The CPS is not a fitness program. It is a performance system with a specific job: make you physically better at your combat sport. Every programming decision exists in service of that single purpose. If an exercise, set-rep scheme, or conditioning method cannot be traced back to a specific sport performance demand, it is not in this program.
Combat athletes cannot train one quality at a time. The CPS uses concurrent programming — building multiple physical qualities simultaneously — managed through phase emphasis, session ordering, and fatigue monitoring.
Every set has a purpose. Every conditioning session targets a specific energy system. The program is designed to complement 2–6 technical sessions per week, not compete with them for recovery resources.
Programming decisions are grounded in sports science: periodization theory, energy system physiology, neuromuscular adaptation, and the specific physiological demands of combat sports documented in the peer-reviewed literature.
| Phase | Duration | Sessions/Wk | Primary Emphasis | Conditioning Focus |
|---|---|---|---|---|
| 1 · GPP Foundation | 4 weeks | 3 | Aerobic base · movement · structural capacity | Zone 2 aerobic · general work capacity |
| 2 · Strength Build | 4 weeks | 3–4 | Maximum strength · neural drive | Threshold work · anaerobic introduction |
| 3 · Power Development | 4 weeks | 3–4 | RFD · explosive power · rotational output | Anaerobic capacity · repeated sprint ability |
| 4 · Fight Camp | 6 weeks | 2–3 (decreasing) | Maintain strength · peak power · taper | Sport-specific intervals · progressive deload |
| 5 · Competition | 1–2 weeks | 1–2 (priming) | Neurological activation · weight cut support | CNS priming only · no fatigue accumulation |
| 6 · Recovery Block | 2–4 weeks | 2–3 (easy) | Active recovery · structural maintenance | Zone 1–2 only · movement quality restoration |
| Scenario | Recommended Order | Note |
|---|---|---|
| Same-day: Technical AM · S&C PM | Technical first, S&C at least 4 hours later | Preferred same-day arrangement |
| Same-day: S&C AM · Technical PM | S&C: Power/strength only — no conditioning | Technical quality is priority |
| S&C only day | Full session as written | Preferred — maximum adaptation stimulus |
| High technical volume week | Drop S&C to 2 sessions max · reduce volume 20–30% | Fatigue management priority |
| Competition week | S&C priming only — see Phase 5 | No fatigue accumulation |
Strength per bodyweight. Deadlift, squat, press, pull. The foundation. Phase 2 is dedicated to it. All other phases maintain it.
Olympic lifts, jumps, throws. How fast force is expressed at contact. Phase 3 emphasis. Fight camp maintenance.
Medicine ball throws, landmine, cable rotation. The power source behind every strike, throw, and takedown.
Closing strength and grip endurance. Critical for grappling, clinch, and hold-down positions. Trained in every phase.
Aerobic base, anaerobic capacity, alactic power. Developed in sequence — you cannot skip the aerobic base and build meaningful anaerobic capacity on top of a compromised foundation.
The structures that break down in combat sports. Addressed in every phase with dedicated accessory work. These are not optional extras.
The ability to maintain force output in static positions — guard holding, clinch, takedown defense. Trained specifically in grappling tracks.
Repeated sprint ability and inter-bout recovery speed. What determines whether you can maintain output in Round 3 at the same level as Round 1.
Run this full assessment before Phase 1 begins. Retest at the end of Phase 3 and after the recovery block. The numbers inform your starting loads, identify limiting factors, and give you objective data on whether the system is working.
