OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT

PRE-FIGHT CAMP MOBILITY & MOVEMENT (2-4 WEEKS)

PURPOSE: EXERCISE GUIDELINES (2 sessions per week)
Build the movement qualities – mobility, stability, and coordination – Include highly efficient exercises to screen your body for imbalances and
which are the foundation of every other level of your performance. blocks in range of motion.

For example: The Turkish Getup (see worked example below)

GOALS
• Strengthening tendons, ligaments, and joints Load relatively lightly and use for higher reps (typically 40% to 70% of one
• Increasing bone density rep max for 3 sets of 9-12 reps).
• Balance strength around joints
• Increasing connective tissue surrounding individual muscle fibres CONDITIONING GUIDELINES (3 sessions per week)
• Building neuromuscular coordination & coordinated movement patterns General conditioning using relatively low effort levels for a longer length
• Improving aerobic capacity of time, for one continuous effort (no repeats).
• Recovery following last fight camp For example: 30 - 60 minute continuous, steady runs.

WHY Local muscular conditioning using explosive movements repeated for

• Greater efficiency, economy of movement, & smoothness of technique
 short bursts of 8 to 10 seconds with 45 to 60 seconds active rest.
• Improved balance and range of motion

For example: jump squats, jump split-squats, sprints, bounding,
• An improved movement buffer, the capacity to resist injury

pad work or bag work, or plyo push ups
• Preparing the body to withstand the training in following training blocks


EXERCISE WORKED EXAMPLE – TURKISH GET UP

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 OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT
FUNCTIONAL STRENGTH (4 WEEKS)
PURPOSE: EXERCISE GUIDELINES
Build the ability to generate maximal force using Two total body resistance training sessions each week, using compound exercises.
proper movement patterns
For example: deadlifts, squats, bench press, shoulder press,
rows and pull ups for 3-5 sets of 3-5 reps.
GOALS
• Improve muscle fibre recruitment
 CONDITIONING GUIDELINES (3 sessions per week)
• Strengthen full range of motion
 General conditioning using relatively low effort levels for a longer length of time, for one
• Increase strength to weight ratio
 continuous effort (no repeats).
• Maintain explosive power and speed levels

For example 30 - 60 minute continuous, steady runs.
• Increase aerobic power levels
And also sessions using higher effort levels (up to the anaerobic threshold level) for various
WHY interval lengths of time, with low intensity active rests, and multiple repeats.
• Improve balance and stability

For example repeated 3 minute threshold runs
• Directly improve clinch performance

• Improve impact resilience
 Local muscular conditioning using explosive movements repeated for short bursts of 8 to 10
• Improve capacity to develop explosive power
 seconds with 45 to 60 seconds active rest.
• Recover quicker between training sessions
 For example: jump squats, jump split-squats, sprints, bounding, pad work or
bag work, or plyo push ups

And possibly also strongman endurance training like farmers walks, or weighted sled pushing
ofr sets of a minute or two.

EXPLOSIVE POWER (4 WEEKS)

PURPOSE: EXERCISE GUIDELINES
Convert your Functional Strength into Explosive Power Two total body resistance training sessions each week, using explosive compound exercises.

For example: squat jumps, kettlebell swings and, sled pushes, and olympic lifts like
GOALS
cleans, jerks, and snatches for 3-5 sets of 3-5 reps.
• Increase ability to generate high forces more quickly

• Improve explosive timing and rate of relaxation
 CONDITIONING GUIDELINES (3 sessions per week)
• Increase power to weight ratio
 General conditioning using higher effort levels (up to the anaerobic threshold level) for
• Maintain functional strength and speed levels
 various interval lengths of time, with low intensity active rests, and multiple repeats.
• Increase aerobic power levels at higher intensity

For example repeated 3 minute threshold runs

WHY And also sessions using multiple high effort levels of a short duration, with generous rest
intervals.
• Improve the muscle coordination for strikes

• Improve clinch throws and punch kicking power
 For example: multiple short hill sprints of 6 seconds with a minute active rest.
• Improve capacity to develop dominant speed
 Local muscular conditioning using explosive movements repeated for short bursts of 10 to
• Recover quicker between explosive strike combos
 12 seconds with 40 to 50 seconds active rest.

For example: jump squats, jump split-squats, sprints, bounding, pad work or
bag work, or plyo push ups



DOMINANT SPEED (4 WEEKS)

PURPOSE: EXERCISE GUIDELINES
Convert your Explosive Power into Dominant Speed Two total body resistance training sessions each week, using explosive plyometric exercises.

