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

I’m Hamza, a certified s&c specialist and CPT based in Algeria. I work with everyday people and recreational athletes who want to lose fat, move better, and feel athletic again. I’ve also coached local kickboxing athletes and CrossFit competitors. I coach group functional training and S&C classes in a martial arts club, and I’m building Fit Hub DZ, a hybrid fitness brand that combines: • Training and nutrition coaching • Digital programs and templates for function & performance • Curated accessories and home gym equipment I’ve been overweight for many years and I’m currently working on my own long-term transformation while building the business. I care about helping overweight people gaining function and perform better with concurrent hybrid training. I’ve been following Coach Phil since his early YouTube days, and my approach is also influenced by coaches like Christian Thibaudeau, Joe DeFranco, Joel Jamieson, Luka Hocevar, Jason Brown, Alex Viada and others. I'm here to learn more about program design, the coaching art and managing a fitness related business

Here’s the training template I put together for my Barekuckle fighter Jake Bostwick. Try this out for an 8 week camp. Enjoy!

Hi I’m Gavin Kelly a professional MMA fighter from Ireland. After nearly 7 years out of the cage I have been offered the opportunity to make a comeback on a local show I was a former champion of before I signed to Cage Warriors. With 16 weeks to the potential fight I messaged Phil for advice and he invited me to join this group so here I am.