6-Week Conjugate Combat Program

BUILD A
COMBAT
ATHLETE

A complete 6-week strength & conditioning system built for MMA, Brazilian Jiu-Jitsu, and wrestling competitors. Conjugate method. Shoulder-smart. Under 90 minutes a session.

Get Instant Access → See what's inside

6wk

Complete Program

<90min

Per Session

Days Per Week

Conditioning Methods

Week 1–2 · Phase 1

MAX & DYNAMIC EFFORT

Strength Baseline 500 Workout Combat Circuit

Week 3–4 · Phase 2

EXERCISE ROTATION

New PRs Sled Drag 60 min Hip March 5×5

Week 5–6 · Phase 3–4

PEAK STRENGTH

1RM Week Assault Bike + Rope Deload & Compete

      ✓ Neck training    ✓ Shoulder-smart    ✓ Unilateral emphasis    ✓ BJJ finishers
    

The System

BUILT FOR
COMBAT ATHLETES

This isn't a generic gym program with "sport-specific" slapped on it. Every exercise, every finisher, every conditioning method was designed with one question: does this make you harder to beat on the mat?

🏋️

Conjugate Strength

Max Effort and Dynamic Effort trained concurrently every week. ME lifts rotate every 2–3 weeks to prevent accommodation and force new adaptation. Work to 3RMs, then 1RMs on peak week.

⚡

Explosive Power

Speed work at 50–65% with band tension. Plyometrics, med ball throws, trap bar jumps, and kettlebell swings — rate of force development that transfers to scrambles and takedown entries.

🥋

Combat Conditioning

Six unique conditioning methods — Combat Circuit (Jon Saylor DBs, Band Grapple, Ball Wrestle), 500 Workout, Sled Drag 60 min, Hip March 5×5, and Assault Bike + Jump Rope intervals.

💪

Shoulder Health

Serratus press, sidelying ER, face pulls with external rotation, and band pull-aparts in every single upper body warm-up. BJJ shoulders are the most commonly injured joint. This program protects them.

🤼

BJJ Finishers

1–2 exercises. Gi grip towel pull-ups, plate pinch carries, sprawl circuits, wrestler's bridge holds, rope sled pulls, collar-tie resistance drills. Finishers that actually prepare you for competition.

🔩

Unilateral Training

Every split squat, RDL, press, row, and carry is done one side at a time. Grapplers develop asymmetrical imbalances from repetitive single-sided movement. This fixes it.

Who It's For

RIGHT PROGRAM.
RIGHT ATHLETE.

✓ This is for you if

You train BJJ, wrestling, or MMA at least 3 days a week
You have access to a full gym (barbells, DBs, kettlebells, sleds)
You want to be stronger on the mat without burning out
Your shoulder or elbow aches from grinding and need a smarter approach
You're preparing for a competition or fight camp
You want to outlast and overpower your training partners
You're advanced enough to train with intent, not just effort

✗ This is not for you if

You are a complete beginner to strength training
You only have access to a commercial machine gym
You are looking for a bodybuilding or aesthetics-focused program
You want a passive 3-day/week maintenance routine
You want a program that doesn't push your conditioning
You are not willing to commit 90 minutes per session

What's Included

EVERYTHING YOU NEED.
NOTHING YOU DON'T.

✓

Complete 6-Week Training Plan

All 4 training days per week laid out in full — compound lifts, accessory work, core, and conditioning. Nothing left for you to figure out.

✓

Exercise Rotation Library

Rotatable ME and DE exercise menus for both upper and lower body. Never run the same program twice — swap exercises and restart the 6 weeks with new stimulus.

✓

Shoulder & Neck Prehab Protocols

Built into every single session — not an afterthought. Serratus press, sidelying ER, progressive neck harness work, and scapular stability work you will actually do.

✓

6 Unique Conditioning Methods

Combat Circuit, 500 Workout, Sled Drag, Hip March Protocol, Assault Bike + Jump Rope, and the Deload version — every week is different. No monotony.

✓

BJJ & Wrestling-Specific Finishers

Towel pull-ups, rope sled pulls, sprawl circuits, wrestler's bridge holds, plate pinch carries — finishers that prepare your body for real grappling demands.

✓

Coaching Notes for Every Week

What to focus on, what to push, when to back off. The same coaching cues used with elite-level combat athletes — inside every weekly page.

Results

REAL ATHLETES.
REAL RESULTS.

From hobbyist grapplers to active competitors — here's what athletes say after completing the program.

★★★★★

⚡ Featured

"I came in skeptical — I've run a lot of programs and most of them are generic gym-bro stuff with 'combat sports' written on the cover. This was different. The sled drags, the hip march, the gi grip finishers — you feel the carryover on the mat immediately. I was stronger in my underhooks by Week 3 and my gas tank in live rolling was noticeably better by Week 5. The shoulder prehab alone is worth the download."

Marcus R.

BJJ Purple Belt · 4 yrs competing

★★★★★

🥋 BJJ

"My shoulder has been bothering me for two years. Six weeks in and it feels better than it has in years. The serratus press and the face pulls every session made a real difference. I didn't think injury prevention could actually work this fast."

Derek K.

BJJ Blue Belt · No-gi competitor

★★★★★

🤼 Wrestling

"The hip march and the sled drags are no joke. I've done plenty of conditioning work but nothing built wrestling-specific cardio like this. By Week 6 I was finishing takedowns in the third period when I used to gas out. The unilateral work fixed a hip imbalance my coach noticed."

Jason T.

Folkstyle wrestler · High school coach

★★★★★

🥊 MMA

"I used this as my fight camp base and it was the best shape I've ever walked into a fight in. The conjugate structure let me stay strong without burning out — I had energy left for sparring every single week. That's never happened before."

Andre L.

Amateur MMA · 7-2 record

★★★★★

🥋 BJJ

"The 500 workout destroyed me the first time. By Week 6 I finished it faster and felt fine after. That kind of conditioning progress in six weeks is real. The towel pull-up finishers are brutal in the best way — my grip in the gi is completely different now."

Sarah C.

BJJ White Belt · 2 tournaments completed

★★★★★

🤼 Grappling

"I'm a strength coach myself and I was impressed by how clean the programming is. The exercise rotation, the deload structure, the way it's built around the ME/DE framework — this is legitimate conjugate done right. The combat sports application is spot on. Recommending it to all my grappling athletes."

Ryan N.

CSCS · BJJ Brown Belt

The Coach

IAN
LASHLEY

"The Vanilla Gorilla"

BJJ Black Belt — GFTeam

Krav Maga Level 4 — USKMA

4 Black Belts in multiple martial arts

20+ years training experience

10+ years coaching combat sports

Owner — Lashley Training Center (LTC)

Active MMA competitor

I built this program because I was tired of generic strength programs that didn't account for the realities of grappling — shoulder injuries, grip demands, conditioning specificity, and the unique needs of a body that trains on the mat every single day.

This is what I actually do. It's what I have my serious competitors doing. And it works.

BUILD A
COMBAT
ATHLETE

BUILT FOR
COMBAT ATHLETES

6 WEEKS.
ZERO WASTED SESSIONS.

RIGHT PROGRAM.
RIGHT ATHLETE.

EVERYTHING YOU NEED.
NOTHING YOU DON'T.

REAL ATHLETES.
REAL RESULTS.

READY TO
GET STRONGER
ON THE MAT?

BUILD A COMBAT ATHLETE

BUILT FORCOMBAT ATHLETES

6 WEEKS.ZERO WASTED SESSIONS.

RIGHT PROGRAM.RIGHT ATHLETE.

EVERYTHING YOU NEED.NOTHING YOU DON'T.

REAL ATHLETES.REAL RESULTS.

READY TOGET STRONGERON THE MAT?

BUILD A
COMBAT
ATHLETE

BUILT FOR
COMBAT ATHLETES

6 WEEKS.
ZERO WASTED SESSIONS.

RIGHT PROGRAM.
RIGHT ATHLETE.

EVERYTHING YOU NEED.
NOTHING YOU DON'T.

REAL ATHLETES.
REAL RESULTS.

READY TO
GET STRONGER
ON THE MAT?