Fight Camp Blueprint | Building Peak MMA Performance

JL Performance Coaching

Combat Sports

Coach

James Langford

The Fight Camp Blueprint for MMA is a complete, ready-to-use training system designed to prepare mixed martial artists for the unique demands of the cage — explosive striking, relentless grappling, and the conditioning to go the full distance.

No more guessing, no more overtraining. This plan balances strength, conditioning, and recovery so you peak on fight night instead of burning out in the gym.

Built from over 8 years of experience coaching combat athletes to World Championships, Europeans Champships, UFC fight weeks, and more, this blueprint gives you the exact structure used at the highest level.

$199

Get Fight Camp Blueprint | Building Peak MMA Performance

Stay on track, every session.

Your program is delivered directly through the TrainHeroic app, giving you a clear session-by-session plan. You’ll know exactly what to do, when to do it, and be able to track your progress just like a pro — no guesswork, no wasted sessions.

Train smarter, avoid burnout

With the integrated training load tracker, you can log every part of your fight camp — MMA, sparring, conditioning, and strength work. This gives you a complete picture of your workload so you’ll know when to push hard and when to recover, ensuring you peak on fight night instead of overtraining.

Step by step support

Alongside the program, you’ll get access to a video course that walks you through each week of camp. You’ll understand exactly why you’re training a certain way, how to get the most from every phase, and what to focus on each week — making sure you arrive sharp, confident, and fight-ready.

Adapt to any camp length

Although the program is designed as a 12-week fight camp, it can easily be adapted to 16, 14, 10, 8, 6, or even 4 weeks — so no matter how much notice you get, you’ll have a structured plan that gets you fight-ready.

Base, build, bank

This program follows the base, build, bank protocol having clear deload weeks (base), weeks where the intensity builds (build) and finally adaptation weeks allowing your body time to adapt to the stimulus (bank).

Features

Programming 4 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

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell. // Dumbbell. // Kettlebell. // Cable Stack. // Medicine Ball.

Recommended

Resistance Bands.

Sample Week

Week 1 of 12-week program

Sunday

Cycle 1: Coaches Notes

RPE Guide

Monday

Strength A - Work Capacity (Base Week)

Bird Dog

2 x 4

Dead Bug

2 x 6

Push Up To Down Dog

2 x 6

Plate Reverse Lunge & Twist

2 x 6

Repeated Squat Jump

2 x 15

Barbell Hip Thrust

3 x 6 @ 7

Deficit Push Ups

3 x 8 @ 6

Plate Deadbug

3 x 8 @ 4

Split Squat

2 x 6 @ 6

Chin-Up

2 x 8 @ 6

Plate Pinch Grip Hold

2 x 0:30 @ 6

Copenhagen Hold

2 x 20

Neck Bridge Isometric Hold

2 x 20

Wednesday

Conditioning - Alactic Power

Assault Bike

1 x 10:00

Assault Bike

8 x 0:08

Friday

Strength B - Work Capacity (Base Week)

Bird Dog

2 x 4

Dead Bug

2 x 6

Squat and Press

2 x 6

Downdog Toe Taps

2 x 6

Repeated Lateral Ankle Hop

2 x 15

Zercher Squat

3 x 6 @ 7

Split Kneeling Dumbbell Shoulder Press

3 x 8 @ 6

Single Arm DB Sit Up

3 x 8 @ 4

1-Arm DB Row

2 x 6 @ 6

90 Degree Single Leg Glute Bridge

2 x 12

Banded Neck Reverse Curl

2 x 15 @ 4

Long Lever Bridge Isometric Hold

2 x 20

Push Up Iso Hold

2 x 20

Saturday

Conditioning - Cardiac Output (Base Week)

Run

1 x 35:00

Coach

More from JL Performance Coaching

James Langford

Over 8 years experience working with Olympians, World Champions and more....

Peak when it matters most!

Anyone can train hard. The difference is showing up on fight night at your absolute best. This blueprint makes sure you do.

Get Fight Camp Blueprint | Building Peak MMA Performance

FAQs

What if my fight camp is not 12 weeks long?

No problem — the blueprint is designed to be adaptable. You’ll get clear instructions on how to run it for 16, 14, 10, 8, 6, or even 4 weeks. Whether you’ve got months to prepare or short notice, you’ll still have a structured plan to get you fight-ready.

I already train multiple times a day will this be too much load?

The program is designed specifically for MMA fighters. It works with your training, not against it. You’ll also get a Training Load Tracker so you can log your sparring, grappling, striking, and conditioning. This makes it easy to see when you need extra recovery so you never risk burning out.

Is this program suitable for amateur fighters, or just pros?

It’s built for both. The principles are the same at every level, peak on fight night without overtraining. If you’re an amateur, it gives you the structure you’d get from a professional S&C coach. If you’re a pro, it’s a proven framework to make sure every camp sets you up for your best performance.

How is this different from just downloading a workout plan online?

Most online plans aren’t built for fighters — they’re either generic fitness workouts or bodybuilding splits. This blueprint is fight-specific, tested in real camps with world-class MMA athletes. It’s not just workouts — it’s a structured fight camp system.

How do I access the training load tracker and other resources?

After you have signed up you will be sent an email with a link to access the supporting resources. This includes the training load tracker alongside videos of how to maximise each training week, how to be confident you are using enough load, adapting the program for different length camps and more..

The Proof