Combat Performance: Training by Riley Kerr in TrainHeroic

MMA STRENGTH SYSTEMS

Combat Sports, Jiu Jitsu, Wrestling, Martial Arts, Strength & Conditioning

Coach

Riley Kerr

This two day strength and power program is built to give combat athletes the essentials they need without unnecessary complexity. Each session balances heavy strength work with targeted power exercises so you can build force, speed and athletic efficiency without overloading your weekly schedule.

The structure is simple: both full body sessions with one upper-focused day and one lower-focused day, each combining plyometrics, contrast methods and key compound lifts. Accessories are selected to support joint health, reinforce strong positions and improve the movement qualities that matter most in combat sports.

Whether you’re in a busy training block or just want a reliable foundation you can consistently execute, this program delivers a clear, repeatable system that improves strength, power and overall athletic output in a practical two day format.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get Combat Performance

Efficient strength and power development

Two well-structured sessions target the key qualities fighters need, maximal force and high-velocity output, without adding unnecessary volume to an already busy training week.

Better transfer to combat sports

The blend of plyometrics, contrast work and foundational strength lifts improves how athletes produce and absorb force, directly carrying over to striking, grappling and overall athletic movement.

Reduced risk of overuse injuries

Balanced accessory work reinforces joint stability, posture and movement patterning, helping athletes stay healthier across skills, sparring and conditioning sessions.

Fits easily around fight training

With only two sessions per week, it’s ideal for fighters juggling pads, drilling, sparring and conditioning — delivering real performance gains without clogging the schedule.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

No more sweating over a lifeless PDF. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Back Roll to Straddle

1 x 10

Crucifix Stretch

1 x 10

Scorpion Stretch

1 x 10

Kettlebell Windmill

1 x 8

Single Leg Med Ball Chest Pass

3 x 10

Continuous Box Jump

3 x 8

Kneeling Med Ball Slam

3 x 8

Lateral Hurdle Jump

3 x 4

Barbell Bench Press

6, 5, 3

Plyo Push Up to Plates

3 x 5

Counter Movement Med Ball Shot Put

3 x 3

Barbell Hip Thrust

8, 6, 5

Banded Broad Jump

3 x 3

Barbell Bent Over Row

3 x 6

Quarter Turkish Get Up

3 x 5

Eccentric Cable Chop

3 x 5

Harop Curl

3 x 8

Long Lever Copenhagen

3 x 0:20

Low to High Cable Facepull

3 x 10

Wednesday

Week 1 Day 4

Back Roll to Straddle

1 x 10

Crucifix Stretch

1 x 10

Scorpion Stretch

1 x 10

Kettlebell Windmill

1 x 8

Continuous Hurdle Hop

3 x 10

Lateral Med Ball Depth Drop

3 x 5

Single Leg Med Ball Slam

3 x 5

Kneeling Med Ball Scoop Toss

3 x 10

Elevated Trap Bar Deadlift

5, 3, 2

Dumbbell Pogo Jump

3 x 8

Single Leg Hurdle Jump

3 x 2

Chin Up

3 x 6

Landmine Rotation

3 x 10

Split Stance Rotational Med Ball Slam

3 x 5

Zercher Squat

3 x 6

Deficit Push Up

3 x 8

Stiff Arm Side Plank Reach

3 x 8

Landmine Rocking Cossack Squat

3 x 10

Hip Flexor Crunch

3 x 6

Kettlebell Neck Flexion/ Extension

3 x 8

Coach

More from MMA STRENGTH SYSTEMS

Riley Kerr

Join the team

Start training with a system built to genuinely elevate your performance and translates power that shows up in your striking and grappling.

Get Combat Performance

FAQs

Is this suitable for early stages of a fight camp?

Yes, this would be suitable for early stages of camp

Is this suitable for late stages of a fight camp?

Given the volume and intensity, I would recommend a more specific competition phase program. Reach out to us for more info

Do I need to be strong or experienced to start?

The ideal progression is Combat Strong to build your max force, then Combat Speed to develop velocity, and finally Combat Performance where we blend strength, speed, and contrast power together. That sequence sets you up to hit the program with the right foundation and get the best results.

The Proof