Strength & Conditioning for MMA Fighters
Train Smart.
Fight Harder.
A 12-week strength and conditioning plan for MMA fighters who need a stronger base, better gas tank, more useful power, and a body that can handle hard skill training, sparring, clinch work, scrambles, and fight camp pressure.
$47 one-time · Lifetime access · 30-day guarantee
The Real Problem
You are not lazy. You are probably overtrained and underprogrammed.
Most fighters already train hard. Drilling. Sparring. Pads. Wrestling. Grappling. Conditioning. Maybe lifting on top of all of it.
Effort is not the issue. The issue is that hard work gets stacked on top of hard work with no real system.
More circuits. More sprints. More roadwork. More random workouts from the internet. More fatigue. That might make you tired, but it does not automatically make you harder to deal with in a fight.
You can feel strong in the weight room and still get folded in the clinch. You can run miles and still gas when wrestling exchanges stack up. You can crush conditioning and still feel slow, flat, and beat up by Friday.
If your strength and conditioning is random, your results will be random. You might push hard for two weeks, then spend the next two feeling sore, tight, tired, and under-recovered.
That is not a toughness problem. That is a programming problem.
You do not need more chaos. You need a system that helps you train hard and still show up ready for practice.
The System
Give me 12 weeks.
THE PHYSICAL FIGHTER gives you the missing layer between fight practice and random workouts: a simple 12-week strength and conditioning system built for MMA.
Not bodybuilding. Not random HIIT. Not “get smoked” workouts that leave you too cooked to train skill.
This plan supports the work you already do on the mat, on the bags, in the cage, and in sparring. It builds the base, strength, power, conditioning, and durability fighters need without stealing from the sessions that actually make you better at fighting.
The goal is simple:
- — Build the base.
- — Get strong in all directions and positions.
- — Improve work capacity without junk volume.
- — Develop power you can repeat under fatigue.
- — Stay healthy enough to keep stacking quality training weeks.
- — Show up to camp with something already built.
Train smart. Fight hard. Get better, not just tired.
Built For The Work Between Practices
A stronger base changes everything.
The goal is not to win the workout. The goal is to show up to striking, wrestling, grappling, sparring, and camp with a body that can absorb the work and keep producing.
Stronger In the clinch, on the wall, in shots, scrambles, and ugly positions. |
Better Conditioned Not just tired. Built to repeat hard efforts and recover between them. |
More Durable Neck, trunk, hips, shoulders, knees, ankles, and joints that can handle training. |
Built For Fighters
Who this is built for
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This is for: — MMA fighters balancing striking, wrestling, grappling, sparring, lifting, and conditioning. — Fighters training 3–6 days per week who need structure outside of practice. — Strikers adding wrestling, grappling, clinch, or MMA rounds. — Grapplers transitioning into MMA who need strength, power, conditioning, and durability for more than mat work. — Recreational fighters who train seriously and want a plan they can actually follow. — Athletes who feel beat up, scattered, under-recovered, or underprepared when training volume climbs. |
This is not for: — Complete beginners with no combat sports background. — Athletes looking for bodybuilding workouts or mirror-muscle training. — Fighters who want random punishment instead of progression. — Anyone expecting striking, wrestling, or grappling technique instruction. — Anyone expecting coaching calls, custom programming, or individual feedback. |
Your fight coach handles skill. THE PHYSICAL FIGHTER handles the strength and conditioning layer so your body can keep up with the work.
What's Inside
Everything you need to run the plan
No guessing. No hunting through random workouts. Open the plan, follow the phase, adjust around fight training, and get the work done.
The Full 12-Week Fighter Plan
Every phase is laid out so you know what to do, when to do it, and why it matters for MMA.
Three Progressive Phases
Foundation & Capacity, Strength & Power, then Power Endurance & Fight Conditioning. Build first, then sharpen.
Two Main Sessions Per Week
Enough structure to build real qualities without crushing your skill training, sparring, and recovery.
PDF Resources + Support Tools
Phase plans, checklists, routines, finishers, and equipment swaps so you can train without digging through lessons every time.
Buyer Onboarding
Start clean, choose the right schedule, avoid the common mistakes, and adjust the plan around your actual fight week.
Fuel the Engine (Nutrition for Fighters)
Eleven straight-talk lessons on fueling the work: build the plate, protein and carbs that actually support training, hydration, fat loss without wrecking your gas tank, eating on the road, and fueling around fight week. No meal plans. No weighing food. Just fuel that supports the engine you're building.
