Welcome to CMC Submission Grappling — we’re excited to have you on the mats. Whether your goal is confidence, fitness, self-defence, or competition, this guide will help you understand how to get started, what to expect, and how to progress safely and effectively within the club. Getting Started: Beginners Classes All new members and free trials should begin with our Beginners Program, unless you are already a blue belt or have received direct permission from the head coach. Beginners Classes - Thursday: 8:00–9:00pm - Sunday: 12:00–1:00pm - Coaches: Assistant Coaches Lewis Mason and Muhammed Al Mahi These sessions are designed specifically for newcomers, focusing on fundamentals, safety, and building confidence in a structured environment. 👉 Free trials should attend one of these classes for their first session. First Few Months: Recommended Training Structure Once you officially join the club, we encourage the following as your priority training days for the first few months: - Thursday Beginners Class - Sunday Beginners Class - Saturday Morning Open Mat (supervised) This structure allows you to develop solid fundamentals while gradually increasing mat time in a controlled setting. All Levels Classes (Optional Early Access) If you want to dive in deeper, members also have access to All Levels Classes run by our head coach: - Monday / Wednesday / Friday: 6:00–7:00pm - Coach: Chris Miah — 1st Degree BJJ Black Belt These sessions take place before live competition training and expose you to higher-level grappling and broader room experience. ⚠️ Recommendation: We strongly advise completing 3–6 months of regular classes before attending competition training sessions. What You’ll Be Learning First Your early training will focus on building competence in the three core areas of Jiu Jitsu & Submission Grappling: 1. Standing / WrestlingTakedowns, balance, and positional awareness 2. Guard Play / Guard PassingAttacking, defending, and controlling from the ground 3. Pinning / Pin EscapesTop control, pressure, and escaping bad positions

Year-Round Strength & Conditioning for Combat Sports https://app.fitr.training/p/INSZN?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAO62Z1leHRuA2FlbQExAHNydGMGYXBwX2lkDzEyNDAyNDU3NDI4NzQxNAABp8wdNIZj_zOSqX9H0nKe9SQ9tfoQYlWHOI8oJYLKXFDdBNyquFI6cMZXFtsH_aem_CNzDcN1-ek_CWBsQK5uN1A Overview IN SZN is a subscription-based strength & conditioning program built for the active combat sports athlete — competitors, serious hobbyists, and coaches who want structured physical preparation without 1:1 coaching. This is the exact program I run with my competition team. The biggest mistake combat sports athletes make is not a lack of effort — it’s a lack of understanding how to train alongside skill-based practice. IN SZN solves that problem. This is concurrent, year-round programming designed to support boxing, kickboxing, wrestling, Brazilian Jiu-Jitsu, MMA, and submission grappling — without interfering with what actually matters: your time on the mats or in the ring. Training Philosophy At CMC (Chris Miah Coaching), we believe physical preparation should support and underpin sport-specific training — not compete with it. IN SZN follows a generalist approach to athletic development, prioritising: - Strength - Power - Resilience - Work capacity - Longevity This program is built and continually refined by: - A Certified Strength & Conditioning Coach - A BJJ Black Belt - A Professional Fighter - A Sports Therapist (BSc) - Strength and Conditioning (PGDip) It reflects the perspective of: - The athlete - The skills coach - The strength & conditioning coach No fluff. No gimmicks. Just principles that work. What’s Included Mandatory Training - 2 strength & conditioning sessions per week - Designed to complement and enhance your combat sports training - Non-negotiable if you want results

