JL Performance Coaching
Fight Ready 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 Ready 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.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
RPE Guide
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
A
Run
1 x 35:00
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
