S & C — Power. Endurance. Durability.
Purpose-built S&C for fighters and everyday athletes. Compound lifts, fight-paced intervals, mobility, recovery — no fluff.
Technique thrives when your body can keep up. Our S&C program builds the power, endurance, and durability needed to perform on the mats and in life. Scalable and purposeful — no fluff, just results that carry into MMA, Muay Thai, and Jiu-Jitsu.
- Strength: compound lifts, unilateral balance, posterior chain focus
- Power: jumps, medicine ball work, ballistic kettlebell patterns
- Energy systems: aerobic base, threshold intervals, fight-paced circuits
- Mobility: hips, T-spine, shoulders — better positions and safer rounds
- Core and bracing: anti-rotation, carries, grappling-specific stability
Assessment & Progression
Movement and capacity checks first. Then: learn the pattern → own the pattern → load the pattern. Clear cues, smart rep schemes, steady progress without burnout.
For Fighters
Lifting aligned with camp phases — accumulation, intensification, taper. We sync your S&C cycle with your competition calendar so you peak when it counts.
For Everyone Else
Strong fundamentals, safe progression, and conditioning that makes everyday tasks feel easier. Carry the kids. Carry the groceries. Carry yourself.
Recovery & Injury Prevention
Durability is a skill. Prep for knees, low back, and shoulders. Cooldown protocols. Off-day mobility options so you train more and miss less.
Class Flow
Dynamic prep → main strength block → power or carry work → conditioning finisher → mobility/recovery. Intensity scaled to your experience.
Lift heavy. Recover well.
Coach Jamie Glazier specializes in conditioning for fighters. Coach Andres Fajardo designs personalized S&C programs that balance skill development, conditioning, and injury prevention. Both are on the floor weekly.