| Test | Protocol | Pass | Flag |
|---|---|---|---|
| Deep Squat | Feet shoulder-width, arms overhead. Squat to full depth. Hold 3 sec. | Hip crease below knee, neutral spine, heels flat | Heel rise, excessive forward lean, back rounding |
| Hip Hinge (BW) | Dowel along spine — 3 contact points. Hinge to 45°. | All 3 contact points maintained, neutral spine | Upper back rounds, low back extends, loss of contact |
| Shoulder Mobility | Reach one hand over shoulder, one under. Measure gap between fists. | Fists within 1 hand-length | Greater than 1.5 hand-lengths — mobility deficit |
| Active Straight Leg Raise | Supine. Raise straight leg to vertical. Assess mobility. | 70°+ without compensation | Below 70° or pelvis tilts — hamstring/hip mobility issue |
| Rotary Stability | Quadruped. Extend opposite arm and leg without rotation. Hold 5s. | Zero rotation in pelvis and thorax | Any rotation — anti-rotation deficit |
| Inline Lunge | Place feet in line, back knee to ground, hold dowel behind back. | Dowel stays vertical, knee touches without forward lean | Hip drop, trunk rotation, knee misalignment |
| Push-Up | 5 push-ups at body weight. Assess movement quality. | Rigid plank, shoulder controlled, no hip sag | Any sag, winging, or neck protrusion |
| Test | Protocol | Standard · Competitive Male | Standard · Competitive Female |
|---|---|---|---|
| Vertical Jump | Standing reach minus jump reach. 3 attempts, record best. | Excellent: 28″+ · Good: 22–27″ · Needs work: <20″ | Excellent: 22″+ · Good: 16–21″ · Needs work: <14″ |
| Broad Jump | Feet together. Jump forward. Record landing to takeoff distance. | Excellent: 8'6″+ · Good: 7–8'5″ · Needs work: <6'6″ | Excellent: 7'+ · Good: 6–6'11″ · Needs work: <5'6″ |
| 10m Sprint | Flying start or static. Time with stopwatch or gate. Best of 2. | Excellent: <1.7s · Good: 1.7–2.0s · Needs work: >2.2s | Excellent: <1.9s · Good: 1.9–2.2s · Needs work: >2.4s |
| MB Slam (5 kg) | 10 consecutive slams as fast as possible. Time the set. | Baseline only — retest each phase to track improvement | Baseline only — retest each phase to track improvement |
| Test | Protocol | Standard · Intermediate | Standard · Advanced |
|---|---|---|---|
| Trap Bar DL (or Conv. DL) | Work to a 5RM using conservative jumps. Estimate 1RM (5RM × 1.15). | 1.5×BW | 2.0×BW+ |
| Front Squat | 5RM, estimate 1RM. | 1.0×BW | 1.5×BW+ |
| Push Press | 5RM, estimate 1RM. | 0.75×BW | 1.0×BW+ |
| Weighted Pull-Up | Max reps bodyweight then best added weight for 1 rep. | BW + 20–30% added load | BW + 50%+ added load |
| Pull-Up Max Reps (BW) | Strict dead-hang to chin-over-bar. No kipping. | 12–18 reps | 20+ reps |
| Ring Dip / Dip | Max reps BW. | 10–15 reps | 20+ reps |
| Test | Protocol | Benchmark |
|---|---|---|
| Grip Dynamometer | 3 attempts each hand. Record dominant hand max. | Intermediate: 100–120 lbs · Advanced: 130+ lbs |
| Grip Endurance (Hang) | Dead hang from pull-up bar. Record time to failure. | Intermediate: 60s · Advanced: 90s+ · Elite: 2 min+ |
| Neck Flex/Ext Endurance | Prone neck extension hold (from table edge). Record time. | Intermediate: 60s · Advanced: 90s+ |
| Copenhagen Plank | Each side. Record time to failure or significant hip drop. | Intermediate: 30s · Advanced: 60s+ each side |
| Core Anti-Rotation (Plank) | Standard forearm plank. Record time to failure. | Intermediate: 90s · Advanced: 2 min+ |
| Test | Protocol | What It Measures | Standards |
|---|---|---|---|
| Resting Heart Rate | First thing on waking, before standing. 60-second count. | Aerobic base / recovery | Athletic: <55 bpm · Elite: <45 bpm |
| 3-Min Step Test | Step on/off 12″ box for 3 minutes at 96 bpm. Count HR for 60s after. | Aerobic capacity proxy | Lower recovery HR = better aerobic base |
| 400m Time Trial | Max effort 400m run. Rest 5 min. Note HR at finish and 2 min after. | Anaerobic threshold / speed | Intermediate: <75s · Advanced: <65s |
| Assault Bike 1-Min Max | Seated max effort for 60 seconds. Record calories. | Alactic-glycolytic interface | Intermediate: 25+ cal · Advanced: 35+ cal · Elite: 45+ |
| 3 × 30s Sprint (Repeat) | Assault bike or sprint. 30s max / 90s full rest. Record output each round. | Repeated sprint ability | RSA Index: Round 3 ÷ Round 1 should be >80% |
These flags route conditional modifications throughout the program. Set once on intake. Update if your status changes. Each flag links to specific substitutions and protocols explained in the relevant tabs.
