6 Week Fight camp: Training by Fred Ormerod in TrainHeroic

FORM S&C

Martial Arts, Wrestling, Combat Sports, Functional Fitness, General Fitness

Coach

Fred Ormerod

Need to get fight ready quick? Use this plan for a shortened, science based fight camp prep that allows you to prepare and properly recover, leaving you enough time and energy to perform best at what you do!

Features
1 sessions per week
Must use App app to view and log training
Program Training

$50

Get 6 Week Fight camp

Strength

Build robustness, injury resistance, and raw power to withstand the intensity of combat.

Fight-specific conditioning

Develop elite-level endurance with sessions tailored to the unique demands of fighters

Recovery

Stay injury-free, improve movement efficiency, and accelerate recovery between intense training.

Speed & Power Training

Maximize explosiveness and athleticism for lightning-fast reactions and devastating strikes.

Science backed results

Remote performance analysis so that you can measure your improvements. Don't leave anythign to chance

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

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

Detailed, expert instruction

Coaches with a history of winning

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer.

Sample Week

Week 1 of 6-week program

Sunday

RC tests

check measurements for my jump lab

hands on hips counter movement jump

Nordic hamstring curl measurement

Dead Hang

1 x 1

Push up max effort recovery test

2 x MAX

VO2 max test ass bike

weight

Monday

ECC squat day

Zercher Squat

4 x 5

Push Press

3 x 5

Bent Over Row

4 x 6

Weighted Sit Up

3 x 10

Tuesday

Mobility x anaerobic

8 min hips and lower back

world's greatest quad stretch

3 x 0:20

Circuit

A - 10 around the world B - 8 burpee C - 10 abmat sit ups EMOM 18 mins

Thursday

ECC hinge day

Deadlift

4 x 5

Incline DB Bench Press

3 x 5

Chin-Up

3 x 5

Standing Cable Wood Choppers

3 x 10

Friday

mobility/recovery

30 min every day yoga

Saturday

plyo/anaerobic

band assisted pogo jump

3 x 30

Band assisted squat jumps

3 x 6

Hang Clean

3 x 6

Sprint

5 x 0:30

Coach

More from FORM S&C

Fred Ormerod

Your Fight Starts Here

This isn’t just another workout plan—it’s a strategic fight camp designed to prepare your body for battle. Whether you're stepping into the ring, cage, or onto the mat, every session is built to make you stronger, faster, more resilient, and fight-ready.

Get 6 Week Fight camp

FAQs

Who is this program for?

his program is designed for fighters of almost any martial art who want to physically prepare for an upcoming fight. Whether you’re an amateur or professional, this plan will help you build strength, enhance endurance, increase power, and sharpen mobility for peak performance.

Do I need access to a gym?

Ideally, yes. This plan includes strength sessions that require basic gym equipment, such as barbells, dumbbells, and kettlebells. BUT, If you have limited equipment, modifications can be made to ensure you still get the best results.

What type of training does this program include?

This fight camp plan incorporates: 🔹 Strength sessions to improve robustness, prevent injuries, and increase power 🔹 Fight-specific conditioning for endurance and recovery 🔹 Mobility work to reduce stiffness and avoid injuries 🔹 Speed and power training to develop explosive, athletic movements

Will this program help me cut weight before my fight?

This plan is focused on performance, not rapid weight loss. While improved conditioning and training intensity may contribute to weight changes, cutting weight should be handled carefully with a proper diet plan. This is somethign we can offer remote coaching for on a 1:1 basis.

How often will I train each week?

You’ll have structured sessions multiple times per week, including strength, conditioning, mobility, and speed/power work. The plan ensures optimal intensity and recovery so you’re fight-ready without overtraining.

Is this plan suitable for beginners?

While the program is best suited for fighters with training experience, beginners can still follow it by adjusting intensity levels and focusing on fundamentals.

Can I use this program outside of fight camp?

Absolutely! Even if you don’t have an upcoming fight, this program will help you build strength, endurance, and resilience—making it perfect for ongoing fighter development.

How do I get started?

Sign up and commit to the work! Every session is laid out step-by-step to make sure you train effectively and get the most out of every rep. Let’s get to work!

The Proof