Build the functional engine required for high-intensity combat sports. Phase 1.1 focuses on structural integrity, explosive power, and metabolic conditioning. Before mastering the weapon, you must fortify the platform. This category covers foundational strength, joint stability, and the physiological capacity to sustain peak performance in MMA and Kickboxing, ensuring long-term physical durability and functional mobility.
Hammer Curl is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the elbow flexors — the biceps, brachialis, and the forearm’s brachioradialis. It is programmed as a main-workout element, trained solo. Equipment needed: a pair of dumbbells. The hammer curl is the biceps curl’s harder-working sibling: same lift, … Read more
Hanging Leg Raise is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the anterior core — the abs and hip flexors that fold your legs toward your chest. It is programmed as a main-workout element, trained solo. Equipment needed: a pull-up bar or any secure overhead bar. The … Read more
Side Plank is a beginner core-stability drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core — the obliques and the deep muscles that stop your trunk from tipping sideways. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a mat. The side planks exercise … Read more
Battle Rope Workout is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working the full body through fast, continuous wave mechanics. It is programmed as a main-workout element or a session finisher, trained solo. Equipment needed: a battle rope and a solid anchor point. The battle rope workout is the … Read more
Broad Jump is an intermediate power drill inside the 200+ Functional Combat System (FCS), training the full body to produce maximum horizontal force in a single effort. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a few meters of clear, flat ground. The broad jump exercise is … Read more
Reverse Lunge is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the legs and glutes through a single-leg pattern. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight — dumbbells come later. The reverse lunge is the knee-friendly sibling of the lunge … Read more
Oblique Workout is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core — the obliques that frame the sides of your midsection. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a mat. The oblique workout in this system … Read more
Walking Lunge is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lower stabilizer and posterior chain — quadriceps, glutes, and hamstrings. It is programmed as a main-workout element, trained solo. Equipment needed: nothing but your bodyweight and a few meters of floor. The walking lunge turns a … Read more
Dumbbell Squats is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the lower stabilizer and posterior chain — quadriceps, glutes, and hamstrings. It is programmed as a main-workout element, trained solo. Equipment needed: a pair of dumbbells. The dumbbell squats pattern is the foundation of lower-body strength. Two … Read more
Dumbbell Floor Press is a beginner strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the upper push — chest, triceps, and the front of the shoulders. It is programmed as a main-workout element, trained solo. Equipment needed: Dumbbell and a Yoga/Exercise Mat. The dumbbell floor press presses from the ground … Read more