Enter your baseline scores below. These save to this browser. Retest at end of Phase 3 and post-Recovery Block.
A complete 52-week annual system built on a repeatable 24-week double-cycle — run twice per year with a 2–4 week recovery block between cycles. Competitive athletes peak twice per year; the 24-week cycle runs twice with built-in adjustments for the second peak. Six phases, each with a distinct physiological emphasis, specific performance targets, and performance-based exit criteria. Complete the Assessment tab before starting. Do not skip phases.
Build the base everything else stands on. Movement quality, aerobic infrastructure, posterior chain, structural durability. No PRs. No grinding. RPE 5–7 on all loaded work.
Priority: Hip hinge · Posterior chain activation · Zone 2 aerobic base · Anti-rotation core · Connective tissue prep
If any criterion is unmet, repeat Weeks 2–3. There is no shortcut through Phase 1.
Build relative strength across all fundamental patterns. Linear progression on squat, hinge, press, pull. Introduce power training (medicine ball, jumps). Extend aerobic base with threshold intervals.
Priority: 5×5 progression · Power introduction · Aerobic-glycolytic interface · PAP complexes
Convert strength to explosive power. Introduce Olympic lifting derivatives, reactive plyometrics, sprint mechanics, and advanced RSA conditioning. Strength maintained — power emphasized.
Priority: Rate of Force Development (RFD) · Olympic lift mechanics · Reactive strength · RSA progression · Speed under fatigue
Integrate all physical qualities under fight-specific demands. High-intensity combat conditioning, power maintenance under fatigue, and peak preparation for competition. Volume decreases, intensity peaks.
Priority: Fight simulation · Peak power · Combat conditioning · Fatigue management · Taper into competition
Arrive at competition fully recovered, neurologically fresh, and physically primed. Do not add fitness this week — you are drawing down the fitness you built. The work is done.
Complete physical and psychological recovery after competition. Repair, reload, and prepare for the next annual cycle. Do not rush. The next program starts when this one is complete.
Week 21–22: Complete recovery — no structured training. Week 23: Light reload. Week 24: Assessment + re-entry into Phase 1 of next cycle.
Return to Phase 1 with your new baseline scores. Year 2 will look different: your Phase 1 starting loads will be heavier, your aerobic base will be higher, and your movement quality will be sharper. The program is the same — your capacity has grown.
Annual gains of 15–25% in strength and 5–10% in power output are realistic across 3–4 training years. Year 1 is always the most important — it builds the foundation everything else stands on.
The base program is the same for every athlete. Tracks layer sport-specific modifications on top of it — adjusting exercise selection, conditioning emphasis, and phase priorities to match the exact demands of your sport. Follow the base program, then apply your track modifications.
Gripping under fatigue, isometric neck loading, hip flexor endurance, offensive and defensive positional strength, aerobic capacity for sustained ground work, and repeated explosive scramble ability.
Not peak grip — sustained grip under fatigue. Gi athletes need 10+ minutes of maintained grip. No-gi athletes need explosive grip-release-re-grip cycling.
Guard retention, guard pulling, seated position attacks all require hip flexor contractile strength, not just flexibility.
Bridge escapes, wrestling hip retention, and neck protection from chokes require posterior chain and direct neck training.
Zone 2 sessions: substitute 20 min rowing for bike 50% of the time. Row mimics the pulling pattern of grappling. RSA sessions: use 30s wrestling drill + 30s rest × 10 rounds as alternative to bike intervals.
Phase 4 fight simulation: Use 5×5 min rounds of positional grappling or drilling with short rest — not general fitness circuits.