Sleep Like a Champ (Recovery That Multiplies Your Training)
Eight lessons on the most underrated weapon in your camp: recovery. Build the sleep cave, fix the three problems wrecking your sleep, handle caffeine and pre-workout the right way, and wake up ready to train again. The training only counts if you recover from it.
The Program Structure
Three phases. Twelve weeks. One system.
The plan moves from base building to strength and power to repeatable fight output. You are not just getting tired. You are building qualities in the right order.
Phase 1 - Weeks 1-4 Foundation & Capacity Build the base before you chase intensity. Movement quality, work capacity, aerobic support, trunk control, carries, basic strength, joint tolerance, and controlled conditioning. Most fighters want to skip this. Do not skip it. |
Phase 2 - Weeks 5-8 Strength & Power Build usable strength and start expressing it faster. Hips, trunk, grip, shoulders, neck, rotation, lateral strength, carries, and positional strength for clinches, shots, sprawls, wall work, scrambles, and transitions. |
Phase 3 - Weeks 9-12 Power Endurance & Fight Conditioning Turn strength into repeatable fight output. Repeat bursts, mixed conditioning, round pacing, transitions, and recovery between hard efforts. Finish sharper, not crushed. |
Support Tools
Tools for the messy weeks
These resources help you adjust when life, sparring, equipment, soreness, travel, or camp pressure changes the plan.
Full 12-Week Plan PDF The complete program in one downloadable PDF. Print it, save it, and use it every session. | Phase PDFs Separate PDFs for each phase so you stay focused on the work that matters now. |
Joint Health + Mobility Routine Simple work for hips, shoulders, spine, knees, and ankles so hard training does not turn into constant restriction. | Neck, Core + Clinch Durability Neck resilience, trunk control, anti-rotation, posture, and positional strength for clinch, wrestling, wall work, and ground exchanges. |
Conditioning Finishers Structured finishers to use when they support the week, not when your ego wants more punishment. | Equipment Swaps Cheat Sheet Garage gym, commercial gym, minimal equipment, or travel setup. Keep the purpose of the session even when the exact exercise changes. |
Fight Camp Checklist A simple tool to help you adjust when sparring gets harder, camp starts, or fight week gets closer. Stop guessing at the worst possible time. | |
Why It Works
MMA is chaos. Your S&C cannot be.
You have to strike, wrestle, clinch, scramble, control, escape, recover, and repeat. That takes more than random sweat.
THE PHYSICAL FIGHTER builds the physical layers fighters keep needing when rounds get hard:
- — Movement and durability.
- — Base engine and work capacity.
- — Strength in all directions.
- — Grip, trunk, neck, posture, and clinch durability.
- — Power and repeatability.
- — Round readiness and recovery between efforts.
- — Load management when training gets heavy.
- — Fuel and recovery, so the engine you build actually shows up on fight night.
And because most fighters are under-recovered, not under-worked, the plan now includes a full nutrition module (Fuel the Engine) and a sleep and recovery module (Sleep Like a Champ). Build the engine. Then learn how to fuel it and recover it.
You do not skip the base. You do not turn every session into a war. You build, then you sharpen.
When skill training gets harder, the plan gives you ways to adjust. When joints feel beat up, you have mobility and durability work. When equipment is limited, you have swaps. When camp starts, you have the checklist.
That is the difference between collecting workouts and following a system.
The Coach
Built by a coach who trains fighters
I started coaching in 1998 and have spent years learning through books, seminars, videos, daily conversations, and coaching real athletes on the floor.
I have worked with fighters, grapplers, wrestlers, boxers, and combat athletes at different levels — from serious amateurs to professionals.
The same problem shows up over and over:
Most fighters are not lazy. They are overtrained, under-recovered, and underprogrammed.
They work hard, but the strength and conditioning side is usually scattered. Too much at the wrong time. Too little structure. Not enough base. Not enough joint work. Conditioning that feels hard but does not always carry over.
THE PHYSICAL FIGHTER was built to fix that. It gives you the plan outside practice so you can keep improving inside practice.
— Corey Beasley, PHYSICAL
Proof From Fighters
Used by athletes who actually fight.
Real fighters understand the difference between random fatigue and training that carries over when the round gets hard.
