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Violence Of Action
12-Week MMA Performance Program
Violence Of Action is a 12-week strength and conditioning program built for the combat athlete who needs more than random workouts, bodybuilding circuits, and exhausting conditioning sessions.
This program was designed around one simple truth:
MMA practice is already training.
Hard sparring, wrestling, cage control, drilling, positional grappling, pad work, and live rounds all create stress on the body. The weight room should not compete with that stress. It should organize it, support it, and fill in the gaps.
Violence Of Action uses an MMA-specific quadrant system to organize physical training around the demands of the fight week. Each session has a purpose. Each day fits into the bigger picture. The goal is not to make you tired for the sake of being tired.
The goal is to build a stronger, faster, more durable fighter who can bring controlled violence when it matters.
Who This Program Is For
Violence Of Action is built for:
MMA athletes
Combat sport athletes
Jiu-jitsu athletes who need more structure in the weight room
Strikers who need strength, power, and durability
Tactical athletes who train combatives
Coaches looking for a smarter weekly model for fighters
Anyone who wants to train like a combat athlete without destroying themselves
This program is not built for someone who wants random “fighter-style” circuits. It is built for people who understand that performance requires structure.
If you are already doing fight practice, this program gives you the physical training framework to support it.
The Concept Behind The Program
Most fighters do not need more chaos.
They already have chaos.
They have hard sparring.
They have wrestling rounds.
They have grappling exchanges.
They have pad work.
They have positional stress.
They have fatigue.
They have soreness.
They have contact.
What they need is organization.
Violence Of Action is built around four major training quadrants:
Recovery
This restores readiness and helps you absorb the work you are already doing.
Examples include Zone 2 conditioning, mobility, breathing, tissue work, easy sled dragging, and low-level aerobic work.
Repetition
This builds tissue capacity, armor, and durability.
Examples include hypertrophy work, tempo lifts, trunk training, neck work, shoulder capacity, carries, and controlled accessory work.
Speed
This improves explosive output without creating unnecessary fatigue.
Examples include med ball throws, jumps, short sprints, alactic bike work, fast entries, and low-volume power work.
Strength
This develops high force production and positional strength.
Examples include trap bar deadlifts, squats, presses, pulls, split squats, isometrics, and heavy carries.
The key is knowing where each training quality belongs inside the week.
Hard sparring and hard wrestling already count as high-intensity training. Violence Of Action organizes the strength and conditioning work around that reality instead of ignoring it.
Program Structure
Violence Of Action is a 12-week progressive program broken into three 4-week phases.
Each phase builds on the one before it.
Phase 1: Weeks 1-4
Base, Tissue Capacity, and Movement Quality
The first phase builds the foundation.
This phase focuses on movement quality, durability, trunk strength, neck and shoulder capacity, lower-body strength, aerobic base, and general tissue preparation.
You are not trying to crush yourself in Phase 1.
You are building the body so it can handle harder work later.
The goal is to leave this phase feeling more athletic, more prepared, and more durable.
Phase 2: Weeks 5-8
Strength, Power, and Repeatability
The second phase increases intensity.
Strength work gets heavier. Power work becomes more intentional. Conditioning becomes more specific. The program still respects the demands of fight practice, but the physical work becomes more demanding.
This is where the athlete starts to feel the connection between the weight room and the cage.
You are building the ability to produce force, repeat explosive efforts, and maintain physical qualities across the week.
Phase 3: Weeks 9-12
Violence Of Action / Fight-Specific Integration
The final phase is about expression.
Volume comes down. Intent goes up. The goal is to feel explosive, strong, sharp, and prepared.
This phase focuses on high-quality strength, speed, power, recovery, and fight-specific readiness.
You should not finish this program feeling buried.
You should finish feeling dangerous.
Weekly Layout
The program follows a consistent weekly structure so you always know why you are doing what you are doing.
Monday
Lower Strength + Wrestling Support
Monday supports wrestling, cage control, takedowns, clinch pressure, sprawls, and positional strength.
This is the main lower-body strength day of the week. The volume is controlled because heavy wrestling and grappling already create a lot of stress.
Expect lower-body strength work, split squats, posterior chain training, trunk work, carries, and controlled sled or bike work.
Tuesday
Speed + Striking Power
Tuesday is built around speed and explosive intent.
This session includes jumps, med ball throws, rotational power, short sprint work, and low-fatigue alactic conditioning.
