How to Write an MMA Program Using the Condensed Conjugate Model

[@SpinCity_HQ]

Hey Every Body. I've been in the mentorship for a couple year now . HIGHLY RECOMMENDED!!! ..

[@AnX0256]

Yea ive been in it for a few months and can't seem to get a hold of anyone regarding the video calls 🙄... every time I log on no one shows up.

[@thisguy-yv5so]

Love conjugate methodology that Louie Summons popularized. It's very logical. Your take on it in relation to combat athletes where they are training throughout the year with no distinct off season and progressing all elements of strength not just through a block of time but throughout the year is on point. Keep it up coach.

[@AP-dq8ci]

People are not ready for that kind of quality content !! Gonna use it to get ready for Kilimanjaro, Thank you so much for sharing your knowledge. Cheers from France

[@bradramsey3167]

great video coach, people dont know how lucky they are that your putting this information out for free

[@hunterholistichealth]

The fact this is free is insane. Daru is the GOAT

[@ramzibounar8847]

Thank you phil , you're a master of your work , hope you get more recognition for your efforts

[@zackarybourbonnais1178]

I love this I will give this to some off my clients

[@xaviercoachlee6908]

theee fact this is freee. Thank you coach!

[@nicopostigo123]

Great info, very useful! Thanks Phil!

[@blakeekalb2808]

Best in the business my man Phil.

[@tedtorres8167]

Great content as always Phil 🔥

[@CombatSelfDefense]

This is a gold mine

[@johndawe4295]

Great breakdown of conjugate method , recently started the mentorship programme .. helped me understand better. Thanks coach 👊

[@mjlardour]

how many exercises should I do for each day?

[@garou1726]

How long should the rest period be in plyometrics ballistics dynamic efforts max and heavy efforts

[@PhilDaruStrong]

Plyos: 2 min DE: 60-90 seconds ME: 2-5 min

[@garou1726]

@@PhilDaruStrong Thanks

[@MrKoolympia]

Hi Daru, I love your content and have been following you for a while now! I was wondering if have a program that focuses on the posterior chain and chest to get a big upper back, traps, glutes, hamstrings and chest? Love to hear from you! Regards, Jordy

[@PhilDaruStrong]

Not specific program but most of my programs put a huge amount of emphasis on building it

[@MrKoolympia]

@@PhilDaruStrong what program do you recommend?

[@PhilDaruStrong]

@@MrKoolympia fight ready, heavy hitter, or fight dominance

[@MrKoolympia]

@@PhilDaruStrong which of those is 3 days a week?

[@MGV23]

Can i use this for Hypertrophy? Keep sharing this kind of knowledge, is really useful. I use this for myself, i'm not a coach but this help me to make a program for myself (i think...)

[@jaimevalenzuela5475]

Do all of your online programs utilize this method? Thanks for the breakdown!

[@paulbugden4155]

Hey Phil ...when your referring to REPS 2-4 = ES ..what's your "ES" stand for?

[@voreqejackson1238]

Each side

[@ishmailruiz1320]

Should I apply constant variation to the DE movement as well?

[@cavarex9902]

Hello, you mentioned (point 1b) that to develop speed strength we shall work with loads of 50 to 60% wouldnt it be strength speed?

[@williamlevi6725]

what does he mean constant variation in the max effort lifts ?

[@tanthai3653]

Changing the lift to a similar variation

[@Afrocyber2010]

@phildaru or any one else in here. Any chance to get an example of the workouts so I can visualise and see how it's done plus sets and reps? That would be much appreciated. I am 43 and a blue belt in BJJ and struggling to get a a nice program to follow 3x per week while I doing bjj 2x per week.

[@burntgod7165]

This is remarkable. How innovative! On ME, do you hit a 2-4RM, or do you do sets across, increasing percentages each week before switching variation? Thank you so much.

[@Jordans529]

Would you recommend this for the “tactical athlete” / MMA hobbyist?

[@PhilDaruStrong]

Yes we use it with most military and most definitely law enforcement

[@kindathicc1609]

Hey! Why is the BJJ programme on a separate website to your own?

[@PhilDaruStrong]

No look up Ground Control

[@josy9767]

Heavy effort do 3-5 Sets x2-5 reps W1 85% W2 90% W3 95% Does this mean W1: 3x 2-5 W2: 4x 2-5 W3: 5x 2-5

[@tanthai3653]

The percentages are referring to percentage of 1RM

[@joeleija8206]

Great stuff coach!! Is there anything you do different based off weight classes? Meaning would you focus more on relative strength for 145ers and down and more absolute strength for the upper weight classes say 170s and up?

[@PhilDaruStrong]

We want relative strength first and foremost for all weight classes then I break down the subjective needs based on factors such as game plan, endurance limitations, skills background, and experience in the weight room.

[@blackhouse7646]

Do you recommend this or the Triphasic method to increase athleticism?

[@realtalkwithjordan8026]

Phil, would you do carries for a boxer in lighter weight classes too for auxiliary?

[@FraDeeBiscuit]

Would this work for Basktball Athletes?

[@sarms2094]

Are you not worried about the RBE and being sore all the time with the switching of the exercises every week? Also wouldn’t technique go down with lots of variations?

[@jimmyboyle5490]

This is the literal point of the conjugate method google search it

[@BenedictDeLaPays]

What kind of exercises would you choose for dynamic upper?

[@piouspapist]

I’m running close grip bench and next period I’m running a Full ROM row or pull up

[@MvmtMetz]

gold

[@JoshBerryPL]

Once we hit our 1-2 rep max on ME work, are we doing 3-4 additional sets or is it 3-4 sets total working up to that 1-2 rep max?

[@eliasthegreat8]

Additional

[@nikola7949]

Do we change the main lift each week?

[@cdb0816]

Change it every 4-16 weeks. The more beginner you are go closer to the 16 weeks

[@AnX0256]

If In camp then yes.

[@nothinbutms]

so basically, non-linear periodization.

[@wassin5850]

👏❤👍🏋🥊💪🇩🇿

[@stemstudentph9246]

Hmm i dont think id be bored training in mma though coz the ground game itself, according to other mma youtubers, has 1000 or more techniques. Just saying. Well wish i could train in mma though.

[@PhilDaruStrong]

You certainly missed what I say I was talking about the exercise selection of the weight room being constantly varied when choosing max effort lifts

[@stemstudentph9246]

@@PhilDaruStrong got a question is kobe bryant's work style feasible in combat sports? Like yknow he said in his interviews he wakes at 4 does his training then rest go back at 10 then rest and then go back at 4 then rest and train at 9 then sleep. Just asking though

[@tanthai3653]

@@stemstudentph9246 you are not kobe bryant, this will run you down into the ground.

[@stemstudentph9246]

@@tanthai3653 im only asking though.

[@Abdou-13]

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