JL Performance Coaching

Coach
James Langford

Fight Camp Conditioning is a 12-week strength and conditioning program designed for MMA fighters both amateur and professional who want to maximise their physicality whether they plan on stepping in to the cage or just want to dominate more in training.

Fight Camp Conditioning uses tried and tested methodologies that are backed by scientific research to ensure you are not spinning your wheels in the gym and you are getting guaranteed results.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellsDumbbellsMedicine Balls
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Cycle 1: Coaches Notes

A

RPE Guide

Monday
Strength A - Work Capacity (Base Week)

A1

Bird Dog

2 x 4

A2

Dead Bug

2 x 6

B1

Push Up To Down Dog

2 x 6

B2

Reverse Lunges

2 x 6

C

Repeated Squat Jump

2 x 15

D1

Barbell Hip Thrust

4 x 6 @ 7

D2

Deficit Push Ups

4 x 8 @ 6

D3

Plate Deadbug

4 x 8 @ 4

E1

Split Squat

3 x 6 @ 6

E2

Chin-Up

3 x 8 @ 6

E3

Plate Pinch Grip Hold

3 x 0:30 @ 6

F1

Copenhagen Hold

2 x 20

F2

Neck Bridge Isometric Hold

2 x 20

Wednesday
Conditioning - Cardiac Output (Base Week)

A

Run

1 x 35:00

Friday
Strength B - Work Capacity (Base Week)

A1

Bird Dog

2 x 4

A2

Dead Bug

2 x 6

B1

Squat and Press

2 x 6

B2

Shoulder Taps

2 x 6

C

Repeated Lateral Ankle Hop

2 x 15

D1

Zercher Squat

4 x 6 @ 7

D2

Split Kneeling Dumbbell Shoulder Press

4 x 8 @ 6

D3

Single Arm DB Sit Up

4 x 8 @ 4

E1

1-Arm DB Row

3 x 6 @ 6

E2

90 Degree Single Leg Glute Bridge

3 x 12

E3

Banded Neck Reverse Curl

3 x 15 @ 4

F1

Long Lever Bridge Isometric Hold

2 x 20

F2

Push Up Iso Hold

2 x 20

Coach
coach-avatar James Langford

Fight Camp Conditioning