PD MMA / BJJ Remote S&C: Training by Matt Owen in TrainHeroic

Project Deliverance

Martial Arts

Coach

Matt Owen

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

$30 / mo

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Combat Strength and Conditioning

Your training should be as specific as your goals to win fights and matches. Mastering and leveraging the fundamental movements and sequences in the gym leads to a higher level of General Physical Preparedness which translates to higher performance in competition. There are many paths to success. We provide the roadmap.

Explosive Power Endurance

Conditioning is King in Combat Sports. We help you develop the Muscular, Cardiovascular, and Neurological "gas tank" to outlast your opponent in high stakes fights and matches. Our proprietary blend of Pushing, Pulling, Hinging, Jumping, and Sprinting coupled with the optimal sequence and scheduling of loads produces a high level of output in the cage and on the mat.

Combat Specific Strength

The fighter who has the ability to produce near maximum force over and over again with low physical and psychological cost has a massive advantage over their opponent. Our training is specifically designed to improve maximal strength production along with the ability to specifically use and express that strength inside the cage and on the mats.

Energy System Integration

Combat Athletes must develop "metabolic flexibility" to transition between three distinct energy systems: ATP-PCr System, Glycolytic System, and the Oxidative System. On this team, we develop and focus on each energy system independently and concurrently to achieve the flexibility and cohesion to perform optimally under pressure.

Features

Access to your coaches

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

Programming 7 days per week

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

Mental Exercises

Structured mental training exercises to cultivate your inner strength

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. Your coaches and team will push you harder, know you better, and keep you going longer.

Sample Week

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

Sunday

2026-3-4

Active Recovery

1 x 45:00

Push-Up

10 x 10

Air Squat

5 x 10

Conditioning

Cool Down

5-10 minute Foam Roller / Mobility

Monday

2026-3-5

Conditioning

Warm Up (Upper Body 2)

Warm Up with 5 Minute Cardiovascular Effort + Foam Roller Then 3x30yd Bear Crawl + 2x10 Shoulder Dislocate + 2x10 Band Pull Apart + 2x10 Upright Row + 2x10 Bicep Curl + 2x10 Barbell Strict Press

Bench Press

1 x 3 @ 50 %

Bench Press

8 x 3 @ 50 %

Med Ball to Wall (Rotational Power)

8 x 3

Bent Over Row

5 x 10

DB Upright Row

5 x 10

Standing DB Press

5 x 10

Banded KB Swing

4 x 15

Seated Box Jump

4 x 5

Zercher Position Walk

5 x 30

Assault Bike

5 x 20

Conditioning

Cool Down

5-10 minute Foam Roller / Mobility

Tuesday

2026-3-6

Conditioning

Warm Up (Zercher Squat)

Warm Up with 5 Minute Cardiovascular Effort @ Easy Pace + Foam Roller + 2x10 Shoulder Dislocate + 2x10 Air Squat + 2x5 Zercher Squat + 2x10 Bicep Curl @ Light Weight + 2x10 Barbell Wrist Curl + 2x5 Peaks and Valleys

Double KB Swing

3 x 12

Band Pull-Apart

3 x 20

Deep Squat Stretch

3 x 1:00

Front Squat

1 x 2 @ 80 %

Front Squat

6 x 2

Drop Jump to Box Jump

6 x 3

DB Front Raise

3 x 12

DB Lateral Raise

3 x 12

DB Reverse Fly

3 x 12

Rowing

10 x 30 @ 90

Lying Banded Hamstring Curl

4 x 15

Conditioning

Cool Down

5-10 Minute Foam Roller / Mobility

Wednesday

2026-3-7

Conditioning

Warm Up (Recovery 3)

Warm Up with 4 Minutes of Step-Up to 18'' Box (Easy Pace, Switch Lead Foot with Each Step) + Foam Roller Then 2x6 Peaks and Valleys + 2x10 Air Squat + 2x10 Shoulder Dislocate + 2x10 Banded Good Morning/ RDL + 2x8 ISO Push-Up (3 second Hold at the Bottom

Deadlift from Deficit

5 x 5 @ 40 %

Band Face Pull

4 x 25

Tate Press

4 x 15

Goblet Squat

4 x 10

Repeating Broad Jump

4 x 3

Rowing

1 x 2000

Conditioning

Cool Down

"Cool Down" with 5-10 minute Foam Roller & Mobility

Thursday

2026-03-08

Yoga: Recover Like a Pro

1 x 20:00

Thursday

2026-03-08

Rest

Sparring

1 x 120:00

Friday

2026-03-09

Fight Specific Skill Work

1 x 120:00

Friday

2026-03-09

Conditioning

Warm Up (Mixed Squat)

Warm Up with 5-10 minute Cardiovascular Effort @ Easy Pace + Foam Roller + 3x10 Air Squat + 3x10 Shoulder Dislocate + 2x5 Back Squat @ Barbell + 2x5 Front Squat @ Barbell + 2x5 Peaks and Valleys

Lateral A Skip

3 x 15

High Knee Hug

3 x 20

Deep Squat Stretch

3 x 1:00

Russian KB Swing

3 x 20

DB Floor Press

4 x 20

Bodyweight Row

4 x 15

Suitcase Carry

4 x 60

Explosive Med Ball to Floor

4 x 20

SkiErg

5 x 150

Front-Leaning Rest (FLR)

5 x 60

Seated Band Hamstring Curl

4 x 20

Conditioning

Cool Down

5-10 Minute Foam Roller / Mobility

Saturday

2026-03-10

Yoga for Knee Pain

1 x 15:00

Saturday

2026-03-10

Conditioning

Gym Jones Tactical Warm Up 2

Warm Up 5 mins of Movement of Choice (With purpose and Nasal Breathing Only) Then 4x25 of Each: Lat Pull Downs + Banded Tricep Pushdowns + DB Bench Press

Deep Squat Stretch

3 x 1:00

RF Stretch

3 x 30

KB Halo

3 x 10

A-Skip

3 x 30

Split Stance Hex Bar Deadlift

1 x 3 @ MAX %

Split Stance Hex Bar Deadlift

4 x 3 @ 80 %