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Sweet Science of Fighting

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Striking

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Striking 365 Block 1 - General Work Capacity

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

Striking 365 Block 3 - Complex Cycle

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

Striking 365 Block 4 - Cluster Cycle

Striking 365 Block 5 - High Volume Power Training

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.

Grappling

Strength & Conditioning

Work Full-Time

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Dominate The Mats (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

Develop the physical prowess of a life long farm boy.

Strength Training

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Farm Boy Strong For Grapplers

Farm Boy Strong

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. Workout 5 is OPTIONAL.

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Dominate The Cage (RED) - Busy Schedule

Block 2 - Dominate The Cage (RED)

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

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

Boxing strength training for knockout power.

Block 1 - Strength & Cardio Base

Block 2 - Developing Strength & Power

Block 3 - Complete Speed Development

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

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

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

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

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

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Grappler 365 Block 1 - General Work Capacity

Grappling Work Capacity

Hypertrophy

Muscle Building

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Jacked Grappler

Cycle 1 - 6 Weeks

Cycle 2 - 5 Weeks

Cycle 3 - 6 Weeks

Olympic Weightlifting derivatives for power development.

Power

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Weightlifting Derivatives For Explosive Power

4-Week Power Cycle

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Dominate The Mats (RED) - Professional Schedule

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Dominate The Mats (GREEN) - Busy 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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Dominate The Mats (GREEN) - Professional Schedule

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Dominate The Cage (RED) - Professional Schedule

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Dominate The Cage (GREEN) - Busy Schedule

Block 2 - Dominate The Cage (GREEN)

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Dominate The Cage (GREEN) - Professional Schedule

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Dominate The Cage (BLUE) - Busy Schedule

Block 2 - Dominate The Cage (BLUE)

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Dominate The Cage (BLUE) - Professional Schedule

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

Move Up Weight Class

Build Muscle & Move Up A Weight Class For Strikers

Build muscle without sacrificing speed and conditioning

Move Up Weight Class Cycle 1