Strength Training Sessions

• Lower Body (Squat & Deadlift Focus)
  These sessions emphasize foundational compound lifts like squats and deadlifts, along with accessory work to build lower-body strength, stability, and explosiveness. Expect barbell lifts, kettlebell work, plyometrics, and mobility drills targeting the hips, legs, and core. The goal is to increase power for striking, grappling, and overall athletic movement.

• Upper Body (Push/Pull Focus)
  These workouts target the chest, back, shoulders, and arms through pushing and pulling movements. Exercises may include bench press, overhead press, rows, pull-ups, and accessory lifts. The goal is to enhance punching power, grip strength, and muscular endurance while balancing push/pull strength to prevent injury.

• Conditioning Sessions

  • Aerobic Conditioning
    Focuses on building cardiovascular endurance and recovery capacity. Athletes work at a sustainable pace with longer intervals, circuits, and steady-state movements like running, biking, or sled pushes to improve stamina for longer training sessions and fights.

  • Anaerobic Conditioning
    Short, intense bursts of activity followed by rest periods. Workouts may include sprints, battle ropes, medicine ball slams, and explosive bodyweight drills. This builds speed, power, and the ability to sustain high-intensity efforts during sparring or competition.

  • Saturday Conditioning
    A mixed session that combines aerobic and anaerobic work. Athletes can expect a variety of drills, circuits, and functional training designed to challenge the whole body and simulate the demands of MMA.