The Explosive Strength Blueprint

Coach Nero

Martial Arts, Boxing, Wrestling
Coach
Nermin Mehmedagic

Most fighters don’t lack effort. They lack the right type of strength.

This 8-week Explosive Strength Performance Protocol is designed specifically for martial artists who want more power, speed, and control without getting bulky, stiff, or slow.

This is the same foundational system I use before progressing athletes into higher-level performance coaching.

If your kicks feel heavy, your shots lack pop, or your strength work doesn’t seem to transfer to your fighting, this is where you start.

$49
Get The Explosive Strength Blueprint
Features
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Programming 4 days per week
Explosive strength, that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Full Gym Access // Barbells // Dumbbells // Sled // Kettlebells // Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Stationary Bike

1 x 3:00

B

Box Jump

3 x 3 @ 8

C

Back Squat

4 x 5 @ 70 %

D

Romanian Deadlift

3 x 6 @ 60 %

E

Lying Leg Curl

2 x 8 @ 8

F

Paloff Press

2 x 8

G

Walk

1 x 3:00

Monday
Week 1 Day 2: Upper Body Strength & Power

A

Rowing

1 x 3:00

B

Med Ball Chest Pass

3 x 5

C

Bench Press

4 x 5 @ 70 %

D

Lat Pulldown

3 x 5

E

Dip

2 x 8

F

DB Farmer's Walk

3 x 40 @ 8

Wednesday
Week 1 Day 4:  Full-Body Power + Strength

A

Stationary Bike

1 x 3:00

B

TrapBar Jump

3 x 4 @ 60 %

C

Trap Bar Deadlift

4 x 5 @ 70 %

D

Incline DB Bench Press

3 x 6

E

DB Chest Fly

3 x 12 @ 7

Circuit

F

20m Sled Push - Alternative: 20m Farmers Carry 10 Kettlebell Swings Rest 30 seconds. Repeat for 5 minutes.

Friday
Week 1 Day 6: Lower Body Power + Strength

A

Jump Rope

1 x 3:00

B

Broad Jump

3 x 3

C

Front Squat

4 x 5 @ 70 %

D

Barbell Rows

3 x 6 @ 7

E

Leg Extension

2 x 12 @ 8

F

Dead Bug

3 x 8

Coach
More from Coach Nero
coach-avatar Nermin Mehmedagic

With over 25 years of experience in martial arts and 12 years of experience as a personal trainer, coach Nero is here to make you the strongest and most explosive version of yourself.

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Power That Transfers

Follow a evidence based protocol built for FIGHTERS.

Get The Explosive Strength Blueprint
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FAQs
Who is this for?
Martial artists, fighters, and serious trainees who want better performance.
Will this make me bulky?
No. The focus is power, speed, and transfer.
Can I combine this with my fight training?
Yes. It’s designed to complement skill training.
Is this custom one on one coaching?
No. This is a stand-alone program and not custom or tailored.
What happens after 8 weeks?
Many fighters continue into higher-level coaching after completing the base.
The Explosive Strength Blueprint
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