The goal is not to get tired.
The goal is to move fast, strike with intent, and improve explosive qualities without carrying fatigue into the rest of the week.
Wednesday
Hypertrophy + Grappling Armor
Wednesday builds the body armor needed for combat sports.
This day focuses on upper-body strength, muscle capacity, trunk strength, grip, shoulders, upper back, and neck work.
This is not bodybuilding for appearance.
This is repetition work designed to make the athlete harder to break.
Thursday
Explosive Recovery / Tactical Drilling Support
Thursday is a decision-based day.
If the athlete feels good, the session includes short explosive work, med ball work, light sled work, and fast movement.
If the athlete is beat up, the day shifts to aerobic flush, mobility, breathing, and recovery.
This is where the program becomes intelligent.
You do not force high-intensity work when the athlete needs recovery.
Friday
Sparring Day Primer
Friday is not a real lifting day.
Hard sparring already counts as high-intensity mixed stress. The goal is to prime the nervous system, wake the body up, and feel sharp before training.
The Friday session is short, fast, and low-volume.
No heavy lifting.
No hard conditioning.
No ego.
Saturday
Aerobic Base + Tissue Capacity
Saturday builds the engine.
This day includes Zone 2 conditioning, mobility, movement quality, tissue work, and low-level capacity.
The goal is to improve recovery, aerobic base, between-round repeatability, and overall workload tolerance.
Sunday
Off / Light Walk
Sunday is reserved for recovery.
No structured training is required. A light walk is fine, but the main objective is to absorb the week and prepare for the next one.
What Is Included
Violence Of Action gives you a full 12-week training structure with detailed daily sessions.
Inside the program, you will receive:
12 weeks of progressive training
3 separate 4-week phases
Detailed daily training breakdowns
Weekly progression for sets, reps, and intensity
Warm-ups for each training day
Strength work
Power work
Speed work
Hypertrophy and tissue capacity work
Neck, trunk, shoulder, and grip training
Zone 2 conditioning
Alactic conditioning
Sparring-day primer sessions
Recovery-based options
Exercise substitutions
Readiness adjustments
Clear instructions for RIR, rest periods, and training intent
This program tells you what to do, why you are doing it, and how hard it should feel.
Equipment Needed
This program was written for athletes with access to a reasonably equipped gym, but it can be modified based on what you have available.
Recommended equipment includes:
Trap bar
Barbell or safety squat bar
Dumbbells
Kettlebells
Adjustable bench
Pull-up bar or lat pulldown
Cable system or bands
Med balls
Sled
BikeErg, assault bike, rower, ski erg, treadmill, or running space
Bands
Landmine attachment
Farmer carry handles or heavy dumbbells/kettlebells
Box for jumps
Space for short sprints, carries, sled pushes, or movement work
You do not need every single piece of equipment to run the program.
Movements can be modified.
If you do not have a trap bar, you can use a safety bar squat, front squat, belt squat, landmine squat, goblet squat, or another lower-body strength variation.
If you do not have a sled, you can use bike sprints, hill sprints, carries, step-ups, or other conditioning alternatives.
If you do not have cables, you can use bands.
If you are missing equipment, just ask and the program can be modified to fit what you have.
The system matters more than the exact exercise.
Training Intensity
Violence Of Action uses RIR, or Reps In Reserve, to guide intensity.
This keeps the athlete from overreaching when fight practice is already demanding.
For example, if a set calls for 2 RIR, that means you should stop the set when you feel like you could still perform two clean reps.
This approach allows you to train hard while staying in control.
You should never be grinding every lift.
You should never be limping into practice.
You should never be so sore that your skill work suffers.
The goal is to improve performance, not survive the program.
Readiness-Based Adjustments
Combat sport training changes week to week.
Some weeks are technical.
Some weeks are hard.
Some weeks sparring gets heavy.
Some weeks the body feels great.
Some weeks the body feels wrecked.
Violence Of Action includes readiness-based adjustments so you can make smart decisions.
Green Light
You feel good, slept well, and warm-ups feel normal.
Train as written.
Yellow Light
You are sore, tired, flat, or beat up from practice.
Reduce volume by 25-40%, remove finishers, and keep quality high.
Red Light
You feel run down, your body feels off, your resting heart rate is elevated, or warm-ups feel terrible.
Replace the session with Zone 2 work, mobility, breathing, and recovery.
This is not weakness.
This is how you stay in the fight long enough to actually improve.
What Makes This Program Different
Violence Of Action is not just a lift plan.
It is a weekly performance system.
Most programs treat combat athletes like they only exist in the weight room. This program does not.
It accounts for the reality of MMA training.
Hard wrestling matters.
Hard sparring matters.
Grappling volume matters.
Pad work matters.
Technical drilling matters.
Recovery matters.
The goal is to place the right physical stress in the right spot so the athlete can improve without being buried.
You are not just training strength.
You are not just training conditioning.
You are not just training power.
You are organizing all of it around the fight week.
The Goal
The goal of Violence Of Action is simple:
Build a fighter who is stronger, faster, more explosive, more durable, and better conditioned without sacrificing skill practice.
This program is designed to help you:
Build lower-body strength for wrestling and cage control
Improve explosive striking qualities
Develop rotational power
Build neck, shoulder, trunk, and grip durability
Improve aerobic base and recovery
Maintain speed without unnecessary fatigue
Organize S&C around fight practice
Reduce random training stress
Improve readiness across the week
Train with intent instead of chaos
The result is not just a better-conditioned athlete.
The result is a fighter who can express force, repeat explosive efforts, absorb contact, recover between rounds, and stay dangerous.
Final Word
Violence Of Action is built for the athlete who wants to train intelligently but still train hard.
It is not soft.
It is not random.
It is not a collection of brutal circuits.
It is a structured 12-week MMA performance system designed to support the demands of combat sports.
The weight room should not take away from the cage.
It should make you more prepared for it.
Train with purpose. Build the body. Respect the fight week. Then bring Violence Of Action when it matters.
#CommandYourTraining
Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.
⚠️ IMPORTANT DOWNLOAD DISCLAIMER
Once you purchase this program, you will receive a downloadable file link. Please note:
You must download and save the program to your device within 24 hours of purchase.
After 24 hours, the download link will expire permanently and cannot be re-accessed.
We do not re-issue download links once they have expired.
If you fail to save the file and need access again, you will be required to re-purchase the program.
We recommend downloading to a desktop or secure cloud folder immediately after purchase.
Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.
12-Week MMA Performance Program
Violence Of Action is a 12-week strength and conditioning program built for the combat athlete who needs more than random workouts, bodybuilding circuits, and exhausting conditioning sessions.
This program was designed around one simple truth:
MMA practice is already training.
Hard sparring, wrestling, cage control, drilling, positional grappling, pad work, and live rounds all create stress on the body. The weight room should not compete with that stress. It should organize it, support it, and fill in the gaps.
Violence Of Action uses an MMA-specific quadrant system to organize physical training around the demands of the fight week. Each session has a purpose. Each day fits into the bigger picture. The goal is not to make you tired for the sake of being tired.
The goal is to build a stronger, faster, more durable fighter who can bring controlled violence when it matters.
Who This Program Is For
Violence Of Action is built for:
MMA athletes
Combat sport athletes
Jiu-jitsu athletes who need more structure in the weight room
Strikers who need strength, power, and durability
Tactical athletes who train combatives
Coaches looking for a smarter weekly model for fighters
Anyone who wants to train like a combat athlete without destroying themselves
This program is not built for someone who wants random “fighter-style” circuits. It is built for people who understand that performance requires structure.
If you are already doing fight practice, this program gives you the physical training framework to support it.
The Concept Behind The Program
Most fighters do not need more chaos.
They already have chaos.
They have hard sparring.
They have wrestling rounds.
They have grappling exchanges.
They have pad work.
They have positional stress.
They have fatigue.
They have soreness.
They have contact.
What they need is organization.
Violence Of Action is built around four major training quadrants:
Recovery
This restores readiness and helps you absorb the work you are already doing.
Examples include Zone 2 conditioning, mobility, breathing, tissue work, easy sled dragging, and low-level aerobic work.
Repetition
This builds tissue capacity, armor, and durability.
Examples include hypertrophy work, tempo lifts, trunk training, neck work, shoulder capacity, carries, and controlled accessory work.
Speed
This improves explosive output without creating unnecessary fatigue.
Examples include med ball throws, jumps, short sprints, alactic bike work, fast entries, and low-volume power work.
Strength
This develops high force production and positional strength.
Examples include trap bar deadlifts, squats, presses, pulls, split squats, isometrics, and heavy carries.
The key is knowing where each training quality belongs inside the week.
Hard sparring and hard wrestling already count as high-intensity training. Violence Of Action organizes the strength and conditioning work around that reality instead of ignoring it.
Program Structure
Violence Of Action is a 12-week progressive program broken into three 4-week phases.
Each phase builds on the one before it.
Phase 1: Weeks 1-4
Base, Tissue Capacity, and Movement Quality
The first phase builds the foundation.
This phase focuses on movement quality, durability, trunk strength, neck and shoulder capacity, lower-body strength, aerobic base, and general tissue preparation.
You are not trying to crush yourself in Phase 1.
You are building the body so it can handle harder work later.
The goal is to leave this phase feeling more athletic, more prepared, and more durable.
Phase 2: Weeks 5-8
Strength, Power, and Repeatability
The second phase increases intensity.
Strength work gets heavier. Power work becomes more intentional. Conditioning becomes more specific. The program still respects the demands of fight practice, but the physical work becomes more demanding.
This is where the athlete starts to feel the connection between the weight room and the cage.
You are building the ability to produce force, repeat explosive efforts, and maintain physical qualities across the week.
Phase 3: Weeks 9-12
Violence Of Action / Fight-Specific Integration
The final phase is about expression.
Volume comes down. Intent goes up. The goal is to feel explosive, strong, sharp, and prepared.
This phase focuses on high-quality strength, speed, power, recovery, and fight-specific readiness.
You should not finish this program feeling buried.
You should finish feeling dangerous.
Weekly Layout
The program follows a consistent weekly structure so you always know why you are doing what you are doing.
Monday
Lower Strength + Wrestling Support
Monday supports wrestling, cage control, takedowns, clinch pressure, sprawls, and positional strength.
This is the main lower-body strength day of the week. The volume is controlled because heavy wrestling and grappling already create a lot of stress.
Expect lower-body strength work, split squats, posterior chain training, trunk work, carries, and controlled sled or bike work.
Tuesday
Speed + Striking Power
Tuesday is built around speed and explosive intent.
This session includes jumps, med ball throws, rotational power, short sprint work, and low-fatigue alactic conditioning.
The goal is not to get tired.
The goal is to move fast, strike with intent, and improve explosive qualities without carrying fatigue into the rest of the week.
Wednesday
Hypertrophy + Grappling Armor
Wednesday builds the body armor needed for combat sports.
This day focuses on upper-body strength, muscle capacity, trunk strength, grip, shoulders, upper back, and neck work.
This is not bodybuilding for appearance.
This is repetition work designed to make the athlete harder to break.
Thursday
Explosive Recovery / Tactical Drilling Support
Thursday is a decision-based day.
If the athlete feels good, the session includes short explosive work, med ball work, light sled work, and fast movement.
If the athlete is beat up, the day shifts to aerobic flush, mobility, breathing, and recovery.
This is where the program becomes intelligent.
You do not force high-intensity work when the athlete needs recovery.
Friday
Sparring Day Primer
Friday is not a real lifting day.
Hard sparring already counts as high-intensity mixed stress. The goal is to prime the nervous system, wake the body up, and feel sharp before training.
The Friday session is short, fast, and low-volume.
No heavy lifting.
No hard conditioning.
No ego.
Saturday
Aerobic Base + Tissue Capacity
Saturday builds the engine.
This day includes Zone 2 conditioning, mobility, movement quality, tissue work, and low-level capacity.
The goal is to improve recovery, aerobic base, between-round repeatability, and overall workload tolerance.
Sunday
Off / Light Walk
Sunday is reserved for recovery.
No structured training is required. A light walk is fine, but the main objective is to absorb the week and prepare for the next one.
What Is Included
Violence Of Action gives you a full 12-week training structure with detailed daily sessions.
Inside the program, you will receive:
12 weeks of progressive training
3 separate 4-week phases
Detailed daily training breakdowns
Weekly progression for sets, reps, and intensity
Warm-ups for each training day
Strength work
Power work
Speed work
Hypertrophy and tissue capacity work
Neck, trunk, shoulder, and grip training
Zone 2 conditioning
Alactic conditioning
Sparring-day primer sessions
Recovery-based options
Exercise substitutions
Readiness adjustments
Clear instructions for RIR, rest periods, and training intent
This program tells you what to do, why you are doing it, and how hard it should feel.
