COMBAT SPORT DEMANDS REQUIRE A
DIFFERENT SYSTEM.
FSP MMA & COMBAT SPORTS S&C • BATON ROUGE, LA
Generic strength and conditioning fails combat athletes because it does not account for the specific bioenergetic demands, positional strength requirements, and weight class constraints of competitive fighting. FSP builds programs from individual assessment data — structured around your discipline, your weight class, and your fight schedule.
ASSESSMENT REQUIRED – Every ATHLETE
Every FSP combat sports athlete begins with a full assessment before any programming begins. This is not a pass or fail evaluation. It establishes the individual data baseline your program is built from.
GENERIC S&C PROGRAMS ARE BUILT FOR GENERIC ATHLETES.
THE PROBLEM WITH GENERIC S&C
Combat sports athletes are not generic athletes. The physical demands of a fight are unlike any other sport — and a program that ignores those demands will produce a stronger, better-conditioned athlete who is no more competitive in the cage or on the mat.
WHAT GENERIC S&C MISSES
•
Positional strength specific to your grappling, striking, or clinch game
•
Bioenergetic demands of the specific round structure and work-to-rest ratios in your sport
•
Weight class management integrated with physical development — not treated as a separate nutrition problem
•
Fight camp periodization — peak performance on a specific date, not on a general fitness calendar
•
Individual force profiles — two fighters at the same weight class are physically different athletes
•
WHAT FSP ACCOUNTS FOR
Individual isometric force profiles across all primary muscle groups — discipline-specific loading emphasis
•
Power-to-weight ratio optimization — peak power output per kilogram of body mass, not raw strength alone
•
Conditioning periodized around fight camp phases — volume and intensity managed by fight date
•
Weight class planning integrated with programming from day one — body composition targets built into load prescription
•
Asymmetry correction specific to grappling and striking patterns — not general bilateral balance
COMBAT SPORT PHYSICAL DEMANDS
WHAT THE DATA SHOWS
COMBAT ATHLETES NEED.
These are the physical qualities the FSP assessment measures and the programming targets for every combat sports athlete in the system.
01
EXPLOSIVE POWER-TO-WEIGHT
Force production per unit of body mass — the most predictive variable for competitive performance at a given weight class. Measured via VALD ForceDecks. Programmed precisely.
02
Maximal Isometric Strength
Peak force in clinch, grappling, and positional control. ForceFrame measures bilateral output across all primary groups — grip, pulling, pressing, and hip force chains included.
03
Rate of Force Development
How fast maximal force is reached — directly relevant to striking power and explosive takedown execution. RFD measured at assessment and tracked through every training block.
04
Energy System Conditioning
Round-specific aerobic and anaerobic conditioning periodized around fight camp. Work-to-rest ratios matched to the athlete’s sport format. Conditioning that builds fighting fitness, not general fitness.
05
Structural Resilience
Asymmetries, mobility restrictions, and movement deficiencies identified and corrected before they become injuries in training camp. Prevention built into the development process.
06
Movement Mechanics
Sprint mechanics, change of direction, and locomotion quality evaluated via high-speed video. Footwork and positional transitions inform movement quality work in every phase.
07
Grip & Pulling Strength
Upper body pulling strength and grip force — critical for grappling athletes across all disciplines. Bilateral comparison built into every ForceFrame test. Asymmetries addressed specifically.
08
Weight Class Management
Body composition targets integrated with physical development programming. Nutritional guidance available through Miles Greenblatt, Director of Sports Nutrition. Weight cut protocol planning on request.
FIVE-PHASE ASSESSMENT.
COMBAT-SPECIFIC APPLICATION.
WHERE EVERY PROGRAM STARTS
The FSP five-phase assessment protocol applies to combat sports athletes with discipline-specific test selection and combat-relevant interpretation at every phase.
I
IN-
HOUSE
MOBILITY & RANGE OF MOTION
Joint-by-joint evaluation with specific attention to the mobility requirements of your primary discipline. Hip mobility for guard work. Shoulder mobility for clinch and striking mechanics. Thoracic rotation for striking power transfer. Restrictions identified here are programming priorities.
II
IN-
HOUSE
STRENGTH & FORCE PROFILING
Isometric force testing across all primary muscle groups with combat-specific priority on grip strength, upper body pulling force, hip extension and adduction force, and bilateral comparison across all tested positions. This is where we establish the force profile your programming is built to improve.
III
IN-
HOUSE
POWER & JUMP MECHANICS
VALD ForceDecks quantifies peak power output per kilogram of body mass — the most relevant metric for combat athletes competing within a weight class. Force-velocity profile established here determines the training emphasis in every programming block: force-dominant or velocity-dominant.
