STRENGTH
Raw strength you can actually use
Heavy, simple lifts built around the positions you fight in. Drive off the mat, break posture, finish the takedown when your legs are already burning.
Strength & conditioning for MMA and combat sports
Stronger
In The Fifth
Than The First
CXB 01 — BASE is a 12-week strength and conditioning (S&C) plan for MMA, BJJ, Muay Thai, boxing and every other combat sport. Three sessions a week that build the strength, power, grip, neck and gas tank you need on the mat and in the ring — without wrecking your training.
What it builds
Seven Things That Win Rounds
Every session in the 12 weeks serves one of these. Nothing is in the plan to make you tired — your coach already does that.
POWER
Explosiveness off the floor
Jumps, throws and speed work that turn strength into snap. Faster shots, harder hips, more behind the punch you throw in the last ten seconds.
GRIP
Hands that don't quit
Dead hangs, towel hangs and heavy carries. Grip is the first thing to fail in a long exchange and the easiest to fix — most people just never train it.
NECK
A neck built to take impact
Progressive neck work in all four directions, plus trap and upper-back strength. A strong neck helps you hold posture, defend chokes, and handle contact.
MOBILITY
Hips and shoulders that move
Loaded mobility built into the warm-up, not bolted on at the end. Deeper guard, higher kicks, shoulders that survive being cranked.
DURABILITY
Fewer tweaks, longer camps
Knees, shoulders and low back get dedicated work every week. The goal is simple — be available for every session your coach runs.
CONDITIONING
A gas tank built in three gears
Most fighters condition in one speed and gas in the third. The plan trains all three energy systems separately, in the order that makes each one stick — so the explosive scramble, the thirty-second war and the recovery between rounds all have their own training.
Alactic — the 6-second burstLactic — the 30-second warAerobic — recovery between rounds
The 12 weeks
Three Blocks, One Direction
The plan progresses on its own. Each block builds on the last, so week 12 is heavier, faster and sharper than week 1 without you having to decide anything.
Weeks 1–4
Build the base
Movement quality, tendon work and steady load, built on an aerobic base with short alactic sprints. Joints get used to the work before anything gets heavy.
Weeks 5–8
Add the strength
Heavier sets, lower reps, real progression week to week. Lactic power and threshold intervals come in — this is where the numbers move and the tank gets deeper.
Weeks 9–12
Turn it into speed
Load comes down, speed goes up. Jumps, throws and fast lifts convert strength into usable power, while alactic capacity work keeps you sharp late in a round.
36 full sessionsEvery set and rep written out. Open it, train, close it.
A coaching cue for every exerciseOne or two lines on what a good rep looks like, so you know exactly what to aim for.
Swap listNo trap bar? No rope? Every exercise has at least two alternatives, so a missing machine never costs you a session.
Built around mat timeWritten for athletes already training 4–6 times a week, so the lifting supports your sessions instead of competing with them.
Set-by-set logRecord the weight and reps for every single set, so week 12 can be compared against week 1.
Rest is programmedThree sessions a week, never back to back, with a lighter deload week every fourth week.
The plan
One Plan. Every Combat Sport.
Program 01
CXB 01
BASE
12-Week Strength & Conditioning
One-time payment
$59 USD · full 12-week program, yours to keep
Billed once. Instant access. Checkout shows the price in your own currency; local tax such as GST or VAT may be added.
Buy program — $59
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- 36 sessions across 12 weeks, every set written out
- Strength, power, grip, neck and mobility in every week
- Alactic, lactic and aerobic conditioning programmed, not guessed
- Three sessions a week for twelve weeks
- Equipment swaps and a coaching cue for every exercise
- Works for striking and grappling alike
- Standard gym equipment — no specialist machines
Questions
Before You Buy
Who is CXB 01 — BASE for?
Combat sports athletes who already train on the mat — BJJ, Muay Thai, MMA, boxing, wrestling, judo and the rest. It is written for people training four to six times a week, so the lifting supports your sessions instead of competing with them.
Do I need lifting experience?
No. Block 1 keeps loads submaximal on purpose, and every load is set by effort (RPE) or as a percentage of what you can lift on the day, not by fixed numbers, so it scales to where you are. If you have never lifted before, have a coach check your technique on the main lifts first.
What equipment do I need?
A standard gym: a barbell or trap bar, dumbbells, kettlebells, a pull-up bar, a bench, a med ball, a resistance band and a bike or rower. Every exercise lists at least two alternatives, so a missing trap bar, sled or neck harness never costs you a session.
How is the plan structured?
Three sessions a week for 12 weeks, 36 in total, in three four-week blocks: Foundation, Strength, then Power. The last week of each block is lighter: a deload in weeks 4 and 8, and a taper in week 12.
Can I run it alongside heavy sparring?
Yes. It is built to sit next to your mat training. In a heavy sparring week, drop one set from each main lift rather than adding load.
How do I get access after I buy?
After you pay, create your CXB account on this site with the same email you used at checkout, and the program unlocks straight away. Your training log syncs to every device you sign in on. On your bank statement, the charge may appear under our payment partner’s name.
Is it a subscription?
No. It is a single payment of $59 USD. There is no recurring billing, and the program is yours to keep. Checkout shows the price in your own currency, and local tax such as GST or VAT is added where your country requires it.
Can I get a refund?
All sales are final, which is why all of week 1 is free to read before you buy. If something goes wrong on our side, such as a double charge or paying and not getting access, we fix it or refund that payment. Read the refund policy.
Does it work on my phone?
Yes. It runs in your browser on a phone, tablet or computer. There is nothing to install.
Something else? Contact us.
Built for every combat sport
- MMA
- Brazilian Jiu-Jitsu
- Muay Thai
- Boxing
- Wrestling
- Judo
- Kickboxing
- Sambo
- Karate
- Taekwondo
- Catch Wrestling
- Krav Maga