Performance Purpose - Strength & Conditioning

Combat Sports
Coach
Jason Lau

Elevate your fighting game with this month-to-month subscription Strength & Conditioning program for fighters. Tailored specifically for fighters, the dynamic approach focuses on enhancing striking power, speed, and strength through 2-3 weekly sessions (with extra optional sessions), while prioritizing skills practice. Enjoy the flexibility of optional training sessions to suit your schedule and personal goals. Benefit from expert coaching to optimize your performance.. Join a community of dedicated fighters, achieve results, and train smarter.

Features
3 sessions per week
Must use App app to view and log training
Team Training
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Shaped by a coach immersed in sport
Crafted by a coach well-versed in the sport's culture, skills, and active participation. Identifying key exercises for optimal athletic development, showcased during skill sessions and carry over into fight camp.
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Become Dominant.
Emphasizing explosive lifts and dynamic movements enhances a fighter's ability to rapidly generate force, leading to powerful strikes. A thoughtfully crafted strength and conditioning program not only develops physical strength but also hones the coordination and speed crucial for precise execution. This comprehensive approach significantly elevates a fighter's overall performance in the ring.
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Become Resilient.
Combat sports strain the body, but this program strengthens vulnerable areas, allowing more frequent training without setbacks. Targeting specific muscle groups reduces injury risk, ensuring your body copes with regular combat training, fostering consistency and performance while minimizing setbacks.
Features
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Join the Team Chat
A group chat where discussions, questions or concerns regarding your training and exercise execution can be answered or just to share your progress.
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Programming 3 days per week
2 Strength and Power focused sessions with an optional third and fourth training day.
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Exercise Video Guidance
Voice-over instructional videos to guide your practice making technical execution easy
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Skills practice comes FIRST.
There will be additional instructions on how to manage your S&C sessions alongside your skills practice.
Equipment
Recommended
Barbell // Adjustable Bench // Dumbbells // Kettlebells // Cable Machine or Resistance Bands // Trap Bar // Pull Up Bar // Weighted Plates // Heartrate Monitor // Assaults Bike/Rower/SkiERG
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
[PHASE ONE] Strength (unilateral) & Anaerobic Capacity Focused [W1D1(1)]

A

Dynamic R.A.M.P Warm-Up (Full Body & Plyo)

1 x 1

B1

Band Assisted Pogos

2 x 12

B2

SL Lateral Bound & Stick

@ 14

B3

Alternating Switch MB Rotational Toss

2 x 8.8184 @ 24

C1

Continuous DB CMJ

3 x 5.5115 @ 8

C2

Band Assisted Plyometric Push Up

3 x 10

D1

DB Push-Press

3 x 7 @ 6

D2

KB Swing

3 x 7 @ 8

E1

DB Split Squat

2 x 7 @ 8

E2

Weighted Chin Up

2 x 7 @ 8

F

Prone and Supine Neck Curl

2 x 11.023 @ 10

Tuesday
[OPTIONAL CONDITIONING] General & Sport-Specific Conditioning [W1D1(1)]

A1

Aerobic Power Intervals 1.0 (Equipment of Choice)

2 x 6

A2

Aerobic Power Intervals 1.0 (Equipment of Choice)

1 x 3:00

B1

Heavy Bag Intervals (Up, Down, Left, Right Series 1.0))

4 x 3:00

B2

Shadow Boxing Intervals

1 x 3:00

Wednesday
[PHASE ONE] Strength (unilateral) & Anaerobic Capacity Focused [W1D2(1)]

A

Dynamic R.A.M.P Warm-Up (Full Body & Plyo)

1 x 1

B1

Low Box Jumpback

2 x 24

B2

Half Kneeling MB Rotational Toss

2 x 8.8184 @ 10

C1

BB Zercher Good Morning

3 x 6 @ 6

C2

Landmine Rotations

3 x 16.5345 @ 16

D1

Goblet Cyclist Squat

3 x 6 @ 6

D2

Half Kneeling Windmill

3 x 6 @ 6

E1

Triple Extension Calf Raise

2 x 11.023 @ 8

E2

DB Chest Supported Row

2 x 7 @ 8

E3

Elevated ISO Neck Bridge (Back & Front)

2 x 25

Saturday
[OPTIONAL CONDITIONING] General & Sport-Specific Conditioning [W2D1(1)]

A1

Aerobic Power Intervals 1.0 (Equipment of Choice)

2 x 8

A2

Aerobic Power Intervals 1.0 (Equipment of Choice)

1 x 3:00

B1

Heavy Bag Intervals (Up, Down, Left, Right Series 1.0))

5 x 3:00

B2

Shadow Boxing Intervals

1 x 3:00

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DOMINATE inside of the ring.

This is a program for fighters that overlooks ALL aspects of performance that will help gain an edge over your opponent. Join the team now.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Stevie Guest

Amateur MMA/Pro Muay Thai Fighter

Verified Athlete

"I feel amazing within my rounds and on the mats. My strength and power has gone up within my striking and wrestling. I am glad I started working together with Jason!"

verified-athlete-avatar Justin Wijnans

Amateur Muay Thai Fighter

Verified Athlete

"Jason took helped me translate speed, strength, power and conditioning into my striking and clinch game."

verified-athlete-avatar Kent Toha

Amateur Muay Thai (C Class) Fighter

Verified Athlete

"Jason takes a detailed approach considering all aspects from the sport quickly devising a plan to attack both strengths and weaknesses in my fight preparations."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Competition Fight Team (Muay Thai/Kickboxing/Boxing S&C)
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Competition Fight Team (Muay Thai/Kickboxing/Boxing S&C)
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Competition Fight Team (Muay Thai/Kickboxing/Boxing S&C)
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Competition Fight Team (Muay Thai/Kickboxing/Boxing S&C)