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.
Dead Hang is a beginner-friendly strength and conditioning drill from the 200+ Functional Combat System (FCS), working primarily the grip & neck and upper pull. It is programmed as a cool-down and recovery element, trained solo. Equipment needed: Pull-Up Bar/Gymnastic Rings. Dead Hang Execution Standards 200+ FCS Combat Application Within the 200+ FCS system, Dead … Read more
This guide breaks down the pnf hamstring stretch with clear execution standards, programming, and common mistakes to avoid. PNF Banded Hamstring Stretch is a beginner-friendly strength and conditioning drill from the 200+ Functional Combat System (FCS), working primarily the posterior chain and lower stabilizer. It is programmed as a cool-down and recovery element, trained solo … Read more
This guide breaks down the farmers carry exercise with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Farmer’s Carry is a beginner-friendly strength and conditioning drill, working primarily the grip & neck, full body/integrated and posterior chain. It is programmed as a main-workout element, trained solo … Read more
This guide breaks down the trx inverted row with clear execution standards, programming, and common mistakes to avoid. Suspension Inverted Row is an intermediate strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the upper pull and posterior chain. It is programmed as a main-workout element, trained solo. Equipment needed: Pull-Up … Read more
This guide breaks down the kettlebell halo exercise with clear execution standards, programming, and common mistakes to avoid. Kettlebell Halo is a beginner-friendly strength and conditioning drill inside the 200+ Functional Combat System (FCS), working primarily the rotational core and upper push. It is programmed as a warm-up element, trained solo. Equipment needed: Kettlebell. Kettlebell … Read more
The couch stretch is the antidote to everything your hips endure: hours of sitting, thousands of punches thrown from a bent stance, and every rep that shortens the front of the hip. One knee goes back against a wall, the torso sits up tall — and the deepest layers of the hip flexors and quads … Read more
This guide breaks down the ytwl exercise with clear execution standards, programming, and common mistakes to avoid. The prone Y-T-W-L raises are four small movements with one big job: waking up the muscles that hold your shoulder blades where they belong. Lying face down, you trace four letters with your arms — and this quiet … Read more
The beast hold to alternating reach looks like nothing from the outside: a quadruped hover with the knees floating two inches off the floor, one arm slowly reaching forward. Inside, this beast hold exercise is a full-body tension test — quads, anterior core, and shoulders all firing to keep the hips dead still as the … Read more
The hindu push up — the ancient Indian dand, known in combat gyms as the judo push up — is a flowing push-up that sweeps the body from downward dog through a low chest scoop into an upward cobra arch, training pushing strength and spinal mobility in one continuous wave. Hindu Push Up Execution Standards … Read more
The dead bug exercise is a lying anti-extension drill that teaches your trunk to stay perfectly still while your arms and legs move — the foundational core stability drill of the warm-up, done slow, flat-backed, and completely hands-free of momentum. Dead Bug Exercise Execution Standards This dead bug exercise progresses through four levels, from the … Read more