Anybody experience from switching to a 3 day conjugate for combat sports when coming from hypertrophy oriented training. What to expect in the following domains - Mat performance - Power - Strength - Muscle - Mirror/aesthetics I’m considering this as it might better support my BJJ/MMA/Muay Thai training but I also don’t want to end up skinny with spaghetti arms and less strong.

Goal of session: Lower-body strength, unilateral control, frontal-plane stability, rotational strength Warm-up: Bike 4 min (nasal) World’s Greatest Stretch 2×4/side Cossack Squat 2×5/side Ankle Rockers 2×8/side Hamstring Walkouts 2×6 Main Work: Trap Bar Deadlift 5×3–4 @ 85–90% | RPE 8–9 Bulgarian Split Squat 4×6/side @ 70–85% | RPE 8 Single-Leg RDL 3×8/side @ 60–70% | RPE 7–8 Landmine Cossack Squat 3–4×5/side | RPE 7–8 Cable Woodchop (High → Low) 3×8/side | RPE 7 Finishers / Conditioning: Rower sprints 6×20s ON / 40s OFF Damper 5–6 | 30–36 spm Notes: RPE 7 Sleep 6 hrs HRV nil ---

Here's a copy of my introductory ebook to combat sports in this you will gain insight into.. - Basic Concepts of CS Performance - Origins of Martial Arts - Physics in Sport - Foundational Patterns If you're looking to go deeper with these concepts transfer over to the premium tier.

I have Coach Kenny Dusseault with me tomorrow we are going to do a live call tomorrow while training this will be an interactive Q&A for everyone. So I'm moving the call today to Friday I hope you all can make it if not I'll make sure we throw up the recording.

I am excited to share that the 8 week macro and training log I created a little over a year ago is officially published and available on Amazon not just in Australia but the US and several different countries! https://a.co/d/0B0XOgy It was a goal of mine to eventually have it published and to sell. 🙏🏼 This guide helped me personally go from 18% to 14% body fat in preparation for a potential fight and is the template I am currently using for my nutrition as well. I also gave this template to fighters telling them to fill it out for 10 days then bring it back to me. I would evaluate what their current nutrition is and give recommendations. I then had them bring it back to me weekly until they established routine and were confident doing it independent. It’s helped several fighters cut/re-establish nutrition balance and routine. It’s currently paper back, as I know many fighters don’t often have the money or resources so I started by choosing the cheapest option possible for them. Now that it is published and I see the copy in person I will work to have it published in different backings such as hard back and different formats such as my women’s template