TrainersEye · Session of the Day · Martial Arts · #034

Martial Arts Fight Conditioning — Round Engine

Round-format glycolytic engine — 2-3 min rounds, 1 min rest, lactate buffering · Stage · Strength Build (loading the fighter)

Target ≈ 65 minDate Body Weight Session RPE cap 9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Stance prep · hips, ankles & rope · 6-8 min

Time__ : __

1	Cat-Cowsteady breathing rhythm	8 + 8
2	Thoracic Rotationstanding leg owns the kick — pivot, grip the floor	2 × 10
3	Jump Ropeangle out after every entry — never straight back	3 min easy

Phase 2 · Fight Speed, Footwork & Reaction8-10 min · short bursts, full recovery · react to the call

Time__ : __

	1	Reactive Angle Change on Callangle out after every entry — never straight back	5 × 10 s
	2	Mirror Sparring Shadow Drillchange levels — head moves off the centre line	5 × 10 s

Phase 3 · Strike / Kick Power Block5 rounds × 2 min : 1 min rest · fight pace, strong finish

Time__ : __

1	Rowing Machine — steadyfight pace, not sprint pace — finish the round strong	2 min round
2	Sprawl1-min rest: hands down, deep nasal breaths, corner mindset	2 min round
3	Bear Crawlfight pace, not sprint pace — finish the round strong	2 min round

Rounds

Progression: Loading rule: fighters lift heavy and leave — 3-5 crisp reps, never pumped and sore into pad work. Neck and grip get sets EVERY strength day.

Phase 4 · Combat Strength & Armor16-20 min · heavy compounds + neck/grip supersets · rest 2 min

Time__ : __

1	Lateral Boundsnap out, snap BACK — the retraction is the speed	3 × 4
2	Farmer Carryclinch clamp — squeeze, tall posture, heavy elbows	3 × 20 m	kg
3	Pallof Pressclinch clamp — squeeze, tall posture, heavy elbows	3 × 8/side

Phase 5 · Fighter Downregulation & Flexibility4-6 min · hip & hamstring length, hanging traction, corner breathing

Time__ : __

1	Figure-Four Stretchsteady breathing rhythm	45 s/side
2	Butterfly Stretchsteady breathing rhythm	60 s
3	Box Breathing1-min rest: hands down, deep nasal breaths, corner mindset	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Fight-ready means injury-free — neck isometrics weekly minimum, standing-leg control on every kick, nothing new in fight week. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.