This program is geared toward the combat athlete who is comfortable in the weight room and looking to push their strength and conditioning. A combination of lower, upper, full body, and conditioning sessions will allow you to improve all facets of your training without interfering with your current training protocol.
This 9 week program can be used as a build up for competition (10-11 weeks out) or as a stand alone during the off season where strength is a priority.
3 Sets: 10 Air Squats (Vary Stance) 10 Spider Lunge w/ Twist 5 Kang Squats (Empty Barbell)
5 x 5
Banded Russian KBS
3 x 12
Weighted Step Up w/ Knee Drive
3 x 8
Band Resisted Lateral Shuffle
4 x 30
Stamina/Endurance 20 Sets: 0:30 Moderate 0:30 Easy This can be done on any machine (run/row/bike/ski). Note your speeds for both, but they should be consistent across the board.
3 Sets: 10 Alternating Dumbbell Floor Press 10 Side Plank Rotations (5/5) 20 Band Pull Aparts
5 x 5
Bent Over Rows
3 x 12
Seated Single Arm Dumbbell Press
3 x 6
3 x 10
3 Sets: 5 Yoga Push Ups 10 Standing Single Arm Landmine Press (5/5) 0:30 Jump Rope
8 x 5
Single Arm Landmine Push Press
8 x 5
3 x 5 Sets: 0:30 Cal Bike 0:30 Burpee Pull Up Rest 1:00 b/w sets. Complete each round at ascending intensity, aiming to increase total reps each set.
2 x 200
Jerod has always been active in sports, from youth soccer to collegiate track & field. He started CrossFit in 2009, and helped open an affiliate in central Pennsylvania before moving to Virginia. He's now been coaching for 14 years. Along the way, he earned his CrossFit L3 and become a NSCA Certified Strength & Conditioning Specialist. Jerod also trains BJJ - currently he's a purple belt.
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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ProMMA Fighter (4-0) | CES FighterVerified Athlete
"I’ve been training under Coach Jason Leydon for the past two years 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."
UFC Contender Series Alumni | BellatorVerified 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."