The MMA Conjugate Method seems complicated, but remember it consists of 3 main components:
- Dynamic exercises
- Max effort lifts
- Accessory lifts
This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength.
Rather than a periodised conditioning program, you are able to train all aspects of conditioning all year round.
Day 1: Max Effort Upper Body
Bench Press (Variation: Incline/Flat/Close Grip)53-53-5 minutes
Weighted Pull-Ups45-82-3 minutes
Overhead Press46-82-3 minutes
Barbell Rows48-101.5-2 minutes
Dips (Weighted if possible)310-121.5-2 minutes
Face Pulls412-151 minute
Core Work (Plank Variations, Russian Twists)320-30 sec1 minute
Day 2: Max Effort Lower Body
Deadlift (Variation: Conventional/Sumo)53-53-5 minutes
Bulgarian Split Squats (Weighted)48-102-3 minutes
Romanian Deadlifts46-82-3 minutes
Glute Ham Raise or Nordic Curls48-101.5-2 minutes
Front Squats36-82-3 minutes
Core Work (Hanging Leg Raises, Ab Rollouts)312-151-2 minutes
Day 3: Dynamic Effort Full Body
Box Squat (Explosive)82-31-1.5 minutes
Speed Bench Press (50-60% 1RM, explosive)831-1.5 minutes
Power Clean or Hang Clean52-32-3 minutes
Plyometric Push-Ups46-81-1.5 minutes
Kettlebell Swings412-151.5-2 minutes
Broad Jumps or Box Jumps53-51-1.5 minutes
Core Work (Med Ball Slams, V-Ups)315-201-1.5 minutes
Program Breakdown:
- Max Effort Days: Focus on building maximum strength through heavy compound movements. This is critical for developing raw power.
- Dynamic Effort Day: Prioritizes explosive strength and speed, crucial for MMA fighters needing to generate power quickly.
Download the program as a pdf here:
MMA Conjugate Method Program – pdfDownload
