Combat Sports Strength + Conditioning
8-week intermediate-advanced strength + conditioning program for combat athletes (boxing, MMA, BJJ, wrestling). Heavy compounds, explosive work, grip strength, and brutal conditioning.
- Equipment
- Barbell, Kettlebells, Full Gym
- Style
- Heavy, High Intensity
Start Combat Sports Strength + Conditioning for free
Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.
About this program
Eight-week S+C program for combat athletes — boxing, MMA, BJJ, wrestling. Built around the demands: max strength, explosive power (from clinch and stand-up), grip strength (gi grappling, holding), and brutal aerobic + anaerobic conditioning to maintain output through 5+ rounds. Four S+C sessions per week meant to layer onto skill training (3-5 additional skill sessions/week — the rest days here are when you're sparring/rolling).
Mon: Strength + power. Tue: Conditioning. Thu: Lower power + carries. Fri: Pulling + grip work.
The program
Here's week 1 of 8. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.
See it with your weights
Enter your one-rep max and every percentage below turns into a weight you can load.
Week 1
Day 1 Strength + Power
Squat 5 × 5 @ 77% Power Clean 4 × 3 Pull-Ups 4 × 6 Day 2 Conditioning
Assault Bike Assault bike intervals — round simulation. 10 × 30 s Burpees 3 × 10 - Day 3 Rest
Day 4 Lower Power + Carries
Deadlift 5 × 3 @ 80% Kettlebell Swing 5 × 10 Farmer's Walk 15m (50') 4 × 15 m Day 5 Pulling + Grip
Cable Row 4 × 10 Turkish Get-Up 3 × 5 Farmer's Walk 15m (50') 4 × 15 m Plank 3 × 1 min - Day 6 Rest
- Day 7 Rest
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
- Week 7
- Week 8
Weeks 2–8 are free in the Capazity app
Get the full 8-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.
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