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Striking Performance Blueprint

JL Performance Coaching

Combat Sports

Coach

James Langford

The Elite Striker Blueprint is a complete, ready-to-use training system designed to prepare striking athletes from sports such as Taekwondo, Karate and Kickboxing for the unique demands of the ring or the mat sharp footwork, explosive kicking power, and the conditioning to go the distance.

No more guessing, no more overtraining. This plan balances strength, conditioning, and recovery so you peak on fight night instead of burning out in the gym.

This program follows a vertical integration periodisation model so we will always be developing key attributes such as speed, power, strength, rate of force development, aerobic conditioning, alatic power and more. This means you are always ready to perform at your best.

Built from over 8 years of experience coaching combat athletes to World Championships, European Titles, and big fight nights, this program gives you the exact structure used at the highest level.

Having direct access to me, your coach, means you can seek advice on form checks, tapering, peaking and anything else you need. I am in your corner.

$65 / mo

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Develop knockout power

Using a combination of strength, power and plyometric work you will build you power and confidence in your strikes.

Gas out no more

Stop doubting your fitness levels. Through various training cycles you will progress through blocks designed to develop all 3 energy systems. All of this will come together on fight nights or at competitions to make sure you are able to outwork your opponents when it matters the most.

Build robustness

Combat sports and martial arts are tough on the body, there is no denying that. Through targeted robustness work you will begin to strengthen key injury sites to make sure you miss less sessions and can train at a greater intensity when needed.

Have me in your corner

Got a question about the program? Need advice on how to modify an exercise? You'll have direct access to me via the apps chat feature. No more confusion or frustration.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year.

Equipment

Required

Barbells // Dumbbells

Recommended

Kettlebells // Resistance Bands // Cable Stack // Adjustable Bench

Sample Week

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

Sunday

Strength - Vertical Integration

Worlds Greatest Stretch

2 x 5

Dead Bug

2 x 5

Plate Reverse Lunge & Twist

2 x 5

Downdog Toe Taps

2 x 5

Extensive Deep Medball Squat Jump

2 x 20

Drop Jump to Box

3 x 5

Seated Box Jump

4 x 4

Back Squat

3 x 4

Weighted Chin Ups

3 x 5

Split Kneeling Cable Twist

2 x 8

Weighted Prone Swimmer

2 x 10

Single Leg DB Calf Raise

2 x 10

Long Lever Adductor Hold

2 x 20

Sunday

Strength - Vertical Integration

Worlds Greatest Stretch

2 x 5

Dead Bug

2 x 5

Plate Reverse Lunge & Twist

2 x 5

Downdog Toe Taps

2 x 5

Extensive Deep Medball Squat Jump

2 x 20

Drop Jump to Box

3 x 5

Seated Box Jump

4 x 4

Back Squat

3 x 4

Weighted Chin Ups

3 x 5

Split Kneeling Cable Twist

2 x 8

Weighted Prone Swimmer

2 x 10

Single Leg DB Calf Raise

2 x 10

Long Lever Adductor Hold

2 x 20

Monday

Conditioning - Alactic Power

Assault Bike

1 x 10:00

Assault Bike

6 x 0:10

Rest

1 x 4:00

Assault Bike

6 x 0:10

Monday

Conditioning - Alactic Power

Assault Bike

1 x 10:00

Assault Bike

6 x 0:10

Rest

1 x 4:00

Assault Bike

6 x 0:10

Wednesday

Strength - Vertical Integration

Worlds Greatest Stretch

2 x 5

Dead Bug

2 x 5

Squat and Press

2 x 5

Plate Reverse Lunge & Bend

2 x 5

Extensive Med Ball Chest Pass

2 x 20

Drop Jump to Box

3 x 5

Broad Jump

4 x 4

Barbell Hip Thrust

3 x 4

Alt DB Bench Press

3 x 5

Single Arm DB Sit Up

2 x 8

Cable Face Pull

2 x 10

Pigeon Lift Off

2 x 10

Neck Bridge Isometric on Bench

2 x 20

Thursday

Conditioning - Aerobic Power

Run

1 x 10:00

Run

5 x 1:00

Coach

More from JL Performance Coaching

James Langford

James is a strength and conditioning coach with over 10 years experience working in elite sport. During this time he has worked with Olympic Medalists, World Champions, European Medalists, National champions and more across an array of striking sports including Taekwondo, Karate, Muay Thai, Kickboxing and more..

In just a few weeks time you could be be punching harder and outworking your opponent in the ring whilst picking up less injuries.

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FAQs

Who is this program for?

This program is for anyone who competes or trains in a striking based sport but feels their physical development is letting them down on the mats or in the ring.

How many sessions per week are there?

There are 2 strength sessions and 2 conditioning sessions each week to complete. These can be adapted for you however so if you only have 3 training days available per week then dont let this put you off.

How long does each session take?

Most strength sessions will last between 45 minutes to 1 hour. The conditioning sessions will last between 30-45 minutes. The sessions are designed to enhance physical qualities but not to last so long that they make you overly fatigued and sore for your technical sessions.

What if I have questions?

You'll be able to ask me anything you need or require through the apps in-built chat function.

Can I join this program at any time?

The program is designed and ran in a way that you could hop in and join at any stage. However it is recommended to complete at least 8-10 weeks before your first competition or tournament to make sure there is enough time to develop physically.

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