Primed for Battle
Momentum
Combat Sports, Functional Training, Functional FitnessThis Combat Sports Strength Program is designed to enhance performance in martial arts, MMA, boxing, wrestling, and other combat sports by building functional strength, power, and durability. The program emphasizes compound movements tailored to the unique demands of combat athletes, focusing on explosive power, core stability, and joint integrity.
Key Lifts:
Zercher Squats Build unmatched core and leg strength while simulating the posture and tension required in grappling and clinch positions. This lift enhances strength in the lower body and midline stability under load.
Romanian Deadlifts (RDLs) Develop strong, explosive hamstrings and glutes for powerful hip extension and injury prevention. RDLs also improve posterior chain mobility and balance.
Hip Thrusts Focused on glute power, this lift enhances explosive lower body movement critical for takedowns, sprawls, and striking force.
Close-Grip Bench Press Targets triceps, chest, and shoulders for improved pushing strength, necessary for grappling, punches, and clinches. The narrower grip reduces shoulder strain, promoting joint health.
Program Benefits This program balances strength and mobility, addressing the demands of explosive movements, rotational power, and the need for resilient joints and muscles. Accessory work complements the primary lifts, ensuring structural balance and long-term performance. Perfect for combat athletes looking to dominate in the ring or on the mat!
A1
Barbell good mornings
3 x 10
A2
Seated banded abduction - circle
3 x 10
A3
Banded KB single arm suitcase carry
3 x 30
B1
Barbell RDL
4 x 8
B2
Banded KB swings
4 x 10
C1
Barbell push press
4 x 12
C2
Chin ups
4 x 10
D1
Lateral medball throws
3 x 20
D2
KB Windmill
3 x 10
D3
Hollow body hold
3 x 0:40
A1
Sled pushes
3 x 30
A2
Sled pull
3 x 30
A3
DB pull over
3 x 10
A4
Cable chest flys
3 x 10
B1
Close grip bench
4 x 8
B2
Banded plyo push ups
4 x 10
C1
Hip thrusts
4 x 8
C2
Lateral lunges
4 x 12
D
Chest supported DB row
3 x 12
E1
Cable rotation
3 x 20
E2
GHD Lateral bend
3 x 20
E3
Copenhagen plank
3 x 0:20
A1
Jumping rope
3 x 1:00
A2
Jefferson curl
3 x 8
A3
Zercher kang squat
3 x 8
A4
KB suitcase carry
3 x 30
B1
Zercher squats
4 x 8
B2
Jumping lunges
4 x 10
C
Gorilla rows
3 x 16
D1
Pull up
3 x 8
D2
Strict dip
3 x 10
E1
Cable Ab crunches
3 x 20
E2
Tibialis raise
3 x 20
E3
Sissy squat
3 x 10
Yuri Schoeffler
A-Licensed Health & Fitness Coach and Licensed Nutritionist certified by the European Sports Academy (ESAB). With over 8 years of experience, I specialize in helping individuals achieve sustainable health and wellness goals. As a competitive athlete, I bring firsthand knowledge and passion from my diverse background in sports.
Jordan Vieira
Bachelor of Science in Health and Wellness and certification as a personal trainer through the National Strength and Conditioning Association (NSCA), I have a competitive sports background as 2-sport collegiate athlete and almost a decade of experience helping clients achieve their health and fitness goals. If I`m not in the gym you can find me running trails or rolling on the tatami.
Step into the ring stronger, faster, and more resilient with this combat sports lifting program. Built to enhance explosive power, core stability, and injury resistance, this program targets the unique demands of combat athletes.
Get Primed for Battle
