Performance Purpose - Strength & Conditioning

Combat Sports, Strength & Conditioning, Martial Arts
Coach
Jason Lau

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.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Shaped by a coach immersed in sport
Crafted by a coach well-versed in the sport's culture, skills, and active participation. Identifying key exercises for optimal athletic development, showcased during skill sessions and carry over into fight camp.
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Become Stronger
Combat sport athletes undergo multiple skill sessions weekly, taxing the body. Adding extensive weight lifting circuits outside practice may not be ideal, risking overtraining and fatigue. Careful management of intensity and fatigue in Strength & Conditioning sessions allows for effective stimulation of strength gains without hindering skill sessions.
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Become Resiliant.
Combat sports strain the body, but this program strengthens vulnerable areas, allowing more frequent training without setbacks. Targeting specific muscle groups reduces injury risk, ensuring your body copes with regular combat training, fostering consistency and performance while minimizing setbacks.
Features
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Join the Team Chat
A group chat where discussions, questions or concerns regarding your training can be answered or just to share your progress.
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Programming 3 days per week
2-3 Strength and Robustness focused training days with FOUR main strength exercises aimed to increase MAXIMAL force production.
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Exercise Video Guidance
Voice-over instructional videos to guide your practice making technical execution easy
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Skills practice comes FIRST.
There will be additional instructions on how to manage your S&C sessions alongside your skills practice.
Equipment
Recommended
Required:Barbell // Dumbbell // Cable Machine or Resistance Band // Bench // Pull-Up Bar // Weighted PlatesRecommended:Trap/HexBar // Weighted Dip Belt/Weighted Vest // Lifting Straps
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Sample Week
Week 1 of 4-week program
Sunday
[FOUR STRENGTH] Week 1 Day 1

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

Wednesday
[FOUR STRENGTH] Week 1 Day 2

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

Friday
[FOUR STRENGTH] (OPTIONAL Robustness) Week 1 Day 3

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

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Become a Stronger Fighter

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] Program
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FAQs
What if I do not have access to Trap/Hexbar for TrapBar Deadlifts?
Alternatively, if you do not have access to a Trap/Hexbar, replace the deadlifts with either Barbell Front Squats (given that you can get into the proper front rack position) or Barbell Clean Deadlifts (similar to a Conventional Deadlift but with more knee bend and higher chest position).
What if I do not know the One Rep Max (1RM) of my strength lifts?
There will be exercise instructions to calculate your Estimated 1RM based off of known upper/lower body 1RM lifts. Beginner lifters can use the Rate of Perceived Exertion (RPE)/Repetitions in Reserve (RIR) Scale instructions as well.
How do I accurately use the RPE/RIR scale for my strength lifts?
My advice would be to take a CONSERVATIVE APPROACH with your weight increases (from week-to-week or set-to-set). Both scales are an auto-regulatory method and may depend on how you feel that specific training day.
Any alternatives to a Weighted Dip Belt/Weighted Vest?
You can hold a dumbbell or slam ball securely in between your thighs/knees. if that is uncomfortable, you can thread a heavy-resistance band through a bumper plate and carry it like a backpack.
How can I get access to the group chat?
Send me a message via Instagram after you purchased the program and I will personally add you into the group chat on the app.
What happens after I complete the four weeks of training?
I would suggest either taking a deload training week (lower total volume & load by 1/2-3) or take a week to test all 1RM lifts, then take a deload week after and run the program again.
The Proof
verified-athlete-avatar Kent Toha

Amateur 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."

verified-athlete-avatar Stevie Guest

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!"

verified-athlete-avatar Justin Wijnans

Amateur Muay Thai Fighter

Verified Athlete

"Jason took helped me translate speed, strength, power and conditioning into my striking and clinch game."

verified-athlete-avatar Luke Colbert

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."

[FOUR STRENGTH] Program