Hey @Phil Daru , I am curious to get your insight as to how you program for busy guys with hectic schedules that change on a weekly basis (which is fitting considering you work with combat athletes) I always tend to start with the MED for them. I have two guys who are incredibly busy business owners so we have a 2+1 system where they have 2 Full Body S&C days and the +1 acts as a floating session based on their schedule. However, there are weeks where things pop up and sometimes they don’t get anything or just do 1. What would you do to work around these? I call audibles a lot due to believing in auto regulation. Would love to pick your brain on this!

Get after it today and enjoy the weekend!

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

Checkout a clip from a podcast I did for Garage Strength talking about conditioning for combat sports. And how you can find limiters to improve your endurance and optimize recovery.

Goodmorning everyone, Today's acts of virtue.. Woke at 5:00am. Entered silence for 15 minutes no distractions Read Scripture 15 minutes Prayed 15 minutes Ran six miles. Temperance restrained desire to stay in bed. Prudence ordered the actions to get up and move. Fortitude carried them through preparing the ground for Justice to be lived throughout the day. Have a blessed day!