Here's a routine I set for one of my CEOs of a busy 9 figure business. Try this out for a few weeks and let me know how this works for you. THE DAILY BASE ROUTINE A Simple Productivity System for Focus, Energy & Consistency Purpose: This routine is designed to help you: - Start the day with clarity instead of chaos - Improve focus and follow-through - Protect energy so you don’t burn out - Stay consistent without overthinking THE CORE RULE You don’t need more motivation. You need fewer decisions. This routine removes friction and gives you a default way to start and end your day. MORNING: SET THE DAY (30–60 MIN TOTAL) 1. Wake & Hydrate (5 min) - Drink a full glass of water - Get some light (outside if possible) - Do not open email or social media yet Why: This wakes your brain without stress and prevents reactive behavior first thing in the morning. 2. Quiet Time (5–10 min) Choose one: - Simple breathing - Prayer - Meditation - Sitting quietly with no phone Rule: No inputs. Just slow down. Why: This lowers stress and improves decision-making for the rest of the day. 3. Read or Learn (5–10 min) - Read 2–5 pages - Or listen to something educational - No doom scrolling, no news Why: Good input early = better thinking later. 4. Write or Plan (5–10 min) Answer these 3 questions: 1. What matters today? 2. What’s one thing I must complete? 3. What can wait? Write it down. Keep it simple. 5. Move Your Body (10–20 min) This is not a workout requirement. Options: - Walk - Stretch - Bodyweight movements - Light strength work Rule: You should finish feeling better, not exhausted. Why: Movement improves focus, mood, and energy. DAYTIME: PROTECT YOUR FOCUS Time Blocking (Simple Version) - Pick 2–3 blocks during the day for focused work - During those blocks: No notifications No multitasking One task only Even 30–45 minutes counts. Energy Rule If you feel scattered: - Drink water - Take a short walk - Breathe slowly for 2 minutes

PROTOCOL 1: Alactic Hypoxic Power Intervals Purpose: Maintain power output under oxygen debt (round-opening exchanges, scrambles) Structure - 6–10 rounds - 10–15 sec all-out effort (sled push, bike sprint, med ball slam, pad flurry) - Immediately post-effort:→ Max breath hold after exhale (passive) - Recovery: Walk + nasal breathing until breathing normalizes (~60–90 sec) Coaching cues - Relax the face and jaw - No panic—calm through discomfort - Quality > volume Progression - Add rounds before adding intensity - Cap breath holds at ~45–60 sec (no forcing) PROTOCOL 2: Glycolytic Fight-Round Hypoxia Purpose: Tolerate acid + CO₂ at altitude (mid-round fatigue) Structure - 3–5 × 3–5 min rounds - Continuous work (pads, bag, grappling circuits) - Every 30–45 sec:→ 5–10 sec breath hold on exhale, then resume work Between rounds - Nasal breathing only - Hands overhead or walking slowly Progression - Shorten rest before rounds - Increase breath-hold frequency slightly PROTOCOL 3: Post-Round CO₂ Tolerance Reset Purpose: Faster recovery between rounds at altitude Immediately after a hard round - 3–5 cycles: 4 sec nasal inhale 6–8 sec slow nasal exhale 10–15 sec breath hold on exhale This teaches control when oxygen is limited and heart rate is high. PROTOCOL 4: CNS + Parasympathetic Anchor (Low Stress Days) Purpose: Improve hypoxic tolerance without beating them up Supine or seated - 5–8 rounds: 4 sec nasal inhale 8 sec nasal exhale Max comfortable breath hold (post-exhale) Stop if dizziness or panic appears. WEEKLY IMPLEMENTATION (Fight Camp) - 2x/week: Protocol 1 or 2 (high intensity days) - 2–3x/week: Protocol 4 (warm-up or cooldown) - Always: Nasal breathing emphasis between rounds KEY SAFETY RULES (IMPORTANT) - No breath holds during explosive movement - All holds after exhale - Stop if: Dizziness Tunnel vision Loss of motor controL

Here’s a 12 week progressive block of pure conditioning training. Enjoy! https://docs.google.com/spreadsheets/d/1h59P_xsOTruIatqGFyPTP-_FdHfSCJ0d/edit?usp=drivesdk&ouid=103269857852394826884&rtpof=true&sd=true

Here’s the complete Heavy Hitters Boxing S&C Program Template. Enjoy!

Here’s a complete overview of my CC model this can be utilized for all sports especially combat and tactical population.