Built To Strike - Fighters S&C: Training by Fabian Hitz in TrainHeroic

Hitz Performance

Boxing, Combat Sports, Martial Arts

Coach

Fabian Hitz

Features
4 sessions per week
Must use App app to view and log training
Team Training

$39 / mo

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Clear Workout structure

Stop guessing your strength & conditioning. Follow a structured system designed specifically for striking athletes.

Strength for Strikers

Build foundational strength that supports powerful striking while improving overall physical resilience.

Explosive Power

Develop the ability to produce force quickly – essential for fast, sharp and effective striking.

Fight Conditioning

Train the energy systems needed to maintain output, recover quickly and perform round after round.

Injury resilience

Strengthen muscles, tendons and joints to reduce injury risk and stay consistent in your training.

Features

Private athlete group chat

Support, feedback & community

Programming 4 days per week

2 S&C Sessions | 2 Mobility / Recovery Sessions | Flexible - Make it fit your schedule

Exercise Video Guidance

Instructional video for every exercise

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

2026-3-17

Line hops front-back

3 x 20

Countermovement Vertical Jump

3 x 3

Lateral line hops

3 x 20

Skater Bounds

3 x 6

Standing Anti-Rotation with Band

3 x 0:15

Explosive Band Rotation

3 x 5

Dead lift Trap Bar

3 x 5 @ 80 %

Chin ups

Dumbbell Bench Press

3 x 10

Landmine Rotation

3 x 10

Neck bridge (flexion)

3 x 0:15

Bench neck bridge

3 x 0:15

Air bike Intervals

1 x 8 @ 0:12

Wednesday

2026-3-18

Seated Med Ball CARs

3 x 6

Med Ball overhead Side bends

3 x 10

90/90 hip mobility

3 x 10

hip airplanes

3 x 10

Floating knees to downward dog

3 x 10

Shoulder CARs

Neck CARs

Friday

2026-03-20

pogo hops

3 x 10

Broad Jumps

3 x 3

Lateral line hops

3 x 20

Skater Bounds

3 x 6

Med ball rotational slam

3 x 6

Med Ball shot put

3 x 6

Box Squats

3 x 5 @ 80 %

single arm dumbell row

3 x 8

Overhead Press (Barbell)

3 x 8

Trunk band rotations

3 x 12

Ab rollout

3 x 10

Neck bridge (flexion)

3 x 0:15

Bench neck bridge

3 x 0:15

Air bike Intervals

1 x 8 @ 0:12

Movement Prep

Saturday

2026-03-21

Seated Spine Rotations

3 x 10

Seated Lateral Flex

3 x 10

Med ball standing spine flexion extension

3 x 10

Kneeling med ball thoracic opener

3 x 10

90/90 hip mobility

3 x 10

Standing hip cars

3 x 5

Knee CARs

Shoulder CARs

3 x 5

Elbow CARs

3 x 10

Coach

More from Hitz Performance

Fabian Hitz

FAQs

How many sessions are included per week?

The program includes weekly 2 S&C sessions + 2 Mobility / Recovery sessions

How long do workouts take?

Strength & Conditioning sessions take about 60 minutes. Mobility / Recovery sessions +/- 20min. Strength & Conditioning sessions can be splitted into Strength only or Conditioning only if necessary.

Is this program suitable for boxing, kickboxing or muay thai?

Yes. This program is designed for all striking-based sports. The focus is on building general strength, power and resilience that trasnfers to boxing, kickboxing, Muay Thai and similar disciplines.

I am an MMA fighter - is this program suitable?

Yes. The program is built for striking performance, but the strength, power and conditioning will also benefit MMA athletes.

Can I ask questions about the program? Support available?

Yes. Athletes in the program have access to a private group chat for support and questions.

What is the program for?

Built to Strike is designed to improve the physical qualities needed for striking sports. The program focuses on developing strength, explosive power, conditioning, mobility and injury resilience for athletes in boxing, kickboxing, Muay Thai and MMA.

I struggle to fit S&C alongside my sport training - is this for me?

Yes. The program is time-efficient and flexible. You can adjust sessions to fit your schedule (e.g. split workouts if needed.)

I fight regularly - is this suitable during fight camp?

Yes. The program is flexible and can be adapted to your fight schedule. You´ll also get guidelines on how to adjust training (e.g. reduce heavy lifts and keep explosive work closer to competition).

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Built To Strike - Fighters S&C