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
| Exercise | Sets | Reps | Rest Time |
|---|---|---|---|
| Bench Press (Variation: Incline/Flat/Close Grip) | 5 | 3-5 | 3-5 minutes |
| Weighted Pull-Ups | 4 | 5-8 | 2-3 minutes |
| Overhead Press | 4 | 6-8 | 2-3 minutes |
| Barbell Rows | 4 | 8-10 | 1.5-2 minutes |
| Dips (Weighted if possible) | 3 | 10-12 | 1.5-2 minutes |
| Face Pulls | 4 | 12-15 | 1 minute |
| Core Work (Plank Variations, Russian Twists) | 3 | 20-30 sec | 1 minute |
Day 2: Max Effort Lower Body
| Exercise | Sets | Reps | Rest Time |
|---|---|---|---|
| Deadlift (Variation: Conventional/Sumo) | 5 | 3-5 | 3-5 minutes |
| Bulgarian Split Squats (Weighted) | 4 | 8-10 | 2-3 minutes |
| Romanian Deadlifts | 4 | 6-8 | 2-3 minutes |
| Glute Ham Raise or Nordic Curls | 4 | 8-10 | 1.5-2 minutes |
| Front Squats | 3 | 6-8 | 2-3 minutes |
| Core Work (Hanging Leg Raises, Ab Rollouts) | 3 | 12-15 | 1-2 minutes |
Day 3: Dynamic Effort Full Body
| Exercise | Sets | Reps | Rest Time |
|---|---|---|---|
| Box Squat (Explosive) | 8 | 2-3 | 1-1.5 minutes |
| Speed Bench Press (50-60% 1RM, explosive) | 8 | 3 | 1-1.5 minutes |
| Power Clean or Hang Clean | 5 | 2-3 | 2-3 minutes |
| Plyometric Push-Ups | 4 | 6-8 | 1-1.5 minutes |
| Kettlebell Swings | 4 | 12-15 | 1.5-2 minutes |
| Broad Jumps or Box Jumps | 5 | 3-5 | 1-1.5 minutes |
| Core Work (Med Ball Slams, V-Ups) | 3 | 15-20 | 1-1.5 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:
