6-week combat conditioning
Pre-camp conditioning block. Builds anaerobic capacity, repeat-sprint ability, and grip-and-clinch strength for BJJ, MMA, or Muay Thai athletes.
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Week-by-week schedule, autoregulation cues, and the biomarkers worth tracking. We'll send two follow-up emails with progression tips, then nothing more.
Design philosophy
Combat sports place an unusual demand profile: high-intensity bursts (15-90 seconds), incomplete recovery (30-60 seconds), repeated across 3-5 rounds plus mat or pad work. Pure aerobic training under-prepares this. Pure anaerobic capacity (hill sprints alone) misses the recovery side. This block uses VO2 max intervals to build the aerobic ceiling, lactate-clearing intervals to sharpen anaerobic recovery, and heavy low-volume strength work twice a week to maintain force production without inflating soreness. Each week ends with one HRV-checked deload day where the readout dictates intensity. Inspired by structures Marek Petrak, Greg Souders, and Bill Campbell publish for combat sport peaking.
What you'll get
Honest outcomes — not transformation promises.
- Improve repeat-sprint ability — recover between high-intensity bursts in under 60s
- Build grip and clinch endurance via farmer carries, deadhangs, and grip-specific accessory work
- Maintain max strength via heavy low-volume work (no detraining during camp)
- Establish HRV-guided autoregulation to manage cumulative camp load
Equipment required
Weekly progression
How the load and emphasis shift over the program.
Daily template
Typical week. Adjust to your schedule, keep the spacing.
Related research and tools
Weekly performance intelligence.
New studies, protocols, and optimization frameworks delivered every Monday. No fluff, no motivation quotes — only what moves the needle.