Question for the coaches , could someone explain HICT conditioning protocol to me ? I’m trying to understand it for a template I’m using . It says HiCT for 10 min rounds for 2 sets . Thanks !

I’m reminded of a sermon from my pastor and he mentioned that we are not failures . Even though we have made mistakes we can rise . I’m not a failure ! I’m not my past decisions and I can press forward and do better !

I’m speaking to myself and putting this for accountability. I have an issue with procrastination and it has paralyzed me. I let the busyness of life and other pressures knock me off my goal and dreams. I have wanted for years to open a martial arts and fitness gym and have talked myself out of really trying . I stop that now and will put in the work on my end to make that a reality. I’m inspired by Coach Phil and all he as done and now it’s time for me to make mark in my community. Hopeful to make a connection with some of the coaches here to build a community and support system!

Part 2 of my training with Franck The Solution!

Goal of Session Develop high-output power, elastic efficiency, and force transfer with minimal fatigue. Every rep fast. Every rep earned. --- Warm-Up (8–10 min) Progressive ramp. No rush. Low-level pogos, skips, ankling Hip openers + T-spine rotation Light med-ball throws (submax intent) Purpose: Prime the nervous system, stiffen tendons, unlock range before high-velocity work. --- Station 1 — Elastic Primer A1. Assisted Pogos 3 × 6 contacts Load: BW + light band assist Tempo: elastic / rhythmic Rest: 45–60s RPE: 5–6 Foot stiffness. Achilles prep. CNS wake-up. --- Station 2 — Upper-Body Power B1. Kneeling Chest Throws 3 × 6 Load: 6–10 kg med ball Tempo: X–0–X Rest: 60s RPE: 6–7 Trunk stability into upper-body speed. No leg leakage. --- Station 3 — Heavy Lower-Body Power C1. Trap Bar Deadlift (Banded) 3 × 5 Load: ~60–70% 1RM + light bands Tempo: X–1–X Rest: 90–120s RPE: 7 Force production without grinding. Bar speed stays high. --- Station 4 — Lateral Elastic Power D1. Banