STRENGTH AND CONDITIONING PROGRAM

Chicago MMA’s Strength and Conditioning program is designed to elevate your performance with proven science-backed training methods.

Our strength module focuses on key powerlifting movements—bench press, deadlift, and squat—combined with complex lifting exercises to build raw power. The conditioning module offers high-impact interval training, sprint intervals, and metabolic conditioning circuits that train your entire body, boosting cardiovascular endurance and overall fitness.

Whether you’re an MMA athlete or simply looking to improve your strength and stamina, this program is tailored to enhance your physical abilities and take your performance to the next level."

Class Structure

Warm-Up (10 minutes)
Strength Training (20 - 30 minutes)
- 2 Exercises
  - 1 x Core Compound Strength Exercise
  - 1 x Secondary Compound Strength Exercise
Conditioning (20 - 30 minutes)
- Circuit
  - 1-5 exercises
  - Various time domains
    - 3 rounds x 5 minutes each (60 second rest)
    - 5 rounds x 3 minutes each (60 second rest)
    - 5 rounds x 5 minutes each (60 seconds rest)
    - 1 round x 10 minutes

Schedule

- Strength Movements
  - Deadlifts
  - Bent-over Rows
- Conditioning Circuit
- Strength Movements
  - Bench Press
  - Standing Barbell/Dumbbell Press
- Conditioning Circuit
- Strength Movements
  - Back Squat
  - Power Cleans
- Conditioning Circuit