01
Built for combat transfer
The movements are selected for the demands fighters actually face: hip drive, trunk stiffness, grip, unilateral control, landing mechanics, and repeatable force.
Self-serve fighter strength program
A 12-week strength program for fighters.
Build strength, power, and durability that transfers to combat sports - without another generic lifting split.
Why this exists
Generic strength plans miss the sport.
Strength Base is for the athlete who already trains hard, but needs the gym work to point at fight performance.
Most fighters do not need more random work. They need the right strength work, loaded in the right order, with enough structure to carry into sparring, pads, clinch, and fight camp.
Generic strength plans chase bigger lifts or bigger muscles. Strength Base is built around transfer: stronger hips, better trunk control, more resilient joints, and power that still shows up when you are tired.
What is included
A complete 12-week plan, not a PDF of workouts.
You follow the plan in Fitr, use the substitutions when your gym setup differs, and run the program from your chosen start date.
- 36 complete training sessions across 12 weeks
- Warm-ups matched to each day's primary movement
- Sets, reps, tempo, rest, intent, and coaching notes
- Rx and scaled loading recommendations
- Equipment substitutions for specialty movements
- Contrast pairings from week 4
- Built-in deload, taper, and week 12 assessment
- Fitr app delivery with videos and lifetime access
Common equipment, substitutions included
Specialty movements include alternatives so the training effect stays intact.
Ready inside Fitr
If this is the phase you need, you can buy it now and run the 12-week plan inside Fitr.
Why not generic
Three ways this transfers.
The difference is not more exercises. It is better intent, progression, and substitutions that keep the plan pointed at combat sports.
02
Periodised, not random
Loading moves through planned blocks, peaks, a deload, and a taper. You are not just collecting hard workouts. You are building adaptation.
03
Substitutions included
No sled, trap bar, or landmine? The program gives alternatives so the training effect stays intact in a normal gym.
Inside one session
See what a real training day looks like.
Every pattern gets hit from every angle. Load is noticeably heavier than week 2. Focus on quality and explosiveness - not grinding.
Example day - Week 3, Day 1
Full body week. Power emphasis and contrast.
Warm-up
- 5 min dynamic warm-up
- 3-5 min cardio of choice
- 2 rounds: glute bridge x 15, inchworm + push-up x 6, reverse lunge x 8 per leg, band pass-through x 10, pogo jump x 20
Contrast superset
A1
Trap Bar Deadlift
4 sets x 4-5 reps @ 31X1 tempo
A2
Broad Jump
4 sets x 2-3 reps
Strength superset
B1
Split Stance Landmine Press
3 sets x 6-8 reps each side
B2
American KB Swing
4 sets x 12-15 reps
Core finisher
Plank pull-through
3 rounds x 10 each side
Program Structure
12 weeks. 3 days a week.12 weeks. 3 days a week.
Built to peak at the right time.
- Phase 01Weeks 1-3
Build the base
Movement quality, tempo, and baseline strength across squat, hinge, push, pull, carry, and trunk patterns.
- Phase 02Weeks 4-6
Convert strength
Contrast pairings enter the program: heavy lifts paired with explosive jumps, throws, sled work, and reactive movement.
- Phase 03Week 7
Deload
Volume drops so joints, connective tissue, and nervous system can absorb the work before the final push.
- Phase 04Weeks 8-12
Peak and transition
Final strength peak, then taper into assessment so you leave the program ready for camp or the next performance phase.
Who should buy
For out-of-camp fighters and serious trainees.
This is the foundation layer before harder fight-camp, power, or conditioning work. It is for athletes who train seriously but do not want to write their own strength plan from scratch.
Buy this if
- You are a Muay Thai, MMA, boxing, or grappling athlete outside of fight camp.
- You lift, but you are not sure how to make strength training transfer to combat sports.
- You want a structured plan before entering a harder camp, power block, or conditioning phase.
- You want to get stronger without chasing bodybuilding size.
Skip this if
- You want a bodybuilding plan focused on muscle size.
- You cannot train three focused sessions per week.
- You need one-to-one coaching feedback on every lift.
About the coach
Programmed by a coach who trains fighters for real.
Strength Base was built by Leroy Saunders, founder of Fight by Design, CrossFit Level 3 trainer, CrossFit Seminar Staff educator, and strength and conditioning coach to fighters and performance athletes in Bangkok and online.
The program packages the foundation layer of his coaching system into a self-serve format: clear enough to follow alone, specific enough to avoid generic gym programming, and structured around transfer to fight performance.
"As a muay thai fighter and coach, i have been looking for a good program of S&C specific and relevant for muay thai. After trying to build something on my own from Leroy's IG profile I reached out for some answers. After happily replying and help Leroy offered the online program which is perfect! It's online, so distance is not an issue. Leroy's available, replying to all questions, going through the videos and feedbacks and paying attention to details. He'll correct you where it's needed, and even when everything is going well you feel like he's there with you and walking you through the process despite the distance. Professionally- i think Leroy's resume speaks for itself. Yet i can share that from my experience with Leroy, even my friends noticed i got stronger, i feel much more efficient in drills, sparring and in general my body feels great! And as I asked - I didn't gain any weight! So I can stay in my category. This is an investment that I think anyone who takes their body and muay thai game seriously must do it even if not elite level."
Idan Noy
@idan0yy
"Training with coach Leroy has really helped me improve my performance. This was my first time incorporating a strength and conditioning program, helping me think more about how I approach my training and move my body. I continue to work refining consistently. Definitely recommended for those who want to improve their level of skill, strength and overall performance."
Kana Silverwolf
@kana_silverwolf
FAQ
Questions, answered.
The short version: this is a structured strength foundation for athletes who need carryover, not more random workouts.
Start the base
Buy the plan. Run the 12 weeks.Enter camp stronger.
A self-serve strength foundation for fighters and athletic trainees who want structure, transfer, and clear progression without paying for one-to-one coaching.
Strength Base Phase
$99
One-time purchase. Lifetime access through Fitr.
Lifetime accessFitr app delivery36 sessionsScaled optionsEquipment alternatives