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Sweet Science of Fighting

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Sick of leaving the gym sore and tired, ruining your training on the mats? Dominate The Mats is designed specifically for grapplers. 

Grappling

Strength & Conditioning

Work Full-Time

Dominate The Mats 3.0 (RED) - Busy Schedule

8 Weeks of strength and power programming for grappling.

Block 1 - 8 Week Grappling Strength Program

6-Week competition cycle to peak you for competition

Block 2 - Competition Cycle

Striking

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Striking 365 Block 1 - General Work Capacity

Striking Work Capacity

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MMA 365 Block 1 - General Work Capacity

MMA Work Capacity

Conditioning sessions are OPTIONAL depending on your technical training schedule.

Strength/Power

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Striking 365 Block 2 - Basic Strength/Power

Preparing the body for the intense cycles to come!

General Strength/Power

Strength and power program with conditioning

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MMA 365 Block 2 - Strength/Power

Sick of leaving the gym sore and tired, ruining your training on the mats? Dominate The Mats is designed specifically for grapplers.

Dominate The Mats 3.0 (RED) - Professional Schedule

Strength and power pairings for turning the work capacity and basic strength into power!

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Striking 365 Block 3 - Complex Cycle

Sick of leaving the gym sore and tired, ruining your training on the mats? Dominate The Mats is designed specifically for grapplers. Workouts 5 & 6 are OPTIONAL depending on your schedule.

Dominate The Mats 3.0 (GREEN) - Professional Schedule

8 Weeks of strength and power programming for grappling with a busy life/work schedule.

Block 1 - 8 Week Grappling Strength & Conditioning Program (GREEN)

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MMA 8-Week Fight Camp

MMA 8-Week Fight Camp Peaking

(Final 4 Weeks) MMA 8-Week Fight Camp Peaking

Incorporating the advanced concept cluster sets to reduce fatigue and maintain bar speed.

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Striking 365 Block 4 - Cluster Cycle

Dominate The Mats 3.0 (GREEN) - Busy Schedule

MMA strength & conditioning program. Combines Dominate the Cage & Underground MMA Conditioning System. Please read the Dominate the Cage PDF under files to learn how this program works including accessing the fitness tests.

Dominate The Cage 3.0 (GREEN) - Busy Schedule

Dominate The Cage (GREEN) - Busy Schedule

Block 2 - Dominate The Cage (GREEN)

Hypertrophy

Muscle Building

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Jacked Grappler

Cycle 1 - 6 Weeks

Cycle 2 - 5 Weeks

Cycle 3 - 6 Weeks

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Striking 365 Block 5 - High Volume Power Training

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MMA 365 Block 3 - Complex Cycle

Develop the physical prowess of a life long farm boy.

Strength Training

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Farm Boy Strong For Grapplers

Farm Boy Strong

Speed and power block to round out the years training

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Striking 365 Block 6 - Speed & Power

Rotational Speed/Power

MMA strength & conditioning program. Combines Dominate the Cage & Underground MMA Conditioning System. Please read the Dominate the Cage PDF under files to learn how this program works including accessing the fitness tests. 

Dominate The Cage 3.0 (GREEN) - Professional Schedule

Dominate The Cage (GREEN) - Professional Schedule

The off-season is about building body armor, getting strong, and developing a deep cardio base. Make sure to read the Wrestling S&C document under the files section to learn how the program should be used.

Wrestling

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Off-Season Wrestling Strength & Conditioning

Low-intensity conditioning and basic strength.

Block 1 - Building The Base

Increasing conditioning and strength intensity.

Block 2 - Intensifying

Your hardest 4 weeks. Crazy power development and conditioning.

Block 3 - Preparing For Pre-Season

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MMA 365 Block 4 - Cluster Cycle

Covering all of your strength & conditioning needs with Casper de Wit, Dutch Olympic Judo Performance Coach. Number of sessions is based on your Judo and work schedule. Please view the PDF for more information.

Judo

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8-Week Olympic Judo Strength & Conditioning (Accumulation)

Judo S&C Accumulation Block

Dominate The Cage 3.0 (RED) - Professional Schedule

Dominate The Cage (RED) - Professional Schedule

Block 2 - Dominate The Cage (RED)

Dominate The Cage 3.0 (RED) - Busy Schedule

Dominate The Cage (RED) - Busy Schedule

In transmutation, we start “mutating” all these improved qualities from accumulation towards those that are more aligned with Judo. Think more explosive movements, weights moved at higher speeds. 

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3-Week Judo Strength & Conditioning (Transmutation)

Judo S&C Transmutation Block

In peaking we mostly lift to maintain strength and become more powerful whilst allowing fatigue to start fading away. In fight week you’ll do very little work comparatively. As you might be making weight as well this welcome break. 

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3-Week Judo Strength & Conditioning (Peaking)

3-Week Judo Peaking 

High volume power training for never ending scrambles and repeating high intensity efforts

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MMA 365 Block 5 - High Volume Power Training

Build the ability to repeat high intensity efforts

MMA Block 5 High Volume Power Training

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Grappler 365 Block 1 - General Work Capacity

Grappling Work Capacity

General strength/hypertrophy block to prepare for more intense training. Workout 2 is OPTIONAL if you want extra gym time to add size and depending on your training schedule.

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Grappler 365 Block 2 - Strength/Hypertrophy

Workout 2 is OPTIONAL depending on your training schedule and if you want to pack on size

Block 2 - Strength/Hypertrophy

Complex cycle to develop speed and power while getting stronger.

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Grappling 365 Block 3 - Complex Cycle

8 weeks strength and power program w/ conditioning

Incorporating more Strongman exercises and concepts. Strongman competition has 3 major events: overhead, loaded carry, and front loaded carry.

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Grappling 365 Block 4 - Strongman Cycle

Repeat high-intensity efforts like takedowns, sweeps, and scrambles without gassing

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Grappling 365 Block 5 - Repeated High-Intensity Efforts

High volume power training for repeat high-intensity efforts

Olympic Weightlifting derivatives for power development.

Power

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Weightlifting Derivatives For Explosive Power

4-Week Power Cycle

Strength Train Like A Professional Boxer and Underground Boxing Conditioning System combined. Make sure to find the Dominate The Ring PDF in the app to find if the RED, GREEN, or BLUE program is right for you based on a simple fitness test in a Google sheet.

Boxing

Dominate The Ring 3.0 - Train Like A Professional Boxer (RED) - Professional Schedule

Boxing strength training for knockout power.

Block 1 - Strength & Cardio Base

Block 2 - Developing Strength & Power

Block 3 - Complete Speed Development

Dominate The Ring 3.0 - Train Like A Professional Boxer (RED) - Busy Schedule

Dominate The Ring 3.0 - Train Like A Professional Boxer (GREEN) - Professional Schedule

Dominate The Ring 3.0 - Train Like A Professional Boxer (GREEN) - Busy Schedule

Dominate The Ring 3.0 - Train Like A Professional Boxer (BLUE) - Professional Schedule

Dominate The Ring 3.0 - Train Like A Professional Boxer (BLUE) - Busy Schedule

Want to move up a weight class without losing your speed and conditioning? Here's your blueprint.

Move Up Weight Class

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Build Muscle & Move Up A Weight Class For Strikers

Build muscle without sacrificing speed and conditioning

Move Up Weight Class Cycle 1

Move Up Weight Class Cycle 2

The 2nd year sequel! This time with more advanced variations chasing eccentric specific adaptations + peripherally biased conditioning.