Conquer MMA Fitness Program: Off-Season Foundation
Conquer Athlete
Jiu Jitsu, Wrestling, Boxing, Martial Arts, Combat SportsEvery MMA athlete needs a foundational base of strength to be competitive on the mat or in the cage. Our BASE program is here to do just that. BASE is designed for athletes who are at least 16 weeks out from a competition and are looking to increase their total body strength, improve their core endurance while building a bigger engine, all while continuing to train for their sport. BASE is designed to supplement your MMA training and help full in any strength and conditioning gaps. BASE is a (5) days per week program, (3) strength focused and (2) conditioning focused sessions to make sure you’re not burning yourself out and continuing to perform where it matters most.
**When to use: **
- You’re in the off-season.
- You’re at least 16 weeks out from a competition.
- You haven’t been doing a strength & conditioning program to supplement your MMA training.
Want to know more about the program? Read a letter from Coach Jay that explains what the program is and why he wanted to create it.
Prep
A
Warm Up 1.1
Warm Up: bike till warm x3 sets x10 prisoner walking lunge x10/10 single leg glute bridge x3 sets x10 hip extension x:30 hollow hold
B1
Single arm front rack kb split squat
3 x 8
B2
Rower hamstring curls
3 x 12
C
Back Squat
6 x 6
D
Romanian Deadlift (RDL)
5 x 8
E
Banded hip thrust
3 x 20
Circuit
F
On rower, runner, or bike 3min work 3min rest @85-90% effort, repeats should be challenging but repeatable x3-5, if you fall off stop.
A
Airdyne
Prep
A
Warm Up 1.3
bike till warm x3 sets 5 yoga pushup x5/5 1/2 kneeling thoracic wall slide x15 banded pullaparts x3 sets x5/5 lateral walking plank x10 bent over db reverse fly
B1
Half Kneeling Single Arm Landmine Press
3 x 8
B2
db incline prone row
6 x 6
C
Bench Press
6 x 6
D
semi-supinated strict ring pull up
6 x 4
E
half kneeling kb bottoms up press
3 x 8
banded curl
F
Complete 100 reps of each movement with 1" band in as few sets as possible A. Banded Curl B. Banded Hammer Curl C. Banded Tricep Push Down
Conditioning
A
Warm Up 1.5
Jog 2min @easy Jog 1min @moderate Jog :30 @hard x2
B
A Run
1 x 30:00
Conditioning
A
Warm Up 1.6
bike till warm x3 sets 5/5 curtsy squat - bodyweight x5 inverted barbell row x3 sets x10 rkbs 10m/10m quadruped bear crawl - front and back
B1
Farmers carry walking lunge
3 x 20
B2
supinated db row - single arm
C1
Barbell Hip Thrust
3 x 10
C2
seated arnold press
3 x 8
D1
Sorensen Hold
D2
Side Plank Rotations
3 x 10
Circuit
E
Rower, runner, bike erg, or assault bike 3min for calories or meters or other distance rest :60 between x2-4 @90% of max heart rate if using a monitor.
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."