IV
IN-
HOUSE
SPRINT & MOVEMENT MECHANICS
Acceleration mechanics, footwork patterns, and locomotion quality evaluated through high-speed video. Ground contact time, stride mechanics, and directional change patterns inform movement quality work built into every programming block.
PERIODIZED AROUND
YOUR FIGHT DATE.
FIGHT CAMP STRUCTURE
Competitive combat athletes do not need general fitness — they need peak performance on a specific date. FSP builds fight camp periodization from that date backward, with each phase serving a defined physiological purpose within the total preparation window.
PHASE 01
OFF-SEASON DEVELOPMENT
8-16 weeks • No active fight date
• Strength and force output development
• Asymmetry correction from data
• Movement quality restoration
• Aerobic base conditioning
• Body composition optimization toward weight class
• Full re-assessment for recalibration
PHASE 02
PRE-CAMP PREPARATION
4-6 weeks • Fight date confirmed
• Strength volume reduces, power emphasis increases
• Sport-specific energy system
• Weight class target management begins
• Power-to-weight ratio optimization
• Conditioning intensity increases
• Movement quality maintained
PHASE 03
FIGHT CAMP
6-8 weeks • Active fight camp
• S&C volume minimal, technical training dominant
• Power and neuromuscular quality
• Conditioning matched to fight format
• Recovery monitoring via Whoop
• Load adjusted around sparring volume
• Weight management integrated
PHASE 04
POST-FIGHT RECOVERY
2-4 weeks • Post-competition
• Structured recovery, no demands
• Re-assessment to identify deficits
• Injury status evaluation and corrective prioritization
• Body composition restoration
• Next cycle planned from new data
• Off-season development block designed
YOUR DISCIPLINE. YOUR
ASSESSMENT. YOUR PROGRAM.
DISCIPLINES SERVED
FSP serves combat sports athletes across all disciplines. Assessment KPI selection and programming emphasis are adapted to the specific physical demands of each discipline.
MMA
Multi-dimensional assessment covering striking power, grappling force chains, takedown explosiveness, and the aerobic-anaerobic conditioning demands of full-round competition.
• CMJ height & peak power (W/kg)
• Full-body isometric strength battery
• RFD & force-velocity profile
• Grip & pulling chain strength
• Hip mobility & rotation mechanics
BOXING & STRIKING ARTS
Rotational power, upper body force chain strength, footwork mechanics, and the aerobic conditioning demands of round-based striking competition. Applicable to boxing, Muay Thai, kickboxing.
• Rotational power & hip force output
• Upper body pushing & rotational chains
• Footwork mechanics & COD quality
• RFD — striking speed-strength emphasis
• Shoulder mobility & IR/ER balance
Grappling ARTS
Maximal isometric force across all grappling force chains — grip, pulling, hip adduction and extension — with bilateral comparison built into every test. Applicable to wrestling, BJJ, judo, and sambo.
• Grip & upper body pulling strength
• Hip add/abd & extension force
• Bilateral strength symmetry — LSI
• Takedown power — explosive hip output
• Weight class periodization
PROGRAM DIRECTOR
ENGINEERING MECHANICS APPLIED TO COMBAT SPORTS.
Our system informs an approach to combat sports S&C that treats human movement as a biomechanical system — with quantifiable forces, measurable asymmetries, and optimizable outputs. The same engineering principles applied to force analysis in physics apply directly to the force demands of grappling, striking, and explosive athletic performance.
The combat sports athlete benefits because every programming decision has a mechanical justification rooted in individual data — not in training conventions inherited from other sports.
From DR. ASHRAF
“Combat sports athletes are among the most mechanically complex to train — the positional strength demands alone require a level of assessment specificity that generic S&C programs are not designed to provide. Every fighter who trains at FSP starts with data. Everything else follows from that.”
ASSESSMENT TECHNOLOGY
VALD FORCEDECKS
VALD FORCEFRAME
OUTPUT
TEAMBUILDR
WHOOP
FAQ
Common questions
BOOK YOUR ASSESSMENT
START YOUR PROGRAM
Every FSP combat sports athlete begins with the full five-phase assessment. Complete the intake form with your discipline, competitive level, and fight schedule. Availability is limited.
FSP COMBAT SPORTS ASSESSMENT
Conducted by Dr. Razer Ashraf. Your complete combat sports physical baseline — the foundation of every programming decision that follows.
• Duration: 60-80 minutes in-facility
• Location: 14111 Airline Hwy, Baton Rouge, LA 70820
• Bring: Athletic clothing, sport-specific footwear, water
Confirmation email with full prep guide sent within 24 hours of booking assessment.