Strength & Conditioning · Science-Based S&C

From Data
to Dominance.

Periodized programs for martial artists, built on science and elite athlete data. Weight cut guidance. Know your level. Fix your weak spots.

—Periodized for fight camps
—Weight-class optimized
—Science-based, elite-tested
—No AI — real data, expert insight
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Athletic Adaptations
Science-Based Periodization
100+ Athletes Tested
No AI-Generated Programs
Olympic & Pro Fighter Clients
Real Data. Expert Insight.
Fight Camp Integration
Weight Cut Protocols
Personalized Strength Benchmarks
Science-Based Periodization
100+ Athletes Tested
No AI-Generated Programs
Olympic & Pro Fighter Clients
Real Data. Expert Insight.
Fight Camp Integration
Weight Cut Protocols
Personalized Strength Benchmarks
Inside the App
How It Works

Six sections. One system. Everything a martial artist needs to train, compete, and peak.

01
Sport Science
Enter your lifts and run physical tests. Get classified as Novice, Advanced or Elite per exercise. Weak spots identified automatically.
02
Strength
Follow your personalised week-by-week blocks. Every session has weights calculated from your own 1RM. Log sets, track progress.
03
Conditioning
Build your aerobic base, improve your anaerobic capacities and raise your VO2 max. Science-based training sessions used by elite athletes.
04
Weight Cut
Personalised and professional weight cut guidance for your competitions. Everything you need to make weight safely.
05
Periodization
Set your competition date and get a phase-by-phase training plan that times your strength, conditioning and weight cut to peak on fight day.
06
Coach
Articles, videos and direct contact with an elite coach. Take your progress to the next level: world-class coaching guidance at the tip of your fingers.
Strength Training
10 Programs.
Every Level & Goal.

Ten strength programs to choose from — designed for every training level and competition goal. Whether you just picked up a barbell or you're peaking for a world championship, there's a program built for where you are right now.

Session loads are calculated automatically from your 1RM. No guesswork — just structured, progressive training.

Beginner programsLearn how to move your own body and weights
Bodyweight onlyFor when you have no gym available
Max StrengthIncrease your 1RM across all major lifts
Speed & PowerTransfer strength to explosive fight-ready output
Specific programsTrain to get better in your sport!

+ 5 more programs across conditioning & competition prep

Competition Periodization
Everything Builds Toward Competition Day

Strength, conditioning, and weight cut are planned together — timed to peak simultaneously so you walk into your fight at your absolute best.

GPPMAX STRENGTHSPORT SPECIFICPEAKINGTAPERSTRENGTHCONDITIONWEIGHT CUTBUILD BASEGET STRONGERSPORT SPECIFICPEAK POWERTAPERAEROBIC BASERAISE VO2MAXPUSH THE PACEPEAKTAPERMAINTAINCALORIC DEFICITCUT FLUIDSACUTE CUTFIGHT DAY← 12–16 WEEKS →
Athlete Classification
Know Exactly
Where You Stand

Every lift is classified against bodyweight-relative benchmarks built from testing over 100 martial artists — from beginners to Olympic and professional fighters.

You get a complete athletic profile across six physical categories. Lifts that fall below your overall level are flagged as weak spots and automatically prioritised in your program.

—Novice / Advanced / Elite classification per exercise
—DIY physical performance tests
—Automated weak spot detection and program routing
—Track progress and re-assess over time
Athletic Profile — Radar Chart
Upper BodyPowerConditioningLower BodyGripUnilateralEXAMPLE

Each axis scores against elite athlete benchmarks. Weak spots shown in your dashboard.

Competition Prep
Science-Based
Weight Cut

Most fighters cut weight wrong — and pay for it on competition day. This tool gives you a structured, science-based protocol built around your bodyweight, timeline, and competition format.

Make weight without wrecking your performance. Show up recovered, fuelled, and ready to fight.

START WEIGHTWEIGHT CLASSWEIGH-INFIGHT
Membership
Plans & Pricing

Start free. Upgrade when you're ready to go further.

Free
€0/mo
Everything you need to start training smarter.
GPP, Bodyweight & Low Impact programs (3 novice programs)
Auto-calculated session loads from your 1RM
Aerobic & anaerobic conditioning protocols
Coach articles & training resources
Get Started Free →
Most Popular
Pro
€25/mo
All 10 programs, full analytics, and weight cut protocols.
Everything in Free
All 10 strength & conditioning programs
MAS 12-week interval protocol
Sport Science: lift classification & athletic radar
Physical test benchmarks & weak spot detection
Weight cut protocols (same-day & 6-day)
Competition periodization & phase planning
Start Pro →
Coached
€65/mo
Direct coach access on top of everything in Pro.
Everything in Pro
Direct messaging with the coach
Book a 1-on-1 call
Submit training videos for coach feedback
Personalised program advice
Start Coached →
Start Training
Train Smarter.
Fight Better.

Start free with 3 training programs. Upgrade to Pro or Coached whenever you're ready.

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The Coach
Joris Rookhuijzen

Joris is a sport scientist, S&C coach and martial arts coach. He has worked with Olympic judo athletes, UFC fighters and PFL fighters.

On the mat, he is a judo black belt and a world medalist in grappling and catch wrestling — which means the programs are built with a real understanding of what competition demands from an athlete's body.

Athletic Adaptations is based on testing 100+ martial artists across all levels — from beginners to professional fighters — and distilling that data into a practical system any serious martial artist can follow.

Joris RookhuijzenJoris Rookhuijzen coaching
Science-Based Periodization100+ Athletes TestedOlympic & Pro Fighter ClientsWeight Cut Protocols