How to Set Up the Conjugate Method for MMA and Grappling
- Josh Hezza
- Mar 4
- 8 min read
Updated: Apr 21
How to Set Up the Conjugate Method for MMA and Grappling
My Background in Combat Sports & Strength Training - And How I Set Up the Conjugate Method for MMA and Grappling
Before I became known for my work with strongman, powerlifting, and strength athletes, my roots were in catch wrestling, grappling, and MMA. That’s where I first got into training, coaching, and programming—not just for raw strength, but for strength that actually carries over to fighting.
The demands of combat sports are completely different from traditional barbell sports like powerlifting. Fighters don’t just need to be strong—they need to be explosive, mobile, well-conditioned, and resilient against injury. That’s why a one-size-fits-all approach to strength training doesn’t work.
When I first started training fighters, the industry was all over the place. Some guys followed powerlifting templates, some relied purely on bodyweight circuits, and some tried to outrun their conditioning problems with endless cardio. The ones who actually trained smart were the ones who stayed healthy, got stronger, and dominated in competition.
One of the most effective systems for training MMA, wrestling, and grappling-based athletes is the Conjugate Method—which has been used by Strong Style MMA (home of former UFC Heavyweight Champion Stipe Miocic) under Marcus Marinelli, and adapted by Phil Daru (former ATT strength coach).
📢 Update: Since first writing this article, I’ve gone one step further — and released the full Conjugate for MMA & Combat Sports 12-week training program as a downloadable ebook. It’s built specifically for fighters who need to balance strength, speed, and conditioning without burning out or compromising their skill work. If you want the exact structure I use with my own athletes — including max effort, dynamic effort, accessory work, GPP, and fight-specific adaptations — you can grab the ebook now
Why the Conjugate Method for MMA and Grappling?
Combat athletes need a blend of strength, speed, endurance, and power. The problem is, most strength programs focus on one trait at a time, forcing fighters to go through cycles where they lose their explosiveness while building strength or lose their strength while chasing endurance.
That’s where Conjugate comes in. Unlike linear periodisation, which separates training qualities into blocks, Conjugate trains multiple attributes at the same time—keeping fighters fast, explosive, and strong all year.
Benefits for MMA and Grappling:
✅ Max Effort Work (ME) – Builds absolute strength for clinches, takedowns, and controlling an opponent.
✅ Dynamic Effort Work (DE) – Develops speed-strength for striking power and explosive movements.
✅ Repetition Effort Work (RE) – Improves muscular endurance and injury resilience.
✅ Accommodating Resistance – Bands and chains force acceleration, reinforcing fight-specific strength expression.
✅ Joint-Friendly Training – Box squats, specialty bars, and sled work strengthen muscles without beating up joints.
✅ Year-Round Strength Development – Fighters don’t have to sacrifice strength for endurance or speed in camp.
The Conjugate Method was successfully adapted for fighters by Marcus Marinelli at Strong Style MMA (home of Stipe Miocic) and Phil Daru (ATT), proving its effectiveness in high-level MMA.
The Recovery Advantage: Why Conjugate Keeps You in the Fight Longer
One of the biggest problems with linear strength programs is cumulative fatigue. As intensity increases, fighters often feel beat-up, slow, or under-recovered.
The Conjugate Method solves this through:
Exercise rotation: You’re not hammering the same joints every week
Speed and repetition work: These build strength without excessive CNS fatigue
Joint-friendly tools: SSB, cambered bar, sleds, and floor presses reduce wear-and-tear
Built-in deloading through dynamic effort waves and variation
This makes Conjugate ideal for MMA fighters: consistent strength gains without derailing your skill work or sparring.
📎 Side Note: Louie Simmons and Westside Barbell worked with fighters like Kevin Randleman, Mark Coleman, and others in the early 2000s. They used Max Effort and Dynamic Effort work to keep fighters powerful, conditioned, and injury-resistant long before S&C for MMA was mainstream.
Structuring the Conjugate Method for MMA
There are two main templates that work well for combat athletes:
Three-Day Model – Best for fighters with heavy sparring and technical work.
Four-Day Model – Best for off-season strength development.
Key Programming Notes
Max Effort Movements Change Weekly or Fortnightly – Fighters adapt fast, so ME movements are rotated every 1-2 weeks to avoid plateaus and keep strength progress moving forward.
Dynamic Effort Uses Chains or Bands for Speed – Developing explosive power is key for striking and takedowns. Fighters must train bar speed, not just max strength.
Sled Work & Grappling-Specific Carries – Neck, grip, and conditioning work are blended in to reinforce fight-specific strength.
Example Speed-Power Superset for Fighters
One way to maximise speed and explosiveness in minimal time is with contrast supersets (a proven Westside method for athletes):
Example:
🔹 Box Squat with Bands (8x2 @ 50–60%)
Superset with:
🔹 Broad Jump or Hurdle Hop (3 reps)
This pairing teaches the body to apply strength quickly — a crucial trait for striking, shooting, and scrambles. You can do the same with speed bench and med ball throws.
Dynamic Warm-Ups for MMA Strength & Conditioning
Before any strength session, MMA athletes need to warm up dynamically, focusing on joint mobility, explosive activation, and movement efficiency. This is not static stretching—it’s a progression from general movement to fight-specific activation.
Sample Dynamic Warm-Up (10-15 Minutes)
Phase 1: General Movement Prep (Raise Body Temp & Loosen Up)
✅ Jump Rope or Shadowboxing – 2-3 minutes, build intensity gradually
✅ Hip Openers (Knee Circles, Leg Swings) – 10 reps per leg
✅ Thoracic Rotations – 10 per side (for better striking/takedown mobility)
✅ Lateral Band Walks – 15 steps each way (glute activation)
Phase 2: Explosive Activation (Prepares for Strength & Speed Work)
✅ Pogo Jumps or Hurdle Hops – 2x10 (reactive explosiveness)
✅ Med Ball Slams – 3x5 (full-body power)
✅ Band-Resisted Sprints or Marches – 3x10m (lower body activation)
Phase 3: Neural Activation (Prepare for Max Strength Work)
✅ Speed Box Squats (40-50% weight) – 2x3 (for Max Effort Lower)
✅ Plyo Push-Ups – 2x5 (for Max Effort Upper)
This type of warm-up helps fighters hit heavier lifts, improve mobility, and reduce injury risks without draining energy for sparring, drilling, or conditioning.
Rotating for Longevity: Weekly Changes Aren’t Optional—They’re Essential
Here’s the truth: combat sports are already full of repetitive stress. If you’re always squatting or pulling the same way, you’ll break.
That’s why:
Max Effort lifts change weekly or every 2 weeks
Dynamic effort rotates bars, stance, and loading type
Accessory and GPP work cycles in and out
This approach ensures your strength training doesn’t become another injury risk — it becomes a performance multiplier.
Three-Day MMA Strength Template
This version prioritises recovery so fighters can train strength without interfering with sparring.
Day 1: Max Effort Lower Body
Max Effort Lift: Box Squat, Zercher Squat, or Trap Bar Deadlift (Work to a heavy single or 3RM)
Supplemental Lift: Bulgarian Split Squat or Reverse Lunge (3-4 sets of 6-8 reps)
Posterior Chain Work: Romanian Deadlifts or Glute Ham Raises (3-4 sets of 8-12)
Grip & Core: Hanging Leg Raises + Farmer’s Walks
Day 2: Max Effort Upper Body
Max Effort Lift: Neutral Grip Floor Press, Swiss Bar Bench, or Weighted Dips (Heavy single or 3-5RM)
Supplemental Pressing: DB Incline Press or Landmine Press (3-4 sets of 8-12)
Upper Back & Grip: Weighted Pull-Ups + Face Pulls
Rotational Core: Med Ball Slams + Russian Twists
Day 3: Dynamic Effort Lower & Upper
Dynamic Lower: Box Squats with Bands (8-12 x 2 @ 50-60%)
Dynamic Upper: Speed Bench with Bands (8 x 3 @ 50-60%)
Explosive Power: Med Ball Throws + Broad Jumps
Hamstring Work: Banded Hamstring Curls (3-4 sets of 12-15 reps)
Conditioning: Sled Drags, Rope Climbs, or Grappling-Specific Carries
Four-Day MMA Strength Template
For fighters who can handle a higher strength workload in the off-season.
Day 1: Max Effort Lower (Same as above)
Day 2: Max Effort Upper (Same as above)
Day 3: Dynamic Lower + Conditioning
Speed Box Squats & Trap Bar Pulls
Explosive Jumps: Hurdle Hops or Broad Jumps
Banded Hamstring Curls (3-4 sets of 12-15 reps)
Conditioning Circuit: Sled Pushes, Sandbag Carries, Battle Ropes
Day 4: Dynamic Upper + Grip & Core
Speed Bench or Plyo Push-Ups
Weighted Pull-Ups or Heavy Rows
Med Ball Throws & Rotational Core Work
Grip & Neck Training
Progressing Over Time
📈 Max Effort Changes Weekly or Fortnightly – Fighters need frequent movement rotation to avoid plateaus.
📊 Wave Loading for Dynamic Effort – Speed work is adjusted every 3 weeks to keep bar velocity high.
🔥 Fight-Specific Conditioning – Sled drags, sandbag carries, and grip work reinforce real fight demands.
Strength Work Should Supplement MMA Training (Not Replace It)
Strength & S&C Are Just One Part of a Fighter’s Training
Strength training enhances a fighter’s ability to hit harder, wrestle stronger, and resist fatigue, but it’s not the main focus.
Sparring, drilling, and MMA-specific conditioning must still be prioritised.
Fighters should adjust their weekly workload so that strength training doesn’t take away from skill development.
Cardio & Conditioning Work (Outside the Strength Sessions)
✅ Low-Intensity Steady-State (LISS) Work – Light jogging, cycling, or swimming for 30-45 minutes, 2-3x per week for aerobic base building.
✅ High-Intensity Intervals (HIIT) – Sled sprints, battle ropes, or bike sprints (15-20 min, 2-3x per week) for fight-specific endurance.
✅ Grappling-Specific Conditioning – Sandbag carries, wrestling rounds, and grip endurance work should be integrated into training.
💡 Full details on balancing S&C with fight training will be in my upcoming sports training ebook.
FAQ & Q&A: Conjugate Method for MMA & Grappling
❌ Common Mistakes Fighters Make in the Gym Even with good intentions, most fighters butcher strength work in one of three ways:
Too much barbell work during fight camp. You're already absorbing impact. You don't need to max out on back squats at 6 weeks out.
Relying only on conditioning. If your strength doesn’t improve between fights, you’re just getting tired — not better.
No progression, no rotation. You don’t need 100 lifts. But you do need to cycle intelligently — especially under fatigue.
If you’ve tried “powerlifting for fighters” and felt beat up, this is why. Strength work should fuel your skill — not fry your nervous system.
Q: Will this program make me slower for MMA?
A: No—because it trains both max strength and explosive power. Fighters get stronger without losing speed because Dynamic Effort training improves rate of force development (RFD), which is critical for striking and takedowns.
Q: How does this work for weight class-based sports?
A: Fighters should focus on relative strength, not just absolute strength. Conjugate training keeps fighters strong without unnecessary bulk by balancing maximal strength, power, and conditioning.
Q: Can I do this alongside a fight camp?
A: Yes, but modified. Fighters in fight camp should reduce absolute strength focus and increase explosive work and conditioning. The Four-Day Template works best in the off-season, while the Three-Day Template works best in camp.
Pre-Fight Conjugate Adjustments (4–6 Weeks Out)
In the final weeks before a fight:
🔻 Drop Max Effort singles — switch to 3–5RM or rep-focused variations
🔄 Rotate in more explosive lifts (banded box jumps, med ball throws)
⏱️ Prioritise bar speed and movement intent over absolute load
⏳ Replace GPP circuits with short, high-output conditioning (sled sprints, carries)
❌ Avoid high eccentric fatigue (e.g., heavy RDLs)
This lets you stay strong and sharp — without compromising recovery, skill, or weight cut timing.
Q: Should I still do Olympic lifts (cleans, snatches, etc.)?
A: Potentially, but not essential. Dynamic Effort squats, speed bench, and med ball throws give similar power adaptations with less risk and technical demand. Fighters don’t have time to master Olympic lifting when they could be refining their fight skills.
Q: Can I add extra cardio on off days?
A: Yes, but be smart. Low-intensity work is fine on off days, but high-intensity conditioning should be programmed carefully so it doesn’t interfere with Max Effort and Dynamic Effort strength work.
✅ MMA fighters need to be explosive, strong, and conditioned—all at the same time.
✅ Conjugate training allows for simultaneous development of all these qualities.
✅ Strength training should complement, not replace, skill work and fight-specific conditioning.
🧲 Want the exact system I use with fighters?
✅ Get the Relentless: Conjugate Strength & Power for Fighters ebook — the full 12-week training plan used by real fighters in the gym.
The Conjugate Method is one of the best systems for developing combat athletes, balancing maximal strength, explosive power, muscular endurance, and injury resilience.
But this is just a fraction of what’s covered in my upcoming sports training ebook—where I go deep into programming for MMA, wrestling, strongman, powerlifting, and more.
💡 Want a strength plan that actually works for combat sports? Apply for coaching now and get stronger without sacrificing your fight game.
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