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Conquer MMA Fitness Program: Building Phase 1

Conquer Athlete

Wrestling, Jiu Jitsu, Boxing, Martial Arts
Coach
Jason Leydon

You built the foundation in BASE and now you’re ready for more. You’re probably closer to 16 weeks out from a competition or still in an off-season and looking to continue developing your strength, power, and conditioning. In BUILD 1 were continuing to build your total body strength while looking to improve your power and explosiveness. In BUILD 1 we’re going to really challenge your conditioning with higher intensity power interval work than you saw in BASE 1 and are going to stretch out your aerobic capacity so you’re more enduring on the mat, and you’ll never have to worry about not having the lungs to perform.

When to use:

  • You just finished BASE, and you’re ready to build on that as you start to get closer and ramp up for competition season.
  • You’re at least 16 weeks out from a competition.

Want to know more about the program? Read a letter from Coach Jay that explains what the program is and why he wanted to create it.

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Improve Endurance & Stamina
How long you can last in the fight will determine the outcome. Boost your endurance & stamina with programming designed specifically for combat sports by elite coaches.
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Boost Strength & Agility
Move faster & hit harder than your opponent by improving your overall fitness. Our athletes are conditioned to be in prime shape for the fight.
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Designed For Combat Sports
This program is uniquely designed for athletes training to compete in combat sports including MMA, Jiu Jitsu, & more. Our coaches' programming is trusted & relied upon by Pro MMA athletes, and we're excited to share it with you.
Features
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Programming 5 days per week
Stage 1 provides 5 days of strength, conditioning, & skill training that’s accessible & challenging for athletes of any level or background.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Plates // Kettlebells // Medicine Balls // Pull-Up Bar
Recommended
Full Gym // Stationary Bike // Rower // Jump Rope
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

Warm Up 1.2

A

Every minute on the minute for 12:00 Min 1 - Single Arm DB Press x 6/side (building in weight) Min 2 - Banded Glute Bridge x 15 reps w/ 2 sec pause Min 3 - Sit Throughs x 12-15/side

B1

Goblet Squat

3 x 10

B2

Single Leg RDL

3 x 5

C1

Front Foot Elevated Split Squat

3 x 8

C2

1-Arm DB Row

3 x 6

Circuit

D

3 Rounds for Time/Calories 2:00 Bike erg 200' Sandbag Carry 2:00 Ski erg 20 Burpees

Circuit

E

Core: 4 sets: Incline Supine Toes to Bar 6-8 reps @ 4 sec negative rest 60sec

Tuesday
Week 1 Day 3

Prep

A

MMA B1: Warm Up 1.3

Warm Up 3 Sets: 200m Run Single Arm DB High Pull x 8-10/side Supinated Grip Hang x 10-15 sec Hollow Rocks x 15-20 reps

B

Seated Behind the Neck Press

8, 6, 4, 8

C1

Glute bridge alternating kb floor press

3 x 6

C2

Strict Pullup

3 x 5

C3

Sorenson

3 x 15

Circuit

D

5 Rounds of: 1 mile Assault Bike 20 Prisoner Step-ups (hands behind head) 15 Toes to Rings *increase pace each round on the bike

Wednesday
Week 1 Day 4

Prep

A

MMA B1 Warm up 1.4

Every minute on the minute x 9:00 Minute 1 - Bike (increase intensity each round) Minute 2 - Toes to rings x 12-15 reps Minute 3 - Single arm overhead DB Carry x 50'/side

B

Clean Grip Deadlift

3 x 5

C

Hang Muscle Snatch

3 x 5

D1

weighted box step up

3 x 6

D2

crossbody db rdl

3 x 12

Circuit

E

4 Rounds: (for calories and weight) 2:00 Row (Damper 10 @ moderate - hard effort) :30 rest 10 DB Squeeze Press :30 rest 10 Barbell Roll outs :30 rest 10 DB Walking Lunges :30 rest

Thursday
Week 1 Day 5

Circuit

A

20-22-24-26-28-30 Calorie Bike ERG Row Ski ERG *Smooth steady effort

Circuit

B

Recovery ROMWOD or Yoga with Adriene session

Friday
Week 1 Day 6

Prep

A

Warm up MMA B1 1.6

2 Sets: Banded Lateral Walks x 10-15 steps each way Banded Squats Jumps x 15 reps w/ 3 sec lower Side Plank Rotations x 10 reps/side Scap Pull-ups x 10 reps Yoga Push-ups x 10 reps

B1

Hang Power Clean

4 x 5

B2

Push Jerk

4 x 5

C

Barbell Bench Press

3 x 12

D1

DB Bench Press

3 x 4

D2

Strict HSPU

3 x 3

Circuit

E

For Time @ 75%: 9-7-5-3 Devils Press (Moderate) Bar Muscle-ups OR Pull-ups x 2 rest 3:00

Saturday
Week 2 Day 0

Prep

A

MMA B1 Warm Up 1.7

1 time through: 90/90 Rotations with Reach x 10 reps/side Banded Glute Bridge March x 20 reps Banded Deadbug x 20 reps Bent Over IYTs x 8 reps/each Single Arm DB Farmers Carry x 100' Side Medball Sky Toss x 10 reps AHAP (high) Every minute on the minute x 6:00 Minute 1 - Row 40sec Hard Minute 2 - Bike 40s Hard

B1

goblet rnt reverse lunge

B2

hang to inverted (rings)

3 x 4

B3

Rotational Med Ball Throw

3 x 8

C1

narrow stance back squat

4 x 5

C2

continuous skater jumps

4 x 6

Circuit

D

5 rounds for calories and completion Air Bike* 1min - Start with a tough effort here rest :30 50' Single Arm KB Rack Carry/arm TOUGH rest :30 20 Barbell Windshield Wipers rest 2:00 (easy on assault bike) *increase pace on AB every set

Circuit

E

Barbell Curl x 50 in as few sets as possible Skull Crusher x 50 in as few sets as possible

Coach
coach-avatar Jason Leydon

After establishing himself as a premier strength & conditioning coach, Jason has since shifted his focus to providing the best coaching & programming to his athletes. He has worked with some of the best fighters around. Jason regularly trains BJJ [purple belt] and stand up. He is the head strength coach from Fighting Arts Academy in CT, which provides top north east fighters.

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Conquer The Competition

Unlock access to Stage 1 of Conquer Athlete's MMA Fitness Program now!

Get Conquer MMA Fitness Program: Building Phase 1
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The Proof
verified-athlete-avatar Eddie George

ProMMA Fighter (4-0) | CES Fighter

Verified Athlete

"I’ve been training under Coach Jason Leydon for the past year as one of his Conquer athletes. In this time I have gained 3 first round finishes, the Conquer MMA Fitness Program has played a huge part to my success in the cage."

verified-athlete-avatar Justin Sumter

UFC Contender Series Alumni | Bellator

Verified Athlete

"Working with Conquer Athlete, I have seen a major improvement in my ability to maintain outputs for longer periods. Being an MMA Fighter the name of the game is "Stamina". The programing gets you dialed in so you can see your improvements each week & track your progress to set new goals."

Conquer MMA Fitness Program: Building Phase 1