Off Season Combat Sports

Paolo Prato

Combat Sports, Jiu Jitsu, Martial Arts

Coach

Paolo Prato

"Off-Season for Combat Sports” programme is a 4-week online training block designed specifically for combat athletes — whether you box, Muay Thai, MMA, kick-box or grapple. It centres on three workouts per week, each session built around scientifically-progressed loads and structured training principles.

The workouts are all-inclusive: you’ll get warm-ups, mobility work, and conditioning sessions integrated into the programme to aid **readiness, resilience and longevity. **

Furthermore, you receive supporting resources: video demonstrations of exercises, detailed notes explaining key markers and terminology, and breakdowns of how to execute each component properly.

The OFF SEASON PROGRAM is more than “filling time” between fights — it’s engineered so that fighters are not simply resting or doing random work, but actively building strength, power, fitness and injury resilience before the next training camp. The narrative emphasises that even pro athletes “realised why everyone does the off-season” once they committed.

The programme is suitable for athletes of all levels — from emerging fighters to seasoned pros — and particularly targets those who want to make their camp preparation more effective by entering it physically and mentally primed.

$59

Get Off Season Combat Sports

Build Strength and Power Between Camps

The program is specifically structured to help fighters develop foundational strength and power during the off-season — something that’s often neglected when athletes jump straight into skill or conditioning work. This phase ensures you enter your next camp with higher performance potential.

Scientifically-Progressed Training

Each session follows a structured and progressive plan — not random workouts. Loads, volume, and intensity are systematically advanced week by week to stimulate adaptation, avoid burnout, and maximise training results.

Enhance Conditioning and Resilience

The workouts integrate targeted conditioning that builds aerobic capacity, anaerobic efficiency, and overall work capacity. It also includes mobility and prehab components, helping reduce injury risk and improve longevity across fight seasons.

Professionally Guided, Evidence-Based

Every session is built using sports science principles and progressive overload methods, ensuring measurable improvements. The workouts come with clear explanations, video demos, and structured progressions, giving athletes confidence they’re training the right way.

Optimal Readiness for Fight Camp

By finishing the off-season phase stronger, fitter, and more balanced, fighters can start their next camp at a higher baseline of performance — allowing them to focus on technical and tactical work instead of rebuilding fitness.

Features

Programming 3 days per week

Training designed to compliment your fight schedule. Workouts include warmups, mobility, resistance training, plyometrics, and strength

HD Video Guidance

Instructional video demos to guide each movement and make your training clean and simple.

Combat Sports Ready

Muay-thai, Boxing, Kickboxing, Taekwondo, BJJ and MMA are only a few of the sports I have extensive experience with. Let's get started today!

Delivered through TrainHeroic

TrainHeroic is the smart way to train for serious athletes. Access structured programming with detailed videos, and effortlessly log your progress.

Equipment

Required

Bands // Dumbbells // Medballs // Barbell // Trap Bar // Boxes // Kettlebells // Airbike

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Warm Up

Direct link to standard warm up

Pogos

3 x 20

Med Ball Rotational Slam

3 x 12

Skater Jumps

2 x 20

Back Squat

3 x 8

Box Step Ups - Alternating Legs

2 x 30

DB Z Press

3 x 10

DB Bent Over Rows

3 x 12

MB Slams

3 x 20

Conditioning

Conditioning 2 - Airbike

10 Sets: 20 S On / 40 S Off RPM 75-80 Notes: Should be challenging but you should be able to repeat the efforts until the end, so feel free to decrease speed or increase if not challenging enough.

Monday

Rest

Tuesday

Week 1 Day 3

Warm Up

Direct link to standard warm up

Pogos

3 x 20

Med Ball Rotational Slam

3 x 12

Consecutive Vertical Jumps

2 x 8

Muscle Snatch From Above The Knee

2 x 8

Hang Clean Pull + Hang Power Clean

3 x 5

Push Press

3 x 8

Lat Pulldown

3 x 10

KB Side Bends

2 x 20

Wednesday

Rest

Thursday

Week 1 Day 5

Warm Up

Direct link to standard warm up

MB Side Toss

2 x 8

Bench Press

4 x 4

Chin Up Neutral Grip

4 x 4

Muscle Snatch From Hips

4 x 4

Sled Pushes

3 x 20

Alternating Reverse Lunges

3 x 20

Leg Raises

3 x MAX

Conditioning

Conditioning - Incline Treadmill

Incline Treadmill: Incline at 8.0 - sustained speed | 60 sec sustained pace run : 60 s slow jog at recovery pace x 6-8 times.