Rotational power through hip extension, single-leg balance under impact, shin conditioning, shoulder endurance for guard and clinch, and kick-specific hip mobility.
Every kick begins at the hip. Hip rotation speed determines kick velocity. Rotational MB work and hip hinge power are the direct transferable qualities.
Kicking requires one-leg support while the other produces maximum force. Single-leg stability under load is the most specific training transfer available.
Guard position and clinch require sustained shoulder contraction. Direct shoulder endurance work prevents late-round guard collapse.
The most physically demanding combat sport. Requires all energy systems, all physical qualities, and the ability to shift between striking and grappling under maximum fatigue across multiple rounds.
MMA rounds are longer than most sports, and the sport demands aerobic recovery between explosive bursts in every round. Zone 2 volume should be 20% higher than other tracks.
Full-body integration — power must transfer from takedowns to strikes to clinch. No isolated quality is sufficient. All pillars, all the time.
MMA athletes absorb the most mechanical stress across training. Structural durability training is non-negotiable and should never be deprioritized in fight camp.
Aerobic Volume: Add 10 min to every Zone 2 session. Run instead of bike on 2 of 3 conditioning sessions per week. ▲ ANEMIA / JOINT FLAG: Skip the run substitution. Maintain assault bike or rower for all sessions — aerobic adaptation is identical; footstrike hemolysis and joint load are not.
Fight Simulation (Phase 4): Mixed circuit — 90s wrestling drill + 90s striking pad work + 2 min assault bike. Transition speed between disciplines is a trainable quality.
Load Both Tracks: Incorporate both BJJ (+grip, +neck) and Muay Thai (+rotational MB, +single-leg) additions. MMA demands the full physical vocabulary.
Explosive takedown entries, sprawl and recovery mechanics, level changes under resistance, back arching strength, and the highest relative strength demands of any combat sport.
Wrestling more than any other sport rewards the athlete who is strongest relative to bodyweight. Deadlift 1.75× BW and squat 1.5× BW are legitimate targets.
Every takedown involves explosive hip extension into the opponent. KB swings, Olympic lifts, and hip thrust are directly transferable.
The ability to change levels rapidly under fatigue is a trainable physical quality — not just technique. Jump squats, box jumps, and reactive drills develop it.
Punch power from hip rotation and shoulder engagement, head movement mechanics (hip hinge-based), footwork endurance, shoulder girdle durability for sustained punching output, and aerobic capacity for 10–12 round bouts.
Punching power originates at the legs and transfers through hip rotation. Every MB rotational throw, every hip drive exercise is a direct investment in punching power.
Thousands of punches per week create significant shoulder stress. Rotator cuff health work is not optional — it is injury prevention and output maintenance.
Professional boxing has the most rounds of any combat sport. Aerobic base is the foundation. Zone 2 volume should be the highest of any track.
Explosive throwing power, grip fighting endurance, combination entry and finishing strength, kuzushi (breaking balance), submission hunting from positions, and the ability to train 2× daily on competition days.
Throws require full kinetic chain from foot to fingertip in a fraction of a second. Olympic lifting, loaded jumps, and hip extension power are the most direct training transfers.
Grip fighting is a sport within the sport. Gi grip endurance, wrist strength, and forearm recovery are equally important as throw execution.
Ukemi (falling and being thrown) creates significant mechanical load on shoulders and upper back. Structural durability investment is injury prevention.
High output, zero interest in being sidelined. Adjusted volume, CNS protection protocols, and structural durability so you can keep rolling with the 20-year-olds without paying for it all week.
Drop 1 set per main exercise. Quality over quantity. Masters athletes respond just as well to lower volume if intensity is maintained.
Deload every 3 weeks instead of every 4. Do not fight the recovery signal — work with the recovery timeline that actually applies to you.
Depth jumps and reactive box jumps carry higher injury risk. Substitute broad jumps and box jumps (non-reactive) until connective tissue has adapted across at least one full cycle.
Hip, shoulder, and knee mobility work becomes a daily practice — not just a warmup. 15 minutes daily investment prevents training interruptions that cost weeks.
