The misconception that weightlifting hampers a fighter's performance—causing soreness, bulkiness, stiffness, and reduced speed—has dissuaded many Combat Sport athletes from integrating S&C training. Such concerns often stem from poor volume and load management.
It's crucial to understand that an S&C session need not be excessively taxing to benefit the fighter; excessive fatigue can hinder skill development. While managing volume and intensity during skill sessions may be challenging, careful control of load and intensity in S&C sessions can prevent burnout.
Enter the [FOUR STRENGTH] Program, the inaugural installment of the series. FOUR STRENGTH is a structured program designed to enhance a fighter's strength, complementing a busy practice schedule. Through thoughtfully selected compound strength and accessory exercises, the fighter will establish the athletic foundation necessary to dominate their competition.
A
Dynamic R.A.M.P Warm Up #3 (General & Plyo)
1 x 1
B
TrapBar Deadlift
3 x 7 @ 4
C
Weighted Push-Up
3 x 7 @ 6
D1
Lunge ISO Hold
3 x 10 @ 20
D2
SA DB Chest Supported Row
3 x 7 @ 8
E1
Split Stance Pallof Press
2 x 6 @ 12
E2
DB Z-Press
2 x 7 @ 16
A
Dynamic R.A.M.P Warm Up #3 (General & Plyo)
B
BB Romanian Deadlift
3 x 7 @ 4
C
Pull Ups
3 x 7 @ 4
D1
DB Split Squat
3 x 7 @ 5
D2
Alternating DB Bench Press
3 x 7 @ 8
E1
Hand Supported Single Arm Row
2 x 7 @ 12
E2
Half-Kneeling Horizontal Chop
2 x 7 @ 12
A1
DB/KB Cossack Squat
2 x 7 @ 8
A2
Hand Supported Single Leg RDL (Contralateral)
2 x 7 @ 8
A3
Bent-Knee Inverted Row
3 x 0 @ 10
B1
Goblet Cyclist Squat
2 x 7 @ 8
B2
DB Zottman Curl
2 x 7 @ 10
B3
Copenhagen Plank
2 x 25
This preparation program is made for FIGHTERS looking to improve their STRENGTH outside of fight camp. This serves as an underlying foundational quality needed in which power and speed will be built off of.
Get [FOUR STRENGTH] ProgramAmateur Muay Thai (C Class) Fighter
Verified Athlete"Jason takes a detailed approach considering all aspects from the sport quickly devising a plan to attack both strengths and weaknesses in my fight preparations."
Amateur MMA/Pro Muay Thai Fighter
Verified Athlete"I feel amazing within my rounds and on the mats. My strength and power has gone up within my striking and wrestling. I am glad I started working together with Jason!"
Amateur Muay Thai Fighter
Verified Athlete"Jason took and helped me translate speed, strength, power and conditioning into my striking and clinch game."
Amateur Muay Thai (C Class) Fighter
Verified Athlete"Jason and his program helped me achieve improved physical strength and increase my power output and he did so even whilst I was losing weight to reach my fight weight. Not to mention I was in the best shape I have been in for my fight."