Friday

Rest

Saturday

Rest

Coach

More from Paolo Prato

Paolo Prato

PGP Coaching, founded in 2017, offers innovative online scientific-based training programs, nutritional guidelines, and full training camp support to combat sport athletes looking to dominate the ring. As a professional Sports Trainer based in Bedford and online, I have been training athletes to greatness since 2017.

Are you ready to shine?

The best fighters have discovered that the secret behind a successful camp is not the grind, the sweat & tears and it's definitely not training 3-4 times per day. In order to shine in the ring, athletes have simply stuck to S&C in their off-season resultin

Get Off Season Combat Sports

FAQs

Will strength training make me slower?

No. Proper strength training makes you faster, not slower. It increases force production and rate of force development, improving sprinting, jumping, and striking speed. Only bodybuilding-style lifting without explosive intent could slow you down — athletic strength training enhances speed.

How will this program improve my power and endurance in fights?

It builds maximal strength, explosive power, and fight-specific conditioning so you can hit harder, react quicker, and sustain performance round after round.

Will I still have energy left for my skill or sparring sessions?

Yes. Sessions are designed to complement skill work, not drain you. The balance of intensity and recovery keeps you sharp for sparring and technical training.

Can I do this program while cutting weight or in fight camp?

Yes. It adapts to your fight camp phase — focusing on strength early, then power and conditioning while managing fatigue during the cut.

What if I already lift weights — how is this different?

This isn’t bodybuilding. It’s performance-driven strength and conditioning built around combat demands — improving speed, power, and endurance.

Will it make me too bulky or heavy for my weight class?

No. It develops functional strength and lean muscle without unnecessary bulk, keeping you powerful and within your weight class.

Can beginners or amateurs use this program safely?

Yes. It’s scalable for all levels, with progressions and clear guidance to build a solid foundation safely and effectively.

Will this make me too sore for my fight training?

No. Workload and recovery are managed so you adapt, not burn out. Expect mild soreness early, then improved resilience and recovery.

How do I balance recovery between lifting and combat sessions?

Sessions are structured around your fight training to avoid overlap. Recovery strategies and deloads are built in for sustained progress.

How long will it take to notice improvements in performance?

Most athletes feel stronger and more explosive within 3–4 weeks, with noticeable performance gains by week six to eight.

What makes this program science-based?

It’s built on evidence-based methods from sports science — progressive overload, energy system training, and periodization proven to enhance performance.

Will it help my conditioning and cardio too, or just strength?

Both. It targets aerobic and anaerobic systems with sport-specific conditioning for improved endurance, recovery, and pace control.

What’s the difference between this and general gym training?

This is athletic performance training — focused on speed, power, and endurance — not aesthetics. Every exercise has a purpose for fighting.

Do you test performance throughout the plan?

Yes. Testing tracks strength, power, and endurance markers so you can see measurable progress each training phase.

Will I lose muscle while cutting weight?

No, not if you follow the plan. Strength work and adequate protein intake preserve lean muscle while burning fat efficiently.

Do I get video demonstrations or technique tips?

Yes. Each exercise includes video demos, cues, and coaching notes to ensure perfect execution and reduce injury risk.

Can I track my progress inside the program?

Absolutely. The app lets you log weights, reps, and feedback so progress and auto-progressions update automatically.

Can I combine this with my current coach’s fight camp plan?

Yes. It’s designed to complement your skill and sparring work, syncing strength and conditioning with your fight prep.

The Proof

Kory Chettle

Athlete - Professional

Verified Athlete

""It it wasn't for the off-season my body would not be able to sustain the work I put it through during my training camps. I've been injury free for the last 5 fights""

Igor

Athlete

Verified Athlete

"Thanks to the off-season my camps are much easier both from a weight cut perspective and fatigue management. It's supposed to a full year of training, not only when fights are announced. That's why I'm always ready!"