SSC - Fight Club
Standard Strength Collective
Martial ArtsFight Club is a strength and conditioning program designed for fighters to supplement their MMA training. Join our team and follow the same training program as undefeated MMA fighter Theo Haig. Our basis for all of our training is building force production through strength training, explosive olympic variations, plyometrics, speed and agility training, and VO2 max training. This is just scratching the surface but if you are a seasoned fighter or just getting started in your journey, this is the program for you.
Warm Up:
A
Assault Bike 5 min Building each Min (Target HR 130-140)
B
5 Way Shoulder
C
1 and 1/4 Bench with Chains
5 x 3
D
DB Incline Bench Press
3 x 8
E
DB Fly
3 x 8
F
Ring Dips
G
Seated EZ Bar French Press
3 x 12
H
Tricep Rope Pulldowns
3 x 12
I
Bench Dip Burn Out Set
7 x 7
J
Assault Bike Sprint
1 x 5:00
Core Finisher
K
Core Superset: 3x - GHD Iso Med Ball Toss x 30s - GHD Iso Single Arm KB Hold x 30s (15 ea arm) - Hollow Hold x 30s - Superman Hold x 30s
Warm Up:
A
Warm Up: 400m Jog - Then: 2x through - 30s Dead Hang - 5 Strict Pull Ups (Bodyweight) - 10 Bodyweight Lunges - 10 Air Squats
B1
Wide Grip Pull-Ups
B2
DB Pullover
3 x 10
C1
Barbell Bent Over Row
3 x 8
C2
Alternating DB Hammer Curl
3 x 8
D1
Rope Pull Ups
3 x 10
D2
Alternating Incline DB Curls
3 x 8
D3
Face Pulls
3 x 10
IWT Workout
E
- 3 Rounds of: - 500m Row - Box Jumps x 10 (30 in) - Sled Sprint x 100 meters - Rest 1:30 - Rest 4 min - 2 Rounds of: - 800m Row - KB Front Rack Lunges x 50ft - Heavy Backwards Sled Pull x 50m (Add 100lbs to sled after sprints in first portion of IWT) - Rest 1 min - Rest 4 min - 1 Round of: - 1000m Row - 10 KB Turkish get ups (53)
Warm Up:
A
Warm up: 1 Mile Run (8 - 10 min mile, just a warm up)
Prep
B
Glute Warm up 1.0
Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep
Pre Lift Plyos
C
Single Leg Line Hops x 25ft ea leg Single Leg Tuck Jumps x 5 ea leg Lateral Skater Jump complex 5 x 3 ea leg
D
Halt Power Clean
5 x 2
E
Clean High Pulls
3 x 3
F1
Front Squat
1, 3, 3, 3
F2
Seated Box Jump
4 x 5 @ 30
G1
GHR Razor Curls
G2
Feet Elevated Goblet Squats
3 x 10
Theo Neck Flexion
H
Complete a Theo Neck Flexion Circuit
Warm Up:
A
Warm Up: Assault Bike 5 min Building each Min (Target HR 130-140)
Prep
B
Glute Warm up 1.0
Perform the following warm up with a glute band (10m of ea excercise) - Place band just above the knees - Power position forward walk leading with left foot - Power position backwards walk leading with left foot - Power position forward walk leading with right foot - Power position backwards walk leading with right foot - Power position lateral shuffle left - Power position lateral shuffle right - 10 air squats with 2 second pause at the bottom of each rep
Prep
C
Dynamic Warm Up: Clean
30 second Couch Stretch (Left/Right) 30 second Samson Strech 30 second Bar to Quads Squat PVC Stretch Forward Lunge x 10 yrds Lateral Lunge x 10 yrds (Left/Right) High Knee Run x 10 yrds Lateral high Knee Run x 10 yrds (Left/Right) Squat Jumps x 5 reps Torokhtiy Pulls x 5 reps
D
Clean
5 x 3
E
Clean Grip DL + 2 Low Hang Clean Pull
3 x 1
F
Back Squat
4 x 8
Post Lift Plyos
G
Superset the following: 5x - - Single Leg Tuck Jumps x 3 ea Leg - Seated Box Jumps x 3 (30” or higher, just don’t smash your shin)
H
Bulgarian Squat Death Set
3 x 20
I
Hamstring Curls with Sliders
3 x 10
Theo Neck Flexion
J
Complete a Theo Neck Flexion Circuit
Theo
Haig
Verified Athlete"Standard Strength has changed the way I train. It's not just in the cage or on the mat where you need to push yourself. I strongly believe that all of the work I put in to my strength and conditioning with this program has separated me from other athletes and giving me the edge I need."
When you join a team you’re getting more than programming, you’re joining an online community.
SSC - Fight Club
SSC - Fight Club
SSC - Fight Club
