Performance Purpose - Strength & Conditioning

Martial Arts
Coach
Jason Lau

The [FOUR SERIES] is divided into three separate programs - [FOUR STRENGTH], [FOUR POWER] and [FOUR SPEED & AGILITY] offering fighters up to 18 weeks of training. 

[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.

[FOUR POWER] contains both beginner and intermediate programs that focuses on enhancing an athlete's Rate of Force Development (RFD) through dynamic exercises like ballistic jumping, throwing, and tossing. Elevating RFD enables the generation of explosive power by exerting greater force in shorter durations—an indispensable attribute for impactful strikes.

[FOUR SPEED & AGILITY] is a program focused on building an athlete's reactive strength and Stretch-Shortening Cycle (SSC) by utilizing plyometric, ballistic and special strength exercises. Resulting in enhanced muscle and tendon capabilities to store and release elastic energy present in all sporting actions.

This comprehensive program bundle addresses the aspects of your physical prowess. Carefully curated exercises and expert guidance ensure seamless integration with your demanding training regimen.






Features
3 sessions per week
Must use App app to view and log training
Program Training
benefit-image-0
Shaped by a Coach Immersed in the 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.
benefit-image-1
Compliment Your Skills Practice.
Strength and power sessions with that prioritizes your skills practice. It is crucial for training to carefully manage volume and intensities within the session. This allows the fighter to push physical development without it impeding on their time on the mats.
benefit-image-2
Become Resilient.
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
feature-icon
Programming 3 days per week
2 Strength and Power focused sessions with an optional third training day.
feature-icon
Exercise Video Guidance
Voice-over instructional videos to guide your practice making technical execution easy.
feature-icon
Skills practice comes FIRST.
There will be additional instructions on how to manage your S&C sessions alongside your skills practice.
feature-icon
Delivered through TrainHeroic
Access your training program anytime, anywhere .
sample week banner image
phoneMockup
Sample Week
Week 1 of 18-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 4

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 6

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

closer-image-1
closer-image-2
Maximize your physical potential.

Elevate every aspect of your fighting game with our comprehensive training program. Invest in yourself and conquer your opponents like never before.

Get [FOUR SERIES BUNDLE] - Strength, Power and Plyometric & Ballistic Programs
closer-image-3
FAQs
How can I schedule my S&C sessions alongside my skill sessions?
Not to worry, I have included clear instructions/protocols within each session description to help you organize your training week properly.
What if I do not have access to a Trap/ Hex Bar?
You can substitute Trapbar Jumps for a Barbell Jump Squat if you do not have access to a Trap/Hex Bar. To substitute Trapbar Power Shrugs, perform a Clean Deadlift Shrug.
What if I do not have access to a landmine attachment?
To create a makeshift landmine attachment, place one end of the barbell facing a corner with a heavy dumbbell placed across on top of that same end to secure it.
Can I substitute the kettlebell exercises with dumbbells?
Yes, all kettlebell exercises in this program can be done with a dumbbell. For Kettlebell Swings, simply place the dumbbell in a vertical manner and hold onto the top with both hands (the weighted end, not the handle).
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.
What if I do not know the One Rep Max (1RM) of my strength lifts?
Two assessment options: 1) Master the RPE Scale. 2) After [FOUR STRENGTH], test 5 Rep Max and use an online calculator. Test main exercises before [FOUR POWER].
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 SERIES BUNDLE] - Strength, Power and Plyometric & Ballistic Programs