Today I posted about Alexandr Karelin, The Russian Experiment with a record of 887 wins, 2 losses. For sure, he was competing for the Soviet Block when they were literally bathing in steroids, but that's not the point. Here's what you can learn and apply to your own training, when we look at the case study that is Karelin; - Compound lifts (multi-joint) get you strong as fuck. Training by 'muscle-group' doesn't. For the love of the suplex, follow a programme built for your combat sports performance. Not for Hyrox, Crossfit, Bodybuilding, Powerlifting, or otherwise. This is an important one. You should be aiming for a minimum of 2 compound lifts, per session, per week if you want to build mutant strength. An easy classification that we use all the time is; Day 1 = Squat Variation, Horizontal Push Variation, Vertical Pull Variation Day 2 = Hip Hinge Variation, Vertical Push Variation, Horizontal Pull Variation - Now you need to LOAD those compound lifts accordingly, to build strength there. During the Base Strength phase, work between 65-82.5% of your Predicted 1 Rep Max. During the Max. strength phase, work between 70-90% of your Predicted 1 Rep Max. And during the Power phase, work between 60-80% of your Predicted 1 Rep Max. (This is an over-simplification, but it gives you an idea of what intensities you need to be thinking about in your programming if you actually want to get somewhere with your gains.) - You need to prioritise your RECOVERY as much as your training. Read that again. The best way to stay on top of this, is start TRACKING your workloads each week. How much S&C are you actually doing each week? How many hours of skills training do you turn up for and complete each week? How many rest days do you take each week? 90% of combat sports athletes completely wing this part of their training schedule, and wonder why, 15 years later when they look back, they never made it to the top, despite having all the 'talent'.