16 WEEKS MMA training program + ACCESS TO PRIVATE COMMUNITY (20 spots promo)

This is a four-month strength and conditioning program designed specifically to prepare an MMA athlete for competition. The program utilizes Block Periodization , strategically oscillating between high-volume phases and high-intensity phases, and concluding with a taper to ensure maximum performance in the octagon. Training is structured into three distinct sessions per week (Session A: Strength & Muscular Endurance, Session B: Speed & Power, and Session C: Hypertrophy & Core Power).

PERIODIZATION STRUCTURE (16 Weeks)

The program is broken down into four phases, ensuring progressive adaptation:

Accumulation (Wk 1-4): Focuses on building a muscular base, increasing work capacity, and perfecting technique. This phase uses high volume and moderate intensity (3 RIR).

Intensification (Wk 6-9): Focuses on converting the built muscle into raw absolute strength and Rate of Force Development (RFD). This phase uses medium volume and high intensity (1-0 RIR).

Peaking (Wk 11-14): Aims to maximize central nervous system (CNS) readiness and maximal power expression. Volume is drastically reduced, and intensity is very high (0 RIR). The goal is to be explosive, not tired.

Taper (Wk 15-16): The final stage involves a drastic reduction in volume to eliminate all built-up fatigue while maintaining high speed and neuromuscular readiness.

(Deload weeks occur at Wk 5 and Wk 10 for active recovery, cutting volume by half while maintaining intensity to refresh the nervous system and potentiate strength gains).

TECHNIQUES AND INTENSITY SCALES

The program uses specific training techniques and intensity measures to manage fatigue and stimulate adaptation:

RIR (Reps In Reserve): Used to gauge effort; for example, 2 RIR means stopping when you could still complete 2 more repetitions before muscular failure.

RPE (Rate of Perceived Exertion): An intensity scale from 1-10.

EMOM (Every Minute On the Minute): Conditioning technique where an action is repeated at the start of every minute for a specified duration.

Myo-Reps: A technique used in the Hypertrophy phase involving a main work set followed by small mini-sets with very short rest (2-3 deep breaths) to maximize time under tension and growth.

CONDITIONING RATIONALE

Conditioning protocols shift across the blocks to address different energy systems:

Accumulation (Wk 1-4): Focuses on building work capacity using moderate-pace protocols like EMOMs

Intensification (Wk 6-9): Shifts to intense, short sprints (e.g., Calorie Bike Sprint) targeting the aerobic power system.

Peaking (Wk 11-14): Becomes highly fight-specific and alactic-specific, using maximal, short bursts of effort with fight like rest periods.

Taper (Wk 15-16): Conditioning is minimized to light shadowboxing to maintain flow without taxing the system, ensuring maximum freshness for the fight.