Combat Conditioning Protocol

12 weeks of supplemental conditioning for wrestling, grappling, BJJ and MMA.

You know the feeling. You're in the right position, you're winning the scramble, and then your arms go heavy and your lungs quit before your skill does.

Most guys try to fix that by piling brutal circuits on top of practice. That's the mistake. Practice and sparring already hammer your redline. What's missing is the base underneath it and the speed on top of it. This protocol builds both. It's a 12-week conditioning plan designed to support your mat time and your strength training, not compete with them. Every session tells you exactly what to do, how hard to go and what to swap if you don't have the equipment. No guesswork, no fluff. Open it and get to work.

What's inside

• 12 weeks in 3 phases. Build the Engine, then Power Endurance, then Fight Ready. Each phase builds on the one before it.
• 3-4 sessions per week, built from 4 session types: Low & Slow, Spark, Intervals and Fight Metcon. The structure stays the same, and the workouts change every week.
• Round Simulations matched to your sport. Folkstyle, freestyle/Greco, BJJ and MMA round formats, so your conditioning finally looks like your matches.
• Swaps for any setup. Every session has options for a full gym, a garage gym or bodyweight only.
• A season dial. Clear guidance for off-season, regular training, in-season and the final week before a competition, so you never overdo it.
• Built-in testing. Two simple benchmark tests in Weeks 1, 4, 8 and 12, so you can see your engine improve.
• Warm-up and cool-down templates, an effort guide (no heart rate monitor needed) and sample weekly layouts around practice and lifting.
• A printable tracker and an FAQ to keep you accountable and answer questions before you have them.

Who it's for

Wrestlers, grapplers, BJJ athletes and fighters who want a better gas tank without beating themselves up. It works for competitors and hobbyists alike.

Built by Coach Joey Szatmary, a strength and performance coach with 15+ years of experience and a national champion strongman. Evidence-based, real-world practical.

Hard days hard. Easy days easy. Show up for 12 weeks. Be capable.

Instant digital download (PDF).