PGP Strength & Conditioning
4 weeks. 3 sessions per week. The most effective Olympic lifting variations — engineered specifically for combat sport athletes. No wasted volume. No fluff. Just the movements that build the kind of power that matters in a fight.
The problem
We know what you're thinking. We've heard all of it. Here's why you're wrong — and why every single objection actually proves you need this program.
Every elite fighter who's trained seriously in the weight room has said the same thing before. Then they added adapted weightlifting to their programme. They never said it again. Power is a physical quality. It doesn't improve in a ring.
These aren't powerlifting movements loaded to the max. They're speed-strength variations, adapted for combat athletes — trained at intensities that develop explosive power without packing on unnecessary mass or grinding your joints.
3 sessions a week. That's it. These are full-body sessions built on minimum effective dose principles — nothing is in the programme because it "might help." Every movement earns its place. In and out.
That's exactly what this programme addresses. Each movement is broken down and adapted for fighters — technical progressions built in from week one. You'll learn as you train. That's the whole point.
What's inside
The classic Olympic lifts — modified specifically for combat sport athletes. Designed to transfer directly to explosive output in your sport, not to the platform.
You're not just handed a programme and left alone. Continuous technical cues and progressions are built into every week so you actually learn the movements properly.
Complementary exercises designed to reinforce and amplify the power developed from the main lifts — targeted, purposeful, nothing generic.
Every session includes a specific warm-up protocol — priming the right patterns, the right joints, the right neural pathways before you touch a bar.
Supporting strength movements that build the structural base under your power work — because speed without strength has a ceiling.
Fight-specific trunk work embedded across all 12 sessions. Stiffness, transfer, anti-rotation — the qualities that actually matter when you're producing force against another human.
Programme structure
Results
I was sceptical about adding Olympic lifting to my fight prep. After 4 weeks, my coaches noticed the difference in my striking power before I even mentioned the programme.
I'd tried weightlifting on my own before and always felt lost with the technique. The progressions in this programme made it click. Fully manageable alongside my boxing sessions.
The sessions are efficient — never more than I can handle around fight camp. The warm-ups alone sorted out a shoulder issue I'd been carrying for months.
Is this for you?
12 sessions. Proven movements. Built for fighters, by a coach who works with fighters. The only question is whether you're the kind of athlete who waits, or the kind who acts.
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