P.E.D.S. program

Stone strength and conditioning

Combat Sports, Jiu Jitsu, Wrestling
Coach
Daniel Davies

The Performance Enhancement & Dynamic Strength - P.E.D.S. for short.

I built the P.E.D.S. team as a way to give athletes access to quality strength and conditioning. Allowing the athlete to focus on their sport whilst being adaptable to suit all capabilities and price ranges,

The sport itself will always take priority over SnC training, It’s structured to meet you at your current level and facilitate your progression. Sessions are prioritized to help you effectively manage and regulate your training intensity and volume.

If 3 sessions a week takes away from your ability to perform the sport, or 1 session a week isn't providing you with enough stimulus to progress, it's not a good program. Less is more, start on 1 session a week and over time start to add in more sessions as and when you can manage the additional load.

P.E.D.S. works on 3 week waves of training, giving you enough time to progress in the gym but not long enough to stagnate and get bored.

Enjoyment often = hard work.

Hard work with sensible auto regulation = progress.

If you want to get stronger, faster, more explosive, flexible and build a bigger work capacity, jump on the next wave of training.

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Stronger. Faster. Flexible.
Being stronger and more flexible will increase your opportunities to win and decrease the risk of injuries, while helping you recover faster in between sport sessions. Being faster and more explosive willl allow you to use that strength in an instant.
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Ready to compete all year round.
We train strength, speed and flexibility all year round. This ensures everyone is ready to go at any moment, having you ready for any short notice opportunities.
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Basic kit requirements
Most SnC programs require specialist kit that’s unrealistic for the majority combat athletes to access. Doing P.E.D.S. will see you progress using only a Barbell, Dumbbells, Squat rack and Bench.
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Join the P.E.D.S. community
Doing P.E.D.S brings people together. Join a community spread over MMA, Muay Thai and Grappling sports.
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Trusted by champions
Multiple athletes have progressed from the amateur scene through to the pro ranks, reaching high levels of success following the P.E.D.S. Program.
Features
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Access to your coach
Any questions about the training / program send them over, your coach will get back to you minimum once a week.
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Programming 3 days per week
Three sessions a week. Ranked in priority order to allow you to regulate your own training if/when needed.
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Exercise video library
Unsure of what an exercise is on paper? Click the link to watch a video of the exercise.
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Train alongside professional athletes
Share your results with the rest of the team and help push one another to improve.
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Delivered through TrainHeroic
Track your training, access your program, monitor your physical readiness. Follow a plan that’ll see you progress and have you enjoy training.
Equipment
Required
Barbell // Squat rack // Bench // Dumbbell’s
Recommended
SSB // Med balls // Bands // GHD // Kettlebell
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Session 1A

A1

Arm circles

3 x 15

A2

Cobra stretch

3 x 5

A3

Horse stance hold

3 x 20

B1

Pogo jumps

3 x 10 @ 8, 9, 10

B2

Rugby pass with med ball

3 x 5

B3

Squat jump.

3 x 5 @ 8, 9, 10

C1

Zercher pin squat

1 x 5

C2

Zercher pin squat

1 x 5

D1

Pin bench press

1 x 6

D2

Pin bench press

2 x 6

E1

Neck harness extensions

2 x 8

E2

GHD sit ups

2 x 8

F

Dead hang.

2 x 0:30

Thursday
Session 2A

A1

Open and close arms

3 x 15

A2

Cat/cow stretch

3 x 5

A3

Kneeling sumo stretch

3 x 20

B1

Pogo jumps

3 x 10 @ 8, 9, 10

B2

Kettle bell trunk swings

3 x 10

B3

Lateral bounds

3 x 10 @ 8, 9, 10

C1

Zercher good morning

1 x 5

C2

Zercher good morning

1 x 5

D1

Pendlay row.

1 x 6

D2

Pendlay row.

2 x 6

E1

Neck curls

2 x 8

E2

Loaded side bends

2 x 8

F

Dead hang.

2 x 0:30

Saturday
session 3A

A1

Leg swings

3 x 10

A2

Arm circles

3 x 10

A3

Butterfly stretch.

3 x 10

B1

Cossack squat.

3 x 6

B2

Trunk bends

3 x 6

C1

Banded pull aparts.

3 x 10

C2

Dumbbell lateral raises

3 x 8

D1

Dumbbell hammer curl

2 x 8

D2

Wrist curls overhand

2 x 8

Coach
coach-avatar Daniel Davies

Owner of Stone SnC. Bsc in exercise sciences. Westside barbell special strengths certified. ABPU/ AWPC 2022 Deadlift champion. Competed in MMA/ Muay Thai/ BJJ. Coached: WBC Muay Thai + MMA + combat sambo champs. Cage warrior/ARES fighters. ABPU/AWPC record holders.

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Start doing P.E.D.S.

There’s a lot of pressure on athletes to start doing P.E.D.S. Unfortunately it’s no different here. You’ve heard it all before, you’ll never reach your potential without doing P.E.D.S. That’s still the case. Stop waiting to progress and take the fast tra

Start My 7-Day Free Trial
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FAQs
Can anyone do P.E.D.S.
Anyone can do P.E.D.S. From BJJ hobbyists that train once / twice a week to professional MMA fighters training twice a day. The adaptability of the program allows athletes to train to make the most of the time in the gym and work to their own capabilities.
What if I can’t perform an exercise
Swap it out for a variation you can, if pull ups are programmed and you struggle to perform them but have access to a lat pull down, swap it in.
Can I do P.E.D.S all year?
Absolutely. P.E.D.S. can help boost your performance in your sport all year round without the need to change what you're doing. We raise all physical attributes all year, theres no reason an athlete can’t get stronger, faster, flexible and increase their work capacity at all times.
What if I want to be coached in person?
Get in touch on the app for more information about training at Stone Strength and Conditioning.
The Proof
verified-athlete-avatar liam Griffin

WBC British Muay Thai champ + WBC 🌎 14

Verified Athlete

"Dan and I have been working together consistently for over 5 years now. Dan has really changed my perception of strength and conditioning and helped me prioritize intelligent training."

verified-athlete-avatar Joffie Houlton

Pro heavy weight MMA fighter

Verified Athlete

"Since beginning work with Stone S&C, I’ve reaped the benefits, not only gaining strength and improved cardiovascular fitness but also body composition. It’s clear Dan has a wealth of knowledge to apply to each athlete."

verified-athlete-avatar Alex vernon

BJJ brown belt, ADCC pro 🇬🇧🥈

Verified Athlete

"My performance has improved tenfold since Stone SnC gave me Truly Effective Sports Training."

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P.E.D.S. program
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P.E.D.S. program
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P.E.D.S. program
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