“ I have been training with Corey Beasley, founder of getphysical.com, for over 7 years and the concepts in these programs have helped become physically and mentally stronger. I highly recommend this program! Ian “Uncle Creepy” McCall UFC Fighter | “ Corey’s training was key to my successful transition to the UFC. Noticeable gains in endurance and strength have been pivotal in my career. Jessica Penne Invicta World Champion / UFC Fighter | “ I’ve trained globally, but nothing matches the power of these workouts. They’ve supercharged my strength, boosted my cardio, and kept me injury-free. Ricardo Abreu UFC Fighter / 2x BJJ Champion |
“ Corey has helped me prepare for my biggest fights of my career and I always showed up ready for a war. Marlon “Chito” Vera UFC Fighter | “ I trained w Corey for over ten years of my UFC career. He helped me stay healthy, get in shape and ready to compete. Alex Perez UFC Fighter |
Get The Program
One payment. Lifetime access.
THE PHYSICAL FIGHTER
$47
One-time payment · Lifetime access · No subscriptions
✓ Full 12-week strength and conditioning plan
✓ Weeks 1–4: Foundation & Capacity
✓ Weeks 5–8: Strength & Power
✓ Weeks 9–12: Power Endurance & Fight Conditioning
✓ Joint Health + Mobility Routine
✓ Neck, Core + Clinch Durability Routine
✓ Conditioning Finishers
✓ Equipment Swaps Cheat Sheet
✓ Fight Camp Checklist
✓ Fuel the Engine — nutrition for fighters (11 lessons)
✓ Sleep Like a Champ — recovery & sleep system (8 lessons)
✓ All PDF resources
✓ 30-day guarantee
What you actually get
| The Physical Fighter 12-week plan | $47 |
| Fuel the Engine — nutrition system | $47 value |
| Sleep Like a Champ — recovery system | Included |
| You pay today | $47 |
The nutrition and recovery systems alone normally run $47 — built in here at no extra cost.
Secure checkout · Instant access · Buy once, own forever
This costs less than one session with a trainer who may not understand fighters. It gives you a complete 12-week system you can start today.
30-Day Guarantee
Try it for 30 days.
Run the program for 30 days. If you do not feel like the plan gives you more structure, better organization, and a clearer path for your fighter strength and conditioning — email us.
We will make it right or give you your money back.
No circus. No fine print.
Common Questions
Questions
Who exactly is this for?
MMA fighters and combat athletes who already train and need a real strength and conditioning structure. Strong fit for fighters between camps, recreational fighters who train seriously, and athletes preparing their body for higher training volume.
How many days per week is it?
Two primary strength and conditioning sessions per week, with optional support work based on recovery and fight training volume.
How does this fit around sparring and skill training?
Skill training comes first. The program is built to support it. If sparring volume climbs, you reduce optional work, finishers, and accessory volume before you sacrifice skill quality.
What equipment do I need?
A basic gym helps, but the Equipment Swaps Cheat Sheet gives you options for garage gyms, commercial gyms, minimal equipment, and travel situations.
Is this a fight camp?
Not exactly. It builds the base and structure most fighters need before and around camp. If you have a fight date, use the Fight Camp Checklist and adjust the plan around skill intensity.
Is nutrition and sleep included?
Yes. The program now includes Fuel the Engine — an 11-lesson nutrition module built for fighters — and Sleep Like a Champ, an 8-lesson sleep and recovery module. These aren't diet plans or generic wellness tips. They're the fueling and recovery layer that lets you train hard, hold your weight, and recover between hard sessions. Skill and S&C still come first; this is what makes both of them stick.
Is coaching or direct access included?
No. This is a standalone digital program. You get the full program, resources, and onboarding — not individual coaching or coaching calls.
I am mostly a grappler. Should I get this or THE PHYSICAL GRAPPLER?
If your primary sport is BJJ, no-gi, wrestling, judo, or submission grappling without striking, use THE PHYSICAL GRAPPLER. If you train MMA or need to manage striking, wrestling, clinch, grappling, and fight conditioning together, use THE PHYSICAL FIGHTER.
What happens after 12 weeks?
Repeat the phase that matches your weak link, run the program again with better numbers, move into camp adjustments if you have a fight date, or continue inside PHYSICAL HQ for year-round structure.
12-Week Fighter Strength + Conditioning
Stop guessing. Build the body your fight training demands.
You already train hard. Now organize the work.
Build the strength, gas tank, power, mobility, and durability you need to handle fight training without breaking down. Give me 12 weeks.
Get THE PHYSICAL FIGHTER — $47$47 one-time · Lifetime access · 30-day guarantee · Train Smart. Fight Hard.