Equipment Needed
This program was written for athletes with access to a reasonably equipped gym, but it can be modified based on what you have available.
Recommended equipment includes:
Trap bar
Barbell or safety squat bar
Dumbbells
Kettlebells
Adjustable bench
Pull-up bar or lat pulldown
Cable system or bands
Med balls
Sled
BikeErg, assault bike, rower, ski erg, treadmill, or running space
Bands
Landmine attachment
Farmer carry handles or heavy dumbbells/kettlebells
Box for jumps
Space for short sprints, carries, sled pushes, or movement work
You do not need every single piece of equipment to run the program.
Movements can be modified.
If you do not have a trap bar, you can use a safety bar squat, front squat, belt squat, landmine squat, goblet squat, or another lower-body strength variation.
If you do not have a sled, you can use bike sprints, hill sprints, carries, step-ups, or other conditioning alternatives.
If you do not have cables, you can use bands.
If you are missing equipment, just ask and the program can be modified to fit what you have.
The system matters more than the exact exercise.
Training Intensity
Violence Of Action uses RIR, or Reps In Reserve, to guide intensity.
This keeps the athlete from overreaching when fight practice is already demanding.
For example, if a set calls for 2 RIR, that means you should stop the set when you feel like you could still perform two clean reps.
This approach allows you to train hard while staying in control.
You should never be grinding every lift.
You should never be limping into practice.
You should never be so sore that your skill work suffers.
The goal is to improve performance, not survive the program.
Readiness-Based Adjustments
Combat sport training changes week to week.
Some weeks are technical.
Some weeks are hard.
Some weeks sparring gets heavy.
Some weeks the body feels great.
Some weeks the body feels wrecked.
Violence Of Action includes readiness-based adjustments so you can make smart decisions.
Green Light
You feel good, slept well, and warm-ups feel normal.
Train as written.
Yellow Light
You are sore, tired, flat, or beat up from practice.
Reduce volume by 25-40%, remove finishers, and keep quality high.
Red Light
You feel run down, your body feels off, your resting heart rate is elevated, or warm-ups feel terrible.
Replace the session with Zone 2 work, mobility, breathing, and recovery.
This is not weakness.
This is how you stay in the fight long enough to actually improve.
What Makes This Program Different
Violence Of Action is not just a lift plan.
It is a weekly performance system.
Most programs treat combat athletes like they only exist in the weight room. This program does not.
It accounts for the reality of MMA training.
Hard wrestling matters.
Hard sparring matters.
Grappling volume matters.
Pad work matters.
Technical drilling matters.
Recovery matters.
The goal is to place the right physical stress in the right spot so the athlete can improve without being buried.
You are not just training strength.
You are not just training conditioning.
You are not just training power.
You are organizing all of it around the fight week.
The Goal
The goal of Violence Of Action is simple:
Build a fighter who is stronger, faster, more explosive, more durable, and better conditioned without sacrificing skill practice.
This program is designed to help you:
Build lower-body strength for wrestling and cage control
Improve explosive striking qualities
Develop rotational power
Build neck, shoulder, trunk, and grip durability
Improve aerobic base and recovery
Maintain speed without unnecessary fatigue
Organize S&C around fight practice
Reduce random training stress
Improve readiness across the week
Train with intent instead of chaos
The result is not just a better-conditioned athlete.
The result is a fighter who can express force, repeat explosive efforts, absorb contact, recover between rounds, and stay dangerous.
Final Word
Violence Of Action is built for the athlete who wants to train intelligently but still train hard.
It is not soft.
It is not random.
It is not a collection of brutal circuits.
It is a structured 12-week MMA performance system designed to support the demands of combat sports.
The weight room should not take away from the cage.
It should make you more prepared for it.
Train with purpose. Build the body. Respect the fight week. Then bring Violence Of Action when it matters.
#CommandYourTraining
Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.
⚠️ IMPORTANT DOWNLOAD DISCLAIMER
Once you purchase this program, you will receive a downloadable file link. Please note:
You must download and save the program to your device within 24 hours of purchase.
After 24 hours, the download link will expire permanently and cannot be re-accessed.
We do not re-issue download links once they have expired.
If you fail to save the file and need access again, you will be required to re-purchase the program.
We recommend downloading to a desktop or secure cloud folder immediately after purchase.
Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.