WELCOME TO PRESSURE'S 2025 OFF-SEASON PROGRAM

Welcome to Pressure’s 2025 Off-Season Program

November 24, 2025 – January 19, 2026

PRESSURE is a strength and conditioning system built for grapplers, MMA athletes, and anyone who wants a brutally effective training program. Every eight-week cycle is designed to make you stronger, harder to injure, and more capable of using your skills. It’s the structure that protects the skill you’ve spent years building.

Too often, “off-season” is mistaken for “taking it easy.” But that’s not what this is about. The off-season is a time to rebuild, get healthier, more durable, and ready for the intensity of in-season training.

You want shoulders that don’t ache after tough rounds, a back that holds firm under pressure, and a neck that doesn’t fold when someone decides to test your resolve. That’s what this program is here for.

We’ve built PRESSURE to fit real schedules, recovery needs, and training demands. Whether you're a competitor or a hobbyist, the approach is adaptable:

• Conditioning behind? Prioritize cardio sessions.

• Back or shoulders feeling weak? Lead with strength work.

• Have more time? Combine strength and conditioning into a longer training block.

• Pressed for time? One focused session still moves the needle.

Minimum effective dose > doing nothing at all.

Program Structure

• Sessions average 75 minutes, including warm-up

• Conditioning days are shorter

• Mobility, recovery, and Zone 2 cardio are built into the week

• Training patterns rotate every two weeks within the 8-week cycle

What to Expect Each Week

Full-Body Strength Days (Conjugate-Inspired):

• 1–2 Main Lifts

• Trunk & Core Stability Work

• Thoughtful Accessory Movements

Machine-Based Conditioning (2x/week):

• One High-Intensity Day (SkiErg, Echo Bike, Rower)

• One Longer Aerobic Session

• Mixed-modal work will return later in the cycle once the base is rebuilt

Recovery & Mobility (Thursdays + Sundays):

• Dedicated mobility work

• Optional Zone 2 sessions

• Opportunity for make-up work if needed

This is the cleanest and most intentional version of PRESSURE we’ve ever built.

Whether you’re chasing high performance or just want to move, feel, and function like an athlete again, you’re at the right place.

Approach it with intent, and you’ll finish stronger where it counts.

Click here for a 7-day trial.