The MMA Conjugate Method seems complicated, but remember it consists of 3 main components:<\/p>\n\n\n\n
This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength.<\/p>\n\n\n\n
Rather than a periodised conditioning program<\/a>, you are able to train all aspects of conditioning all year round. <\/p>\n\n\n\n<\/p>\n\n\n\n<\/p>\n\n\n\n\n<\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1: Max Effort Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Exercise<\/strong><\/th><th><strong>Sets<\/strong><\/th><th><strong>Reps<\/strong><\/th><th><strong>Rest Time<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Bench Press (Variation: Incline\/Flat\/Close Grip)<\/td><td>5<\/td><td>3-5<\/td><td>3-5 minutes<\/td><\/tr><tr><td>Weighted Pull-Ups<\/td><td>4<\/td><td>5-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Overhead Press<\/td><td>4<\/td><td>6-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Barbell Rows<\/td><td>4<\/td><td>8-10<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Dips (Weighted if possible)<\/td><td>3<\/td><td>10-12<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Face Pulls<\/td><td>4<\/td><td>12-15<\/td><td>1 minute<\/td><\/tr><tr><td>Core Work (Plank Variations, Russian Twists)<\/td><td>3<\/td><td>20-30 sec<\/td><td>1 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2: Max Effort Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Exercise<\/strong><\/th><th><strong>Sets<\/strong><\/th><th><strong>Reps<\/strong><\/th><th><strong>Rest Time<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Deadlift (Variation: Conventional\/Sumo)<\/td><td>5<\/td><td>3-5<\/td><td>3-5 minutes<\/td><\/tr><tr><td>Bulgarian Split Squats (Weighted)<\/td><td>4<\/td><td>8-10<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Romanian Deadlifts<\/td><td>4<\/td><td>6-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Glute Ham Raise or Nordic Curls<\/td><td>4<\/td><td>8-10<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Front Squats<\/td><td>3<\/td><td>6-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Core Work (Hanging Leg Raises, Ab Rollouts)<\/td><td>3<\/td><td>12-15<\/td><td>1-2 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3: Dynamic Effort Full Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Exercise<\/strong><\/th><th><strong>Sets<\/strong><\/th><th><strong>Reps<\/strong><\/th><th><strong>Rest Time<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Box Squat (Explosive)<\/td><td>8<\/td><td>2-3<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Speed Bench Press (50-60% 1RM, explosive)<\/td><td>8<\/td><td>3<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Power Clean or Hang Clean<\/td><td>5<\/td><td>2-3<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Plyometric Push-Ups<\/td><td>4<\/td><td>6-8<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Kettlebell Swings<\/td><td>4<\/td><td>12-15<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Broad Jumps or Box Jumps<\/td><td>5<\/td><td>3-5<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Core Work (Med Ball Slams, V-Ups)<\/td><td>3<\/td><td>15-20<\/td><td>1-1.5 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Program Breakdown:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Max Effort Days<\/strong>: Focus on building maximum strength through heavy compound movements. This is critical for developing raw power.<\/li>\n\n\n\n<li><strong>Dynamic Effort Day<\/strong>: Prioritizes explosive strength and speed, crucial for MMA fighters needing to generate power quickly.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Download the program as a pdf here:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of MMA Conjugate Method Program - pdf.\"><\/object><a id=\"wp-block-file--media-83ad5983-8562-4361-85b9-fa492f8327c7\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\">MMA Conjugate Method Program – pdf<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-83ad5983-8562-4361-85b9-fa492f8327c7\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: 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 […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[784152946,337,34941026,56232,23199],"class_list":["post-15455","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-fitness","tag-health","tag-mma-2","tag-strength","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. 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Day 1: Max […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-12T18:13:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-07T10:18:28+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","og_locale":"en_GB","og_type":"article","og_title":"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com","og_description":"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: 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 […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-09-12T18:13:03+00:00","article_modified_time":"2025-02-07T10:18:28+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA \u00a0Conjugate Method Program .pdf [2025]","datePublished":"2024-09-12T18:13:03+00:00","dateModified":"2025-02-07T10:18:28+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/"},"wordCount":289,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","health","mma","strength","ufc"],"articleSection":["Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","name":"MMA \u00a0Conjugate Method Program .pdf [2025] - 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BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-41h","jetpack-related-posts":[{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","url_meta":{"origin":15455,"position":0},"title":"MMA Strength & Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/","url_meta":{"origin":15455,"position":1},"title":"MMA Strength & Conditioning Program \u00b7 pdf \u00b7 [2026]","author":"Dave","date":"August 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":2961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/","url_meta":{"origin":15455,"position":2},"title":"Strength & Conditioning for MMA – Nick Curson","author":"Dave","date":"May 25, 2015","format":false,"excerpt":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos https:\/\/youtu.be\/ZJmYFlvKloE Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ZJmYFlvKloE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/05\/06\/cross-training-for-mma-infographic\/","url_meta":{"origin":15455,"position":3},"title":"Cross Training for MMA – Infographic","author":"Dave","date":"May 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\u2026","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/","url_meta":{"origin":15455,"position":4},"title":"MMA – 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"October 6, 2020","format":false,"excerpt":"6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. I guess it's a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially\u2026","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":11382,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/01\/27\/plyometrics-mma-workout\/","url_meta":{"origin":15455,"position":5},"title":"Plyometrics MMA Workout","author":"Dave","date":"January 27, 2020","format":false,"excerpt":"Power is one of the most important physical attributes a fighter can possess. It can be the difference between a knockout victory or a loss \u2013 how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow?\u2026","rel":"","context":"In "boxing"","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=15455"}],"version-history":[{"count":8,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15455\/revisions"}],"predecessor-version":[{"id":15740,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15455\/revisions\/15740"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=15455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=15455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=15455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/p>\n\n\n\n