Client Onboarding Process Consultation Request https://docs.google.com/forms/d/18W0ku9UH_u4oTLMYftCUqPkMTaVWMqrjahLV4sKeNYU/viewform?edit_requested=true&fbclid=PAdGRleAO62hVleHRuA2FlbQExAHNydGMGYXBwX2lkDzEyNDAyNDU3NDI4NzQxNAABp8wdNIZj_zOSqX9H0nKe9SQ9tfoQYlWHOI8oJYLKXFDdBNyquFI6cMZXFtsH_aem_CNzDcN1-ek_CWBsQK5uN1 Fitr 1: 1 Coaching Sign Up https://app.fitr.training/p/77653?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAO62dNleHRuA2FlbQExAHNydGMGYXBwX2lkDzEyNDAyNDU3NDI4NzQxNAABp8wdNIZj_zOSqX9H0nKe9SQ9tfoQYlWHOI8oJYLKXFDdBNyquFI6cMZXFtsH_aem_CNzDcN1-ek_CWBsQK5uN1A Welcome to 1:1 Online Coaching. This isn’t generic programming or copy-paste advice — it’s structured, intentional coaching built around you, your timeline, and your performance goals. Below is exactly how onboarding works and what to expect moving forward. Step 1: Book a Discovery Call Your journey starts with a discovery call. This call allows us to: - Clarify your current situation, training background, and limitations - Identify your short-, mid-, and long-term goals - Agree on a fundamental direction for your training and development No hard selling. No guesswork. Just alignment. Step 2: Complete the In-Depth Intake Form After the call, you’ll complete a detailed intake form. This covers: - Training history & current workload - Injury considerations - Competition plans & timelines (if applicable) - Lifestyle, recovery, and constraints

If you fail to forge your own opinions and views, you will be the thrall to someone else who does. That's the life of a coward. If you fail to examine the ideas and opinions of others, then you will miss out on important concepts. That's the life of a fool. If you fail to return to your own ideas and opinions and reevaluate them, then you will hold ideas that are no longer true or useful. That’s the life of an idiot. Mental wellness comes from this concept of living an examined life, a “good” life or a life “well lived”. There is no way to do this without using our capacity for critical thought. The stoics, and many modern religions, believe this capacity is what sets us apart from the animals. Neuroscientists agree that we appear to be thje only animals aware that we are capable of thought. (Look up) it is also true that the parts of our brain that allow us to do this are more recent to our evolutionary history and are slower to develop than our “older” parts of our brains. Stoics hold that this critical capacity is the only thing that allows us to lead a good life, because the ability to separate ourselves from our initial emotional responses relies on us thinking things through logically. This is also a key aspect of CBT, a highly successful form of therapy. Instead of being like a bull, led around by the nose by our own emotions, we become capable of stopping, taking a breath, thinking things through and then choosing how we actually want to act in the world. Why does this matter for coaches? If you don't examine and challenge the ideas that sit behind your coaching philosophy, then you just become a copycat falling for whatever the latest influencer or seasoned veteran “coach-daddy” tells you is their answer. Just because they're “successful” it doesn't mean they're right. Moreover, actual coaching is about problem solving the whole individual in front of you. Not copying the latest super secret Soviet training manual shock method some guy claims he based his training on. He probably wears a Punisher rash guard as a tee shirt in public, because his mental development stopped at 12. He is lame. Ignore him.

Most people do not choose their foundation. It’s built for them by the standards they were held to, the discomfort they were protected from, and the discipline that was either enforced or avoided in their early environment. Some people were raised on structure, expectation, and resilience. Others were raised on softness disguised as compassion, allowed to quit when anxious, shielded from fear, rescued from discomfort, and praised for potential without ever being pushed into practice. A soft foundation doesn’t make you weak, but it does leave you unprepared for elite standards. 1. Maladaptive Perfectionism: The Illusion of High Standards When you’re taught that mistakes define you, perfection becomes a shield. You stop pursuing growth and start avoiding failure. Excellence becomes a fantasy instead of a process. Elite performance demands the opposite. You must be willing to look imperfect while becoming the best version of yourself. Maladaptive perfectionism creates a distorted relationship with standards When your early environment punished mistakes or made “anything less than perfect” feel like failure: • You chase flawless outcomes, not consistent effort. • You avoid challenges you might not immediately excel at. • You equate struggle with “I’m not good enough,” instead of “this is the path.” • You collapse under pressure instead of tolerating imperfection while improving. You may crave elite standards but have no tolerance for the reality of meeting them. You want the identity without having built the tolerance for the process. 2. Permissive Discipline: Anxiety as the Authority If your early environment let you back down when you were scared, anxious, or overwhelmed, you learned one rule, that emotion decides your limits. In high performance, this rule must be dismantled. Emotion can be acknowledged but never allowed to dictate action. Discomfort is not a sign to retreat, but proof that you’re moving toward greater capacity. Lack of discipline teaches avoidance over resilience