My man! Beast!

For the next 30 days, cap your total weekly stress first, then plug in 2 to 3 focused strength and conditioning sessions that support rather than compete with your MMA and kickboxing. Treat hard sparring days as your heavy nervous system days and keep max effort lifting and brutal conditioning away from them. Start with two 45 to 60 minute gym sessions of 6 to 8 quality exercises, only adding a third if you are clearly recovering well. Use a simple split with Day 1 as lower body strength and power, Day 2 as upper body strength, power and robustness, and an optional Day 3 for mixed power plus conditioning. Base your main lifts around 3 to 5 sets of 3 to 5 reps with 1 to 2 reps in reserve, always getting your jumps or throws done first while you are fresh, resting 2 to 3 minutes on heavy work and 60 to 90 seconds on accessories. Let your sparring quality, fatigue and soreness be the feedback loop: if your timing, pop or skill sessions drop off, pull back sets or intensity, but if bar speed and loads are progressing while you feel sharper in exchanges, you have probably hit the right balance.

Will use. Always top tier Coach!