Fight Ready: The 12-Week Fight Camp Blueprint

Stop training like a bodybuilder and start training like a fighter. This premium 12-week strength and conditioning protocol is built on a foundation of 30 years of martial arts experience—spanning Kickboxing, BJJ, and MMA—fused with the clinical rigors of a qualified Sport Scientist and Exercise Physiologist.

We treat your "Total Work Capacity" as a finite resource. If you pour too much into disorganized, exhausting conditioning, your strength, speed, and recovery will suffer. This blueprint is scientifically engineered to maximize your physiological output while meticulously managing your Central Nervous System (CNS) load, ensuring you arrive at competition day at the absolute peak of your athletic potential.

Phase 1: Aerobic Base (Weeks 1–4) — Capacity Building

Before you sharpen the blade, you must build the foundation. This phase prioritizes building a massive aerobic engine through advanced low-intensity conditioning ("Roadwork 2.0") to increase stroke volume and accelerate recovery between hard rounds. Simultaneously, you will execute a heavy strength protocol focused on compound lifts to build maximal strength and hypertrophy while your CNS is fresh and metabolic fatigue is low.

Phase 2: Threshold (Weeks 5–8) — The Grind

This phase bridges the gap between steady-state endurance and explosive power. We introduce sustained hard efforts via 4–8 minute intervals and Maximal Aerobic Speed (MAS) protocols designed to elevate your VO2 max. In combat terms, this builds the ability to maintain a grueling, high-pressure pace (clinching, wrestling, relentless output) without redlining and gassing out. On the lifting floor, volume drops as we transition to Strength-Speed—moving moderate weights with maximum velocity to protect your joints and CNS.

Phase 3: Anaerobic (Weeks 9–12) — The Peak

The final block is designed for pure, high-intensity fight simulation. Utilizing High-Intensity Interval Training (HIIT), Alactic bursts, and specific Lactic Power intervals, this phase trains your body to remain highly explosive even when your muscles are screaming and your lungs are burning. Strength work shifts to a minimalist, power-focused approach, utilizing low reps (1–3) at maximal speed to "prime" the nervous system without adding unnecessary, fatiguing muscle mass.

Why This Blueprint Works

Scientific Integration: Every session is calibrated based on Exercise Physiology principles to ensure maximum athletic adaptation and minimise the risk of overtraining.

Tactical Periodization: The program is built to complement mat work, not clash with it.

Guidance on how to integrate skill training: Upon signing up we will send out a guideline with recommendations on how to tailor your martial arts/combat sport training to match each phase of the training cycle, ensuring you are in peak condition on the day of competition.

Stop guessing your prep. Build an elite gas tank and explosive power with a blueprint designed by a sport scientist who actually knows the mats.

Upon purchase you will gain access to your program via the custom Way-finder Performance app- all of your workouts delivered to your phone, track your progress in real time. Train when it suits you. Get in the best shape of your life!

You will have 14 weeks access to this program from date of purchase. For extension (not guaranteed), custom and semi-custom programming contact us via the app.