercises to throw into your session when you have had some back issues. Work on feeling your glutes, hamstrings and hip flexors to make sure that you are better supporting the back through ALL of the muscles in the surrounding areas . If ANYTHING is giving you sharp pain while you go through it... STOP! . Repeat all exercises x 10-12 reps . Lying Knee Hugs World's Greatest Stretch 90 / 90 Forward Bend Glute Bridges

Tuesday
Week 1 Day 3

A

Bike Sprint

1 x 3:00

Prep

B

MMA Mobility Flow B

This mobility warm up is designed to help MMA fighters loosen up commonly tight areas before getting into training for the day - Opening up your shoulders, hips and rotational ability help make sure we are working through any bumps and bruises and letting the WHOLE body work, not allowing for any compensation to occur. . REPEAT ALL EXERCISES FOR ONE SET OF 10-12 REPS . Keep your body healthy - Be better prepared when you fight! Wide Grip Hanging Shoulder Rolls Kneeling Bench Stretch Split Stance T-Spine Opener Deep Prayer Squat 90/90 Forward Bend

C

Single Leg Hop - Vertical Jump

3 x 2

D

Depth Jump.

4 x 2

E1

3 Plane Lunge

3 x 6

E2

Dead Bugs

3 x 12

F

Single Arm DB Bench

3 x 8

G

Barbell Bent Over Row

3 x 8

Conditioning

H

Bike Aerobic Interval Session

2 min hard 1 min easy Repeat x 4 rounds Goal is to maintain high STEADY pace. This is not a sprint. It is about consistent output. If you are feeling fatigued, slow your pace down but maintain throughout 2 mins. During 1 min easy, focus on your breathing. 3 seconds in 3 seconds out through the nose.

Thursday
Week 1 Day 5

A

Bike Sprint

1 x 3:00

Prep

B

MMA Mobility Flow B

This mobility warm up is designed to help MMA fighters loosen up commonly tight areas before getting into training for the day - Opening up your shoulders, hips and rotational ability help make sure we are working through any bumps and bruises and letting the WHOLE body work, not allowing for any compensation to occur. Keep your body healthy - Be better prepared when you fight! Wide Grip Hanging Shoulder Rolls Kneeling Bench Stretch Split Stance T-Spine Opener Deep Prayer Squat 90/90 Forward Bend

C

Banded Lateral Walks

2 x 15

D

Lateral Hurdle - Box Jump

3 x 2

E1

Lateral Step Up With Plate Hold

3 x 8

E2

Kneeling Paloff Press

3 x 15

F

Single Arm Renegade Row

3 x 8

Conditioning

G

Aerobic Interval Session

2 mins work 1 min rest (Active rest, so keep light movement) 2 mins work (move between these four exercises in 30 second intervals) Battle Ropes Kettlebell Swing Push-Ups Squat Jumps The goal of this circuit is to be working at a steady, high pace throughout the entire two minutes of work, not working at a full out sprint. Be mindful of that as you start . Repeat x 3 - 5 Rounds

Friday
Full Active Recovery Session (Mobility, Hand Eye Work)

Active Recovery / Mobility Flow 1

A

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! . Repeat all exercises for 10-15 reps Make sure to keep control over all of your movements. The goal is not to rush through these exercises, but to really feel the stretch and challenge your range of motion 2-1-2 tempo through all movements - Pause at the end of your range of motion Focus on breathing through every exercise as well. Slow, controlled breaths as you move through every exercise 1.Lunging Teeter Totter Stretch - (Forward hits hip flexor, back hits hamstring) 2.World's Greatest Stretch - 3.Deep Squat Drop Ins 4.Standing Hip Hinges 5.Thoracic Spine Rotations 6.Shoulder Pendulum

Skill/Tech

B

Hand Eye Challenge

REMEMBER - All key coaching points are in the videos for every exercise! Check those out to make sure that you are getting the most out of every movement as you do them! As you move through these exercises, it is natural to start feeling frustrated if you aren't getting them right away. Breathe. They are not easy. . Working on your hand eye coordination on a recovery day is perfect as you are getting some really good mental capacity training in without putting your body through any high level of impact. . Put a clock on for every exercise and mark down the amount of time you can go without dropping a ball. The goal is to continue to build on this number as you go. . Pick 3 exercises and work for a total of 10-15 minutes rotating between the three exercises. . Juggling Single Hand Juggling Underhand Double Throw & Catch Overhand Double Throw & Catch Over Under Double Throw & Catch Off-Pace Double Throw & Catch (overhand / Underhand) Vertical / Horizontal Throws

C

Choice Cardio

1 x 20:00

Coach
coach-avatar Coach Kenny Dusseault

Coach Dusseault specializes in helping combat athletes optimize their training. He has worked with combat athletes in five countries around the world. His goal is to impact as many athletes as possible in his career by helping them see how to train SMARTER, and gain BETTER results specific to their sport.

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Training SMARTER Means You Win More FIGHTS!

Gone are the days of having to simply "grind harder BRO!" We have a deeper understanding of how to train smarter and how to PROPERLY develop strength, speed, power and conditioning to help YOU step into the cage at your BEST when it matters most!

Get CDC - MMA FIGHT CAMP PHASE 1 (12-9 WEEKS)
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FAQs
Who is this program for?
This program is for you if you are looking for what you can do to take your game to the next level! This is training with a PURPOSE. Our goal is simple. We want EVERY athlete that uses our methods to step into the cage as the best version of themselves EVERY SINGLE TIME!
The Proof
verified-athlete-avatar Tim 'Shady' Smith

Ex Canadian Lightweight MMA Champion

Verified Athlete

"Longtime Canadian Lightweight MMA Champion hired Coach Dusseault after a nearly 5 year layoff and coming back to 3 losses in a row. Working with Coach Dusseault on his team he was able to return to prime form, back at his original weight class and get his first win in 9 years."

verified-athlete-avatar John Moore

1-0 Professional MMA Fighter

Verified Athlete

"John Moore is 2-0 (1 amateur & 1 pro fight) in his first year with Coach Dusseault Conditioning. By focusing on his structural imbalances and building FUNCTIONAL strength & energy system specific conditioning for the sport, John is doing better than ever and ready to tackle a pro career!"

verified-athlete-avatar 'Big' Mac Laursen

2-1 Pro MMA fighter

Verified Athlete

"Mac has been working with Coach Dusseault Conditioning for years. Including his Muay Thai career where he captured a National Championship, he is 9-2 while working with our company. Giving him confidence in his gas tank, his strength and his power has allowed him to start his pro career off strong!"

CDC - MMA FIGHT CAMP PHASE 1 (12-9 WEEKS)