Strength & Conditioning for MMA Fighters
Train Smart.
Fight Hard.
A 12-week strength and conditioning plan built for MMA fighters and combat athletes who need structure outside of practice. Build the gas tank, strength, power, durability, and fight-ready base without letting your S&C compete with your actual fight training.
$47 one-time · Lifetime access · 30-day guarantee
- — Build a stronger base without adding junk volume.
- — Get strong in the positions that matter: clinch, shots, sprawls, scrambles, ground, and striking.
- — Improve your gas tank with structured conditioning, not random punishment.
- — Develop power, repeatability, and round readiness.
- — Fit S&C around your real fight schedule without frying yourself.
The Real Problem
You are not lazy. You are probably overtrained and underprogrammed.
You 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 most fighters stack hard work 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. It does not mean you are better prepared.
If your strength and conditioning is random, your results will be random. You might get stronger in the gym but still feel weak in the clinch. You might do conditioning but still gas when the round changes. You might push hard for two weeks, then feel beat up, slow, and under-recovered.
That is not a toughness problem.
That is a programming problem.
You do not need more chaos. You need a system.
The System
Give me 12 weeks.
THE PHYSICAL FIGHTER gives you the structure most fighters are missing.
Not bodybuilding. Not random HIIT. Not "get smoked" workouts.
This is a 12-week strength and conditioning plan built to support the work you already do in the gym, on the mat, on the bags, and in sparring.
The goal is simple:
- — Build the base.
- — Get strong in all directions.
- — Improve work capacity.
- — Develop power you can repeat.
- — Stay healthy enough to keep training.
- — Show up to fight camp with something already built.
Train smart. Fight hard. Get better, not just tired.
Built For Fighters
Who this is built for
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This is for: — MMA fighters training 3–6 days per week. — Strikers adding wrestling, grappling, or MMA training. — Grapplers transitioning into MMA. — Kickboxers, Muay Thai fighters, and combat athletes who need a more complete S&C plan. — Recreational fighters who train seriously and want structure. — Fighters between camps who need to rebuild the base before intensity climbs. — Athletes who feel beat up, scattered, under-recovered, or underprepared. |
This is not for: — Complete beginners with no combat sports background. — Athletes looking for bodybuilding workouts. — Fighters who want random punishment instead of progression. — Anyone expecting striking, wrestling, or grappling technique instruction. — Anyone expecting coaching calls or individual programming. |
Your fight coach handles skill. THE PHYSICAL FIGHTER handles the strength and conditioning layer.
What's Inside
What is inside THE PHYSICAL FIGHTER
The Full 12-Week Training Plan
Every phase is laid out so you know what to do, when to do it, and why it matters.
Three Progressive Phases
Weeks 1–4: Foundation & Capacity. Weeks 5–8: Strength & Power. Weeks 9–12: Power Endurance & Fight Conditioning.
Main Training Structure
Two main strength and conditioning sessions per week, with optional support work based on recovery, skill volume, and training schedule.
PDF Resources
Downloadable program plans, phase breakdowns, checklists, routines, finishers, and support tools. Follow the plan without digging through lessons every time you train.
Buyer Onboarding
Start clean, choose the right schedule, avoid common mistakes, and adjust around fight training. The onboarding sequence gets you moving in the right direction on day one.
The Program Structure
Three phases. Twelve weeks. One system.
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Phase 1 — Weeks 1–4 Foundation & Capacity Build the base before you chase intensity. Develops movement quality, work capacity, aerobic support, trunk control, carries, basic strength, joint tolerance, and controlled conditioning. Most fighters want to skip this phase. Do not skip it. This is what lets the harder work pay off. |
Phase 2 — Weeks 5–8 Strength & Power Build usable strength and start expressing it faster. Develops hips, trunk, grip, shoulders, neck, rotational strength, lateral strength, carries, and positional strength for clinches, shots, sprawls, wall work, scrambles, and ground transitions. The goal is not to win the weight room — it is to build strength that carries into fighting. |
Phase 3 — Weeks 9–12 Power Endurance & Fight Conditioning Turn strength into repeatable fight output. Adds power endurance, repeat bursts, mixed conditioning, round pacing, transitions, and recovery between hard efforts. Most fighters know how to suffer. This phase teaches you how to repeat hard work without turning every session into a war. Finish sharper, not crushed. |
Support Tools
The support tools that make the plan work in real life
Everything included with the program.
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Full 12-Week Plan PDF The complete program in one downloadable PDF. Print it, save it, use it every session. |
Phase PDFs Separate PDFs for Weeks 1–4, Weeks 5–8, and Weeks 9–12 so you stay focused on the phase you are in. |
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Joint Health + Mobility Routine Simple work for the hips, shoulders, spine, knees, and ankles — the areas that take a beating from stance work, shots, sprawls, clinch, striking, grappling, and lifting. |
Neck, Core + Clinch Durability Neck resilience, trunk control, anti-rotation, positional strength, and durability for clinch, grappling, wrestling, wall work, and ground exchanges. |
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Conditioning Finishers Structured finishers you use when they support the week. Not random punishment. Not something you add just because you feel motivated. |
Equipment Swaps Cheat Sheet Garage gym, commercial gym, minimal equipment, or travel setup. Keep the purpose of the workout even when the exact exercise does not fit. |
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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. |
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Why It Works
This is built around how fighting actually works.
MMA is not one thing. You need to strike, wrestle, clinch, scramble, control, escape, recover, and repeat.
That means the training has to build layers:
- — Movement and durability.
- — Base engine.
- — Strength in all directions.
- — Grip, trunk, neck, and posture.
- — Power and repeatability.
- — Round readiness.
- — Recovery and load management.
You do not skip the base. You do not turn every session into a war. You build. Then you sharpen.
THE PHYSICAL FIGHTER is built to support your fight training, not compete with it. When skill training gets harder, the program 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 a pile of workouts and 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 · Coaching since 1998
Proof From Fighters
Used by athletes who actually fight.
“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 |
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
✓ All PDF resources
✓ 30-day guarantee
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 included?
No. This program is focused on strength, conditioning, durability, and training structure.
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 fighter base.
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.