Sport-specific force application with integrated Q-angle biomechanical adjustments and aggressive ACL-durability protocols. Performance first, engineered for female physiology.
Female athletes have higher ACL injury rates due to anatomical and hormonal factors. Every landing drill includes knee tracking cues. Copenhagen planks and single-leg work are elevated in priority.
Follicular phase (Days 1–14): higher intensity, more power work, better strength gains. Luteal phase (Days 15–28): reduce intensity slightly, maintain volume, more recovery. Track your cycle relative to training sessions.
Deadlift 1.25× BW, squat 1.0× BW, push press 0.75× BW. These are fully achievable for competitive female athletes and are the same physiological standards that predict combat performance.
Resistance training is the primary modifiable factor for bone density. Heavy loading during productive training years creates structural capital that protects against stress fractures and osteoporosis later.
This track is not a sport-specific program. It is a modification layer stacked on top of your primary sport track. It addresses the cumulative injury profile common to prior service athletes: repeated load-bearing under asymmetric loads (ruck marching, ballistic entry, gear weight), high-impact terrain, chronic exposure to compressive forces through the lumbar spine, and connective tissue wear across ankles, knees, and hips. The base program and your sport track still apply — this overlay modifies exercise selection and pacing where service history changes the risk-benefit calculation.
Develop power expression through patterns that do not load compromised joints at end-range. Trap bar over barbell, broad jump over depth jump, horizontal power over vertical in early phases.
Asymmetric loading exposure (gear on one side, awkward carries, trunk rotational demands) creates chronic lumbar and hip imbalance. Prioritize unilateral loading, anti-rotation work, and hip hinge integrity above all else.
Tendons and ligaments at ankles, knees, and hips absorb disproportionate stress from repeated high-impact terrain. Eccentric loading, collagen synthesis protocol, and progressive loading velocity are the primary tools.
Operator athletes often have higher pain tolerance and will load through signals that should be respected as feedback, not managed around. The modification is not to train softer — it is to train smarter within the mechanical reality of the joint architecture you're working with.
Phase 1: Add one extra deload week if any compound movement produces more than 2/10 pain during the first two sessions. This is not weakness — it is tissue assessment. The six-phase progression is calibrated to adapt connective tissue. Compressing it does not accelerate the outcome.
Asymmetric loading note: If prior service history produced a clear strength or mobility asymmetry between sides, increase unilateral work volume by 20% on the weaker side in Phases 1–2 (additional single-leg sets, single-arm rows, Copenhagen planks). Assess symmetry at Phase 3 and adjust forward.
Every exercise in the program. Organized by category. Each entry includes the coaching cue that matters most and what it develops in your sport.
Combat sports demand all three energy systems — and the ability to shift between them rapidly. This tab explains the conditioning architecture, how zones map to combat demands, and how to build each energy system within the annual program.
| System | Duration | Fuel | Combat Relevance | How To Train It |
|---|---|---|---|---|
| Alactic (ATP-PCr) | 0–10 seconds | Phosphocreatine | Every explosive action: first step of a takedown, punching combination, sprawl, explosive scramble | 10s max effort / 80–120s full rest · RSA intervals at maximum intensity · Olympic lifts + plyometrics |
| Glycolytic (Lactic) | 10s – 2 min | Muscle glycogen (fast) | Sustained exchanges, extended scrambles, clinch battles, multiple-technique combinations | 30–60s max effort / incomplete rest · Threshold intervals · KB circuits · Fight simulation rounds |
| Aerobic (Oxidative) | 2+ min | Fat + glucose (slow) | Between-burst recovery, late-round maintenance, total bout endurance, multi-fight tournaments | Zone 2 steady state 30–60 min · Threshold intervals 4–8 min · Total bout duration work |
| Zone | % Max HR | Feel | What It Trains | Program Use |
|---|---|---|---|---|
| Zone 1 | <60% | Very easy. Can hold a full conversation. No effort. | Active recovery · Parasympathetic activation · Blood flow | Warmup, cooldown, recovery sessions |
