New

MMA Offseason Strength

Strong Lifestyle and Performance

Combat Sports
Coach
Blaise Strong

Break your next opponent with your physicality and gas tank.

A 7 week program designed for the off-season / in between fight camps for MMA fighters.

First 3 weeks are laying the foundation of hypertrophy, then building strength for the last 4 weeks. 2 Strength Days, and 2 Aerobic Conditioning days to level up your physical abilities to perform your best in the cage.

$49
Get MMA Offseason Strength
benefit-image-0
Build Solid Muscle Foundation
Kick-start your gains with three weeks of hypertrophy, ensuring you add the lean mass needed for fight-ready power.
benefit-image-1
Unrelenting Cardio
Two dedicated aerobic conditioning sessions per week boost your gas tank, helping you outlast any opponent.
Features
feature-icon
Programming 4 days per week
Daily strength, conditioning, and mobility that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Medicine Balls // Barbell
Recommended
Kettlebell // Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 7-week program
Sunday
Strength 1

A1

Overhead Press

4 x 8

A2

Bear Plank Pull Through

4 x 10

B1

Back Squat

4 x 10

B2

Depth Jump

4 x 6

B3

KB Front Carry

C1

One-Arm DB Bench Press

4 x 8

C2

KB Gorilla Row

4 x 10

C3

Copenhagen Plank

4 x 15

C4

Back Extension

4 x 10

Sunday
Warmup for Strength 1

A

Airdyne

1 x 5:00

B1

Bird Dog

1 x 5

B2

Fire Hydrant

1 x 10

B3

Glute Bridge

1 x 10

B4

Side Leg Lift Ground

1 x 10

B5

up and over kicks

1 x 10

B6

Prone I-Y-T

C1

Prone Handcuffs

1 x 10

C2

Thread the Needle

1 x 10

C3

Hip 90/90

1 x 10

C4

Roll and Reach

1 x 10

D1

Band Face Pull

2 x 12

D2

MB Rotation Throw

2 x 10

Monday
Aerobic Capacity & Accessories

A

Low Pogo + High Pogo

2 x 10

B

Broad Jump

2 x 5

C

Wall Drive

2 x 10

D

Airdyne

1 x 12:00

E

Neck Extension

2 x 12

F

Grip Pronation and Supination Turns

Wednesday
Strength 2

A1

Trap Bar Deadlift

4 x 8

A2

Box Jump

4 x 5

B1

Barbell Bench Press

4 x 8

B2

MB Jams

4 x 10

B3

Band Twist

4 x 10

C1

Lateral Lunge

4 x 8

C2

Chin-Up

4 x 10

C3

KB Sit Up

4 x 10

C4

Plate Pinch Carry

4 x 0:30

Wednesday
Warmup for Strength 2

A

Airdyne

1 x 5:00

B1

Bird Dog

1 x 10

B2

Fire Hydrant

1 x 10

B3

Side Leg Raise

1 x 10

B4

Glute activation bridge

1 x 10

B5

up and over kicks

1 x 10

B6

Prone Scorpion

1 x 10

B7

Prone T-A / Backfly Shoulder ext

1 x 10

C1

Hip CARs

1 x 10

C2

Thoracic Turns

1 x 10

C3

Squat and Reach

D1

OH MB Slam

2 x 10

D2

Bent Over MB Squeeze and Turn

2 x 10

Thursday
Aerobic Capacity and Accessories 2

A

Low Pogo + High Pogo

B

Single Leg Broad Jump & Land

2 x 5

C

Wall Drive Single and Double Exchange

D

Rowing

1 x 15:00

E

Plate Pinch Catch

@ 20

Coach
More from Strong Lifestyle and Performance
coach-avatar Blaise Strong

Proven record guiding athletes in hockey, softball, MMA, football, track, cross-country, baseball, boxing, basketball, soccer, pickleball, and golf. Through my personalized, expert training, you will experience elevated performance, confidence, and health—empowering each athlete to excel and embrace an active lifestyle.

MMA Offseason Strength
Join Today!