For example: box jumps, hurdles, med ball throws, sprints etc, typically for
GOALS
3-5 sets of 5-10 reps or up to 10 second bursts.
• Increase maximum speed

• Maintain functional strength & explosive power levels
 CONDITIONING GUIDELINES (3 sessions per week)
• Maintain aerobic power levels and build General conditioning using higher effort levels (up to the anaerobic threshold level) for
lactic power tolerance
 various interval lengths of time, with low intensity active rests, and multiple repeats.
• Push fight endurance to the limit

For example repeated 3 minute threshold exercise circuits or pad work rounds
• Remove all fatigue, taper for the fight

And also sessions using multiple high effort levels of a short duration, with generous rest
intervals.
WHY
• Move faster than your opponent
 For example: multiple sprints of 10 secs with a minute active rest.
• Strike with dominant speed
 Local muscular conditioning using explosive movements repeated for short bursts of
• Increase damage caused by strikes
 12 to 15 secs with 30 to 40 secs active rest.
• Convert endurance into fight-specific fitness

For example: jump squats, jump split-squats, sprints, bounding, pad work or
• Peak for fight night, not the day before of after

bag work, or plyo push ups for example.

And local muscular Lactic Power conditioning can be developed using these same explosive
movements, but repeated for bursts of 15 to 30 secs with active rests from 15 to 30 secs.



 OPTIMAL 12-WEEK FIGHT CAMP BLUEPRINT
SHORTER FIGHT CAMPS 10w 10-WEEK FIGHT CAMP EXAMPLES
Functional Strength Block (3 weeks)
Explosive Power Block (3 weeks)
Although the optimal fight camp fully develops each of
Dominant Speed Block (4 weeks)
the performance qualities in the run up to a fight using
full 4-week blocks, we can chop each of those down to If strength levels are already good...
anywhere between 2 to 4 weeks if time is short.
Functional Strength Block (2 weeks)
And… we can even leave a block out if that Explosive Power Block (4 weeks)
performance quality is already firing at an adequate 8w Dominant Speed Block (4 weeks)
level.

The longer you’ve been using effective strength and

8-WEEK FIGHT CAMP EXAMPLES
conditioning training, the better your foundation
Functional Strength Block (2 weeks)
qualities, and the shorter you fight camp can be
Explosive Power Block (3 weeks)
without seriously short-changing you short-term Dominant Speed Block (3 weeks)
performance, or your long-term athletic progress.
6w If strength levels are already good...
So depending on your personal situation, here are
some alternative fight camp suggestions... Explosive Power Block (4 weeks)
Dominant Speed Block (4 weeks)

2w 4w 6-WEEK FIGHT CAMP EXAMPLES

Functional Strength Block (2 weeks)
Explosive Power Block (2 weeks)
Dominant Speed Block (2 weeks)

If strength levels are already good...

Explosive Power Block (3 weeks)

Dominant Speed Block (3 weeks)

4-WEEK FIGHT CAMP EXAMPLES Or...

Explosive Power Block (2 weeks)
Dominant Speed Block (2 weeks) Explosive Power Block (2 weeks)
Dominant Speed Block (4 weeks)
Or...
2-WEEK FIGHT CAMP EXAMPLE
Dominant Speed Block (2 weeks) Dominant Speed Block (4 weeks)

SHORTENING BLOCKS EFFECTIVELY FIGHT WEEK

For each 4-week block, use the following structure: The deload week should always be timed to land on
Week 1 Low (moderate loads) the week of the fight… and on fight week, this deload
Week 2 Medium (higher loads) means no resistance training at all, just the cardio
Week 3 High (maximum loads) conditioning training for that block.
Week 4 Deload (lighter loads)
This is part of a pre-fight taper, designed to physically
For each 3-week block, use the following structure: boost competitive performance at the last minute by at
Week 1 Medium (higher loads) least another 3%.
Week 2 High (maximum loads)
Week 3 Deload (lighter loads) And when you know you’ve trained for a fight more
efficiently and effectively than ever before, the
For each 2-week block, use the following structure: psychological performance boost can’t be
Week 1 High (maximum loads) underestimated either. Chok dee!
Week 2 Deload (lighter loads)

If you’re interested in how you can progress each week

in each block, take a look at this video to learn more:
https://youtu.be/elOsVvHWMGo

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