| Zone 2 | 60–70% | Easy-moderate. Full nasal breathing. Can speak in full sentences. | Mitochondrial density · Fat oxidation · Aerobic base | Primary conditioning investment — every session |
| Zone 3 | 71–80% | Moderate-hard. Nasal breathing strained. 3–4 word sentences only. | Aerobic power · Tempo endurance | Threshold intervals (4–8 min efforts) · Fight simulation |
| Zone 4 | 81–90% | Hard. Mouth breathing. Single words only. | Lactate threshold · Glycolytic capacity | Threshold intervals · Fight simulation peaks · RSA |
| Zone 5 | >90% | Maximum. Unsustainable. Only seconds possible. | Alactic power · VO2 max · Peak output | RSA max intervals (10–30s) · Plyometric sets · Sprint work |
| Phase | Primary Focus | Zone Emphasis | RSA Volume | Key Methods |
|---|---|---|---|---|
| Phase 1 (Wks 1–4) | Aerobic base establishment | Zone 2 dominant (70%) | Alactic intro (10–12×6s) | Zone 2 steady state, KB circuits, alactic RSA intro |
| Phase 2 (Wks 5–8) | Aerobic-glycolytic interface | Zone 2 + Zone 3 (50/50) | Alactic capacity (10×10s) | Threshold intervals, strength circuits, alactic RSA progression |
| Phase 3 (Wks 9–12) | Alactic-aerobic interface | Zone 5 spikes + Zone 2 base | High (10×20s) | Alactic blocks, Zone 2 extension, lactate threshold |
| Phase 4 (Wks 13–18) | Fight simulation + taper | Zones 3–5 (fight simulation) | High → Reduced (taper) | 5×5min rounds, RSA finishers, taper primers |
| Phase 6 (Wks 21–24) | Aerobic rebuild | Zone 1–2 only | None | Easy Zone 2, no intensity work until Week 23 |
Zone 2 training at HR 130–145 (approximately 60–70% max HR) develops mitochondrial density — the physical number of mitochondria per muscle cell. More mitochondria means more aerobic power output at any given heart rate, faster recovery between explosive bursts, and a higher ceiling before lactate accumulation forces you to slow down.
The rule for Zone 2: nasal breathing only. If you cannot breathe nasally, you are above Zone 2. Slow down. Most athletes severely underestimate how slow true Zone 2 pace is — especially early in training.
Minimum effective dose: 90 minutes per week total Zone 2 across all sessions. Optimal: 150–180 minutes/week for competitive athletes.
Addded to end of every strength session. Plus 1 dedicated 30-min conditioning session per week. Total: ~90 min/week.
Maintained through power and fight camp phases. The aerobic base supports recovery from high-intensity work. Never removed.
If fight camp demands reduce S&C time, reduce conditioning before reducing strength. Cut Zone 2 time, not frequency. Never eliminate entirely.
RSA is the ability to perform repeated short maximal sprints with minimal performance decrement. In combat sports, this manifests as the ability to produce explosive output in round 5 at the same intensity as round 1. It is the most sport-specific conditioning quality you can train outside of actual sparring.
| Phase | Protocol | Energy System | Rest | RSA Index Target | Notes |
|---|---|---|---|---|---|
| Phase 1, Wk 3 | 10–12 × 6s MAX / Assault Bike | Alactic (ATP-PCr) | 54s (1:9 ratio) | >85% | True alactic output. Short bursts build explosive power without lactic accumulation during GPP. |
| Phase 2 | 10 × 10s MAX | Alactic Capacity | 50s (1:5 ratio) | >82% | Decreased rest, extended duration. CNS and connective tissue adaptation to repeated explosive efforts. |
| Phase 3 | 5–6 × 30s MAX | Lactic Power (Glycolytic) | 120s (full recovery) | Peak power output | The Wingate Block. Aerobic base (built P1–P2) now clears the lactic load rapidly. Introduced here, not in GPP. |
| Phase 4 (Fight Camp) | 3–4 × 30s MAX (finisher) | Lactic Capacity | 90s (incomplete) | Maintain output under fatigue | Mimics late-round scrambles under deep systemic acidosis. 3–4 rounds only — sparring handles volume. |
| Phase 4 (Taper) | 4 × 6s MAX | CNS Activation (Alactic) | 120s (full recovery) | N/A — quality only | Keep fast-twitch motor units sharp. Zero metabolic fatigue before weigh-ins. |
Running-based Zone 2 creates two compounding problems for athletes with anemia or low ferritin. First, footstrike hemolysis: repeated heel strike mechanically destroys red blood cells in the plantar capillaries. Second, hepcidin suppression: intense exercise triggers a hepcidin spike 3–6 hours post-training that blocks intestinal iron absorption for up to 24 hours. These two effects, combined, can actively worsen iron status despite adequate dietary intake.
