Fight Ready
Coach Dusseault Conditioning
This is a program for combat sports athletes. You will build strength, power, speed, and conditioning that is actually made to translate to the high paced nature of a fight.
Whether you are in MMA, boxing, Muay thai or other... your goal is to be the best ATHLETE you can possibly be. Following this program will be a great way to start moving in that direction.
Get away from the guesswork, the over training, and all the other critical mistakes fighters make that lead to gassing out and poor performances.
Focus your time and energy on programming that will actually give you the results you need and allow you to finally see the success you want !
A
Steady State Cardio
1 x 3:00
Prep
B
M-M-A Warm Up 1 (Mobility)
M-M-A stands for Movement, mobility, activation (Not just for MMA fighters haha) Knee Over Toe Lunge x 8/ leg Adductor Rock Backs x 8/side Deep Squat Drop Ins x 12 Kickstand T-Spine Rotations x 8/side Shoulder Swimmers x 12 Take your time with each exercise here - The aim is not to rush through and get it done, the aim is to build range of motion and get the body ready for a training session ahead!
Prep
C
M-M-A Warm Up 1 (Activation)
M-M-A stands for Movement, mobility, activation (Not just for MMA fighters haha) Glute Bridge Marches x 8/leg Anti Rotation Dead Bug x 8/ leg / side Crucifix Raises x 12 - Keep the weights LIGHT Palms Up A-Raises x 12 - Keep the weights LIGHT
D
Lateral Hop & Hold
2 x 8
E
Single Leg Hop & Hold
2 x 8
F
DB Bulgarian Split Squat
3 x 6
G
DB Lateral Squat
3 x 6
H1
Barbell Bent Over Row
3 x 8
H2
Dumbbell Bench Press
3 x 6
Conditioning
I
Aerobic Power
KB Swing 1:00 Rest 30 sec Air Bike: 1:00 Rest 30 sec Battle Ropes 1:00 Rest 30 sec Repeat x 2 - 3 rounds
A
Steady State Cardio
1 x 3:00
Prep
B
M-M-A Warm Up 1 (Mobility)
Knee Over Toe Lunge x 8/ leg Adductor Rock Backs x 8/side Deep Squat Drop Ins x 12 Kickstand T-Spine Rotations x 8/side Shoulder Swimmers x 12 Take your time with each exercise here - The aim is not to rush through and get it done, the aim is to build range of motion and get the body ready for a training session ahead!
Prep
C
M-M-A Warm Up 1 (Activation)
Glute Bridge Marches x 8/leg Anti Rotation Dead Bug x 8/ leg / side Crucifix Raises x 12 - Keep the weights LIGHT Palms Up A-Raises x 12 - Keep the weights LIGHT
D
Box Jumps
3 x 5
E
High Kneeling Medball Heave
3 x 12
F1
Dumbbell RDL
3 x 8
F2
Glute Bridges
3 x 12
G
Standing Alternating Shoulder Press
3 x 8
H
Pull-Up
Conditioning
I
Aerobic Power Interval Session A
For aerobic power work, our structure is 1:00 of work and 3:00 of rest and repeat x 4 rounds. For the 1:00 of work you should be going as hard as you possibly can. Even if the output fades through the minute, the effort should NEVER be fading. To keep some variety I like to use two exercises and go 30 seconds of each for these intervals. However if you prefer, we can keep to 1 exercise for every set. 30 seconds Kettlebell swings (HEAVY) 30 seconds Battle Ropes 3:00 rest Repeat x 5 rounds.
A
Steady State Cardio
1 x 3:00
Prep
B
M-M-A Warm Up 1 (Mobility)
Knee Over Toe Lunge x 8/ leg Adductor Rock Backs x 8/side Deep Squat Drop Ins x 12 Kickstand T-Spine Rotations x 8/side Shoulder Swimmers x 12 Take your time with each exercise here - The aim is not to rush through and get it done, the aim is to build range of motion and get the body ready for a training session ahead!
Prep
C
M-M-A Warm Up 1 (Activation)
Glute Bridge Marches x 8/leg Anti Rotation Dead Bug x 8/ leg / side Crucifix Raises x 12 - Keep the weights LIGHT Palms Up A-Raises x 12 - Keep the weights LIGHT
D
Small Bilateral Hops
2 x 12
E
Single Leg Hop & Hold
3 x 6
F
Reverse Lunges
3 x 8
G
Lateral Step Up
3 x 8
H
Renegade Row
3 x 8
I
Dumbbell Floor Press
3 x 8
Conditioning
J
Aerobic Power Interval B
Air bike - 2:00 Rest 1:00 Battle Ropes - 1:00 Squat Jumps - 1:00 Rest 1:00 Repeat x 4-5 rounds
A
Steady State Cardio
1 x 20:00
B
Hip Mobility Routine A
Prep
C
Full Shoulder Mobility Routine
Shoulder Mobility work designed to help give you as much strength & range of motion through your shoulders as possible. Focus on really dialling in your technique for every exercise and do not rush it! Feel the stretches and breathe through them as best you can! . Repeat every exercise for 2 x 10-15 reps per exercise! . Alternating Shoulder Swimmers Y-T Raises Straight Arm Rotations Shoulder Prehab Kneeling Foam Roller Roll-Outs
Kenny Dusseault
I've specialized in strength and conditioning for combat sports the last seven years. In that time I've worked with athletes online in over 40 countries, all the way from amateur debuts, to UFC main events and World title challengers across other disciplines. These include Sean Brady, Chris Curtis, Liam Wilson, and so many more.
Then this program is for you. Take away the guess work. Give yourself training that will finally deliver results
Start My 7-Day Free Trial
Cody Gibson
UFC Fighter
Verified Athlete"It was easy to align with you once I saw your philosophies and how you operate. Felt better than ever in my training"
Sean Brady
UFC Fighter
Verified Athlete"You actually understand what fighters need and that they need to balance their training with other things instead of just trying to make it as brutal as possible like you see a lot of out there"
Chris Curtis
UFC Fighter
Verified Athlete"You were a god send this camp."
Liam Wilson
World Ranked Boxer
Verified Athlete"Feeling fitter and stronger than ever before every fight since we started working together"
When you join a team you’re getting more than programming, you’re joining an online community.
Fight Ready
Fight Ready
Fight Ready
