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UFC-Style Power, Build, and Skills
V2
Module 1
Unified Wrestling-Led MMA Power Plan: Now Through May 5
1
Building a Baseline Fitness Scorecard
Create a baseline scorecard using body weight, standing broad-jump performance, submaximal strength, and recovery markers.
2
Phase 1 Weekly Schedule: November 19–December 16 Wrestling Practice Adjustment
Construct a Phase 1 weekly schedule that adjusts when wrestling practice resumes on November 19 and runs through December 16.
3
Progressive Relative-Strength Training Without Failure
Construct a progressive relative-strength routine using squat, hinge, press, pull, unilateral, and trunk movements without training to failure.
4
Low-Volume Explosive Power Routine
Construct a low-volume explosive-power routine using jumps, reactive hops, explosive push-ups, and push presses.
5
From Muay Thai Combinations to Strike-Aware Wrestling and Top Control
Construct a supervised MMA skill progression that connects Muay Thai power combinations to strike-aware wrestling attacks and top control.
6
MMA Conditioning: Building Aerobic Fitness, Power, and Repeat-Effort Capacity
Construct an MMA conditioning plan that develops aerobic fitness, short-burst power, and repeat-effort capacity without undermining strength work.
7
Daily Fueling, Recovery, and Healthy Athletic Development Checklist
Create a daily fueling and recovery checklist that supports adolescent growth, athletic physique development, hydration, and sleep without weight cutting.
8
Phase 2 MMA Performance Plan: Building Strength, Power, Conditioning, and Skill Through May 5
Use the December 16 assessment to build and autoregulate a Phase 2 plan that progresses strength, power, conditioning, and supervised MMA practice through May 5.