Substitution rule: Assault bike or rower for all running prescriptions. The aerobic stimulus is identical — Zone 2 HR targets remain the same. There is no performance difference between bike, row, and run Zone 2 for mitochondrial adaptation. There is a significant difference in iron status impact.
Applies to: all Zone 2 runs in the Program tab, MMA track running modifications, Boxing track Zone 2 run extension, and any running-based RSA prescriptions. If a session says "run or bike," an athlete with this flag should always choose bike or row.
Exogenous testosterone increases erythropoiesis — red blood cell production — which raises hematocrit. Elevated hematocrit (above 50–52%) increases blood viscosity. Viscosity amplifies dehydration risk during high-intensity sessions: even mild fluid deficits create disproportionate reductions in cardiac output and heat dissipation capacity. This matters most during RSA work, Phase 3 high-output sessions, and training in heat.
If on prescribed TRT, get a CBC (complete blood count) with hematocrit before starting the program and after Phase 2. Frequency of monitoring is between you and your prescribing physician. If hematocrit is elevated, discuss with your physician before progressing to high-intensity RSA blocks in Phase 3.
Baseline: half your bodyweight in ounces of water per day (e.g., 200 lb athlete = 100 oz). On any session with RSA work or sessions in heat above 75°F: add 16–24 oz of electrolyte fluid before the session and 8–16 oz per 30 minutes of active training. Do not train RSA dehydrated.
This is physiological information, not medical advice. Your prescribing physician manages your TRT protocol. This program manages your training load around it.
For most athletes, fasted Zone 2 (morning, pre-breakfast) is physiologically fine and may enhance fat oxidation. Athletes with a history of GI distress during training should not train fasted for any session exceeding 30 minutes of continuous work.
Fasted Zone 2 up to 40 minutes is acceptable. For longer sessions or any RSA/glycolytic work: eat a small meal 60–90 minutes prior. Prefer whole-food carbohydrates and protein. Avoid high-fat meals pre-training.
Always train fed. 60–90 min post-meal buffer minimum. For Phase 4 fight simulations (5×5 min rounds): consume 20–30g of easily digested carbohydrate (banana, white rice, sports drink) during warmup. Gut-train this fueling strategy in training before applying it on competition day.
Applies specifically to: Phase 4 fight simulations, all RSA sessions, and any conditioning session exceeding 30 minutes of continuous work.
High-volume aerobic training concurrent with strength training can blunt strength and power adaptations. This is the interference effect. The CPS manages this through session ordering (strength before conditioning), session separation (minimum 6 hours between heavy strength and high-intensity conditioning), and phase emphasis (not simultaneous peaking of all qualities).
Never condition first on days with strength work. Power work before any high-intensity conditioning. Zone 2 added at end of every session — it does not significantly interfere.
If double training: strength in AM, high-intensity conditioning in PM. Zone 2 can occur same session. Never heavy strength + high-intensity conditioning within 4 hours.
Track your progress across the annual cycle. PR logs, assessment retest records, daily readiness scores, and session completion. All data saves to this browser.
Score each item 1–5. Maximum 25 points. Thresholds: 20–25 = Green (train full) · 13–19 = Yellow (modify session) · ≤12 = Red (reduce/rest). Three consecutive Red mornings trigger a mandatory 48-hour deload.
The OCA measures your current recovery and readiness state. Use it before deciding training intensity, before fight camp, and after competition. Do not train into red zones — the adaptation happens in recovery, not in accumulation.