Combat Sports

9 weeks of strength work for boxers, judoka, wrestlers and grapplers: rotational power, a hip that snaps, hands that never let go and a neck that takes hits. Without ever eating into your technical sessions.

What the program includes

• 9 weeks · 3 sessions / week · Intermediate
• Equipment : gym or dumbbells
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Foundations (weeks 1 to 3) : We set the patterns: hip drive, heavy pulling, controlled rotation and neck. Controlled tempo, wide margin, reference loads written down. This phase is where you learn the movements, not where you load them.
• Phase 2 · Strength (weeks 4 to 6) : The same families, heavier and for fewer reps. We raise intensity, not volume: that is what builds strength without changing weight class. Rest gets longer, technique does not move.
• Phase 3 · Power (weeks 7 to 9) : The strength built turns into speed: explosive variations, short sets, maximal intent on every rep up. This is the phase that transfers to the strike, the throw and the sprawl. Nothing is done tired.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.