Combat Speed: Training by Riley Kerr in TrainHeroic

MMA STRENGTH SYSTEMS

Combat Sports, Strength & Conditioning

Coach

Riley Kerr

Combat Speed is a two day per week, four week program built to sharpen how fast you actually move. It blends plyometrics, explosive lifts, and contrast-style power work to improve how quickly you can create and transfer force. The whole setup is designed to boost strike velocity, reactive speed, and overall athletic pop without adding unnecessary fatigue on top of your fight training.

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

$30

Get Combat Speed

Features

Programming 2 days per week

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

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

Kettlebell Windmill

1 x 10

Dumbbell Incline Bench Genie External Rotation

1 x 10

Kimura Tricep Extension

1 x 10

Hip Flexor Crunch

1 x 10

Split Squat Calf Raise

1 x 10

Fall to Lunge

1 x 5

Low + High Pogo Jump

2 x 10

Single Leg Hurdle Jump

2 x 4

Kneeling Med Ball Chest Pass

2 x 10

Kneeling Med Ball Scoop Toss

2 x 10

Kneeling Med Ball Slam

2 x 10

Split Stance Trap Bar Pull

5, 3, 2

Band Resisted Kettlebell Swing

3 x 5

Seated Broad Jump to Box

3 x 2

Band Resisted Barbell Bench Press

5, 3, 2

Continuous Plyometric Push Up to Plates

3 x 6

Split Stance Rotational Med Ball Slam

3 x 3

Zercher Cossack Squat

3 x 10

Dumbbell Z-Press

3 x 10

Kneeling Lateral Banded Neck Iso

3 x 0:20

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 10

Dumbbell Incline Bench Genie External Rotation

1 x 10

Kimura Tricep Extension

1 x 10

Hip Flexor Crunch

1 x 10

Split Squat Calf Raise

1 x 10

Fall to Lunge

1 x 5

Single Leg Med Ball Chest Pass

2 x 10

Single Leg Med Ball Slam

2 x 10

Continuous Box Jump

2 x 10

Lateral Hurdle Jump

2 x 4

Trap Bar CMJ

3 x 3

Continuous Hurdle Jump

3 x 3

Split Stance Step Through Chest Pass

3 x 2

Inverted Row With Grip Switch

3 x 8

Landmine Rotation

3 x 8

Boxers Skip Scoop Toss

3 x 4

Chin Up

3 x 8

Single Leg Hip Thrust

3 x 8

Kneeling Lateral Banded Neck Iso

3 x 0:20

Coach

More from MMA STRENGTH SYSTEMS

Riley Kerr

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FAQs

Can I run this alongside my MMA or striking sessions?

Yes. All of our programs are built to complement your skills workload without frying you. The sessions are short, focused, and designed to fit into a combat athlete’s week.

Do I need to be strong or experienced to start?

No. The exercises are simple, the loading is clear, and everything scales. If you are not confident in the gym, I would recommend completing the Combat Strong program first

What results should I expect after four weeks?

Improved force production, faster strike speed, better power transfer, and a clearer training structure you can actually stick to.

The Proof