Elite MMA Physical performance

Ignatius Strength & Performance

Combat Sports

Coach

Naat Loubser

The Elite MMA physical performance program is an 8-week MMA strength and conditioning system built to develop explosive power, full-body strength, and the mental discipline needed to perform under pressure. Designed for MMA athletes of all levels, this program integrates gym-based training, sprint sessions, and structured recovery through walking and ice baths — ensuring your body adapts, performs, and recovers like an athlete built to last.

$179

Get Elite MMA Physical performance

Strength & Conditioning plan & recovery

An 8-week MMA performance system designed to build real strength and explosive power. Each week combines gym-based training, conditioning, and recovery sessions — covering every base of elite performance. Train smart, recover hard, and perform at your best through the TrainHeroic app.

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train like a fighter. this program builds strength, power, and resilience — all tracked and coached through the TrainHeroic app.

Equipment

Required

Power rack / Squat rack // Olympic bar & plates // Adjustable bench // Dumbbells // Pull up bar // Airbike / Assault bike // Rower // Ski-erg

Recommended

VBT https://www.metric.coach/ // Stationary bike

Sample Week

Week 1 of 8-week program

Sunday

MMA Day 1 phase 1

Dive Bomber Push Up

3 x 5

Cossack Squat

3 x 10

Pull-Up

3 x 5

Wrestlers bridge iso hold

3 x 20

Hang Clean High Pull

5 x 4 @ 50 %

Box Squat

5 x 10 @ 60 %

Sumo Romanian Deadlift

4 x 5 @ 80 %

Standing roll out

5 x 5 @ 10

Sunday

MMA day 1 Session 2 Endurance

Stationary Bike

1 x 30:00 @ 2

Monday

MMA Speed acceleration day 2

Belly Sprint

3 x 2 @ 20

2 Point Stance to Sprint

2 x 5 @ 10

Broad Jump to Sprint

4 x 20

Sprint

2 x 10 @ 10

Monday

MMA day 1 Session 2 Endurance

Stationary Bike

1 x 30:00 @ 2

Tuesday

MMA day 3 phase 1

Dive Bomber Push Up

3 x 5

Cossack Squat

3 x 10

Pull-Up

3 x 5

Wrestlers bridge iso hold

3 x 20

Split Jerk

4 x 4 @ 60 %

Narrow grip Incline Bench press

5 x 10 @ 60 %

Chin-Up

5 x 10

Hanging Leg Raise

5 x 6

Tuesday

MMA day 3 session 2

Run

1 x 2400

Wednesday

MMA speed acceleration day 4

Belly Sprint

5 x 2 @ 20

2 Point Stance to Sprint

2 x 10 @ 10

Broad Jump to Sprint

4 x 20

Sprint

4 x 10 @ 10

Thursday

MMA day 5 phase 1

Dive Bomber Push Up

3 x 5

Cossack Squat

3 x 15

Pull-Up

3 x 5

Wrestlers bridge iso hold

3 x 20

Tuck Jump

3 x 10

Drop Jump

3 x 5 @ 0.3

Pogo Jump

5 x 20

Counter Movement Medball Shotput

6 x 20 @ 11.02 kg

TRX Chest Press

5 x 10

Friday

MMA day 1 Session 2 Endurance

Stationary Bike

1 x 30:00 @ 2

Run

1 x 30:00

Saturday

Recovery day

Ice bath

1 x 10:00

Coach

More from Ignatius Strength & Performance

Naat Loubser

Naat loubser, a veteran Strength & Conditioning specialist since 1995, former Head S&C at University of Pretoria. Renowned for guiding Tuks rugby teams to 5 Varsity cup victories. Worked with 28 Olympic medalists, currently focused on Boxing & MMA. SFG 1 and VBT certified, he's a key figure in High Performance, solidifying his status as a top professional.

Build Strength. Power. Resilience

This is more than a program — it’s an elite performance blueprint for MMA athletes who take performance seriously. Every session builds strength, power, and recovery capacity. Step up, stay consistent, and become the athlete you’re meant to be.

Get Elite MMA Physical performance

FAQs

What level athlete can make use of this?

Any level athlete that is serious enough can take on this program and get good results if they follow the designed system and scale it to their capability.

What is the main focus of this program

Building strength and power as foundation with superior endurance and speed.

The Proof