9 Week MMA Readiness
Conquer Athlete
Combat Sports, Jiu Jitsu, Wrestling, Boxing, Martial ArtsThis 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.
Warm Up
A
3 Sets: 10 Air Squats (Vary Stance) 10 Spider Lunge w/ Twist 5 Kang Squats (Empty Barbell)
B
Zercher Squat
5 x 5
C
Banded Russian KBS
3 x 12
D
Weighted Step Up w/ Knee Drive
3 x 8
E
Band Resisted Lateral Shuffle
4 x 30
OPTIONAL Conditioning
A
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.
Warm Up
A
3 Sets: 10 Alternating Dumbbell Floor Press 10 Side Plank Rotations (5/5) 20 Band Pull Aparts
B
Floor Press
5 x 5
C
Bent Over Rows
3 x 12
D
Seated Single Arm Dumbbell Press
3 x 6
E
Landmine Rotations
3 x 10
Warm Up
A
3 Sets: 5 Yoga Push Ups 10 Standing Single Arm Landmine Press (5/5) 0:30 Jump Rope
B
Box Jump
8 x 5
C
Single Arm Landmine Push Press
8 x 5
Circuit
D
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.
E
Farmers carry
2 x 200
Jerod Gordon
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.
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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Eddie George
ProMMA Fighter (4-0) | CES Fighter
Verified 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."
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."