<\/p>\n\n\n\n\n<\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1: Max Effort Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Exercise<\/strong><\/th><th><strong>Sets<\/strong><\/th><th><strong>Reps<\/strong><\/th><th><strong>Rest Time<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Bench Press (Variation: Incline\/Flat\/Close Grip)<\/td><td>5<\/td><td>3-5<\/td><td>3-5 minutes<\/td><\/tr><tr><td>Weighted Pull-Ups<\/td><td>4<\/td><td>5-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Overhead Press<\/td><td>4<\/td><td>6-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Barbell Rows<\/td><td>4<\/td><td>8-10<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Dips (Weighted if possible)<\/td><td>3<\/td><td>10-12<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Face Pulls<\/td><td>4<\/td><td>12-15<\/td><td>1 minute<\/td><\/tr><tr><td>Core Work (Plank Variations, Russian Twists)<\/td><td>3<\/td><td>20-30 sec<\/td><td>1 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2: Max Effort Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Exercise<\/strong><\/th><th><strong>Sets<\/strong><\/th><th><strong>Reps<\/strong><\/th><th><strong>Rest Time<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Deadlift (Variation: Conventional\/Sumo)<\/td><td>5<\/td><td>3-5<\/td><td>3-5 minutes<\/td><\/tr><tr><td>Bulgarian Split Squats (Weighted)<\/td><td>4<\/td><td>8-10<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Romanian Deadlifts<\/td><td>4<\/td><td>6-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Glute Ham Raise or Nordic Curls<\/td><td>4<\/td><td>8-10<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Front Squats<\/td><td>3<\/td><td>6-8<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Core Work (Hanging Leg Raises, Ab Rollouts)<\/td><td>3<\/td><td>12-15<\/td><td>1-2 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3: Dynamic Effort Full Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Exercise<\/strong><\/th><th><strong>Sets<\/strong><\/th><th><strong>Reps<\/strong><\/th><th><strong>Rest Time<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Box Squat (Explosive)<\/td><td>8<\/td><td>2-3<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Speed Bench Press (50-60% 1RM, explosive)<\/td><td>8<\/td><td>3<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Power Clean or Hang Clean<\/td><td>5<\/td><td>2-3<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Plyometric Push-Ups<\/td><td>4<\/td><td>6-8<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Kettlebell Swings<\/td><td>4<\/td><td>12-15<\/td><td>1.5-2 minutes<\/td><\/tr><tr><td>Broad Jumps or Box Jumps<\/td><td>5<\/td><td>3-5<\/td><td>1-1.5 minutes<\/td><\/tr><tr><td>Core Work (Med Ball Slams, V-Ups)<\/td><td>3<\/td><td>15-20<\/td><td>1-1.5 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Program Breakdown:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Max Effort Days<\/strong>: Focus on building maximum strength through heavy compound movements. This is critical for developing raw power.<\/li>\n\n\n\n<li><strong>Dynamic Effort Day<\/strong>: Prioritizes explosive strength and speed, crucial for MMA fighters needing to generate power quickly.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Download the program as a pdf here:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of MMA Conjugate Method Program - pdf.\"><\/object><a id=\"wp-block-file--media-83ad5983-8562-4361-85b9-fa492f8327c7\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\">MMA Conjugate Method Program – pdf<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/09\/mma-conjugate-method-program-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-83ad5983-8562-4361-85b9-fa492f8327c7\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: 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 […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[784152946,337,34941026,56232,23199],"class_list":["post-15455","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-fitness","tag-health","tag-mma-2","tag-strength","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MMA \u00a0Conjugate Method Program .pdf [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The MMA Conjugate Method seems complicated, but remember it consists of 3 main components: This is great for MMA, because you are stressing, and therefore forcing adaptation that builds power, as well as strength. 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Day 1: Max […]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-09-12T18:13:03+00:00","article_modified_time":"2025-02-07T10:18:28+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"MMA \u00a0Conjugate Method Program .pdf [2025]","datePublished":"2024-09-12T18:13:03+00:00","dateModified":"2025-02-07T10:18:28+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/"},"wordCount":289,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","health","mma","strength","ufc"],"articleSection":["Uncategorized"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/09\/12\/mma-conjugate-method-program-pdf-2024\/","name":"MMA \u00a0Conjugate Method Program .pdf [2025] - 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Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":2961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/","url_meta":{"origin":15455,"position":2},"title":"Strength & Conditioning for MMA – Nick Curson","author":"Dave","date":"May 25, 2015","format":false,"excerpt":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos https:\/\/youtu.be\/ZJmYFlvKloE Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ZJmYFlvKloE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10088,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/05\/06\/cross-training-for-mma-infographic\/","url_meta":{"origin":15455,"position":3},"title":"Cross Training for MMA – Infographic","author":"Dave","date":"May 6, 2019","format":false,"excerpt":"Cross-training is integral to building overall muscle strength and helping bring your conditioning to the next level. It doesn\u2019t matter how much time you spend in the ring, performing the same moves over and over again will only get you so far. Switching it up to include strength training and\u2026","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/crossfit-workouts-graphic.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/","url_meta":{"origin":15455,"position":4},"title":"MMA – 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"October 6, 2020","format":false,"excerpt":"6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. 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