Combat Strong: Training by Riley Kerr in TrainHeroic

MMA STRENGTH SYSTEMS

Strength & Conditioning

Coach

Riley Kerr

This is a 3 day per week full-body strength program built to increase absolute strength for combat or contact athletes.

This block removes power work, jumps, and throws so you can focus entirely on heavy lifting, controlled tempo, and high force output. The goal is simple: raise your maximum strength ceiling so you can produce more force when it matters. Absolute strength underpins rate of force development, striking power, grappling control, and overall resilience. The stronger you are, the more potential you have to express speed and power in later phases.

Combat Strong uses big lifts, structured progression, and repeatable full-body sessions that deliver measurable strength gains across the 4 week cycle. It fits perfectly into off-season general prep, post-fight strength rebuilds, or any phase where the priority is getting stronger.

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

$30

Get Combat Strong

Increases absolute strength

Heavy lifting builds the maximum force you can produce, which drives improvements in every other physical quality later.

Improves force transfer

Greater strength through major movement patterns improves your ability to control opponents, hold positions, finish takedowns, and transfer force through strikes.

Builds structural robustness

Controlled, high-load training strengthens connective tissue, improves joint stability, and reduces injury risk during harder power or conditioning phases.

Raises your future power ceiling

The stronger your base, the more power you can express when you reintroduce jumps, throws, and high-velocity work.

Features

Access to your coaches

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

Programming 3 days per week

Daily 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 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

Fall to Lunge

1 x 10

Dumbbell Incline Bench Genie External Rotation

2 x 10

Kimura Tricep Extension

2 x 10

Stiff Arm Side Plank Reach

2 x 10

Barbell Bench Press

8, 6, 5

Chin Up

8, 6, 5

Deficit Push Up

3 x 8

Single Arm Dumbbell Row

3 x 8

Eccentric Cable Chop

3 x 5

Barbell Romanian Deadlift

3 x 6

Kneeling Lateral Banded Neck Iso

3 x 0:30

Kettlebell Front Rack Reverse Lunge

3 x 8

Harop Curl

3 x 8

Dip Bar Pike

3 x 10

Tuesday

Week 1 Day 3

Back Roll to Straddle

1 x 10

Crucifix Stretch

1 x 10

Scorpion Stretch

1 x 10

Kettlebell Windmill

1 x 6

Split Squat Calf Raise

2 x 10

Hip Flexor Crunch

2 x 6

Single Leg Hip Thrust

2 x 10

Elevated Trap Bar Deadlift

6, 5, 3

Zercher Squat

8, 6, 5

Feet Elevated Inverted Row

3 x 8

Barbell Thoracic Rotation

3 x 8

Dumbbell Z-Press

3 x 8

Long Lever Copenhagen

3 x 0:20

Zercher Shrug

3 x 8

Dumbbell Lateral Raise

3 x 10

Kettlebell Neck Flexion/ Extension

3 x 8

Thursday

Week 1 Day 5

Back Roll to Straddle

1 x 10

Crucifix Stretch

1 x 10

Scorpion Stretch

1 x 10

45º Side Bend

2 x 10

Kettlebell Hip Flexor Raise

2 x 10

Dumbbell Pullover

2 x 10

Barbell Hip Thrust

8, 6, 5

Barbell Bent Over Row

8, 6, 5

Quarter Turkish Get Up

3 x 5

Landmine Rotation

3 x 10

Half-Kneeling Dumbbell Press

3 x 8

Landmine Rocking Cossack Squat

3 x 10

Seated Dumbbell Curl

3 x 8

Cable Tricep Extension

3 x 10

Seated Dumbbell Calf Raise

3 x 10

Coach

More from MMA STRENGTH SYSTEMS

Riley Kerr

Join The Team

If you’re ready to get stronger the right way, join the team and start Combat Strong today.

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FAQs

Is Combat Strong also suitable for beginners?

Yes. The program advanced but uses full-body strength sessions with clear progressions. As long as you can perform basic lifts safely, you’ll be able to follow the structure and increase strength effectively.

Can I run this during a fight camp?

It’s not ideal for late-camp. Combat Strong is best used in off-season, general prep phases, or early in a camp when strength is a priority. It’s heavy, high-load training designed to build strength, not peak power or conditioning. Check out our other programs or reach out for individualised plans

Can I combine this with conditioning or skills sessions?

Yes. This program was built with fighters in mind. As long as you manage weekly volume and keep conditioning separate from lifting sessions, you can run both safely and effectively.

Will I get jacked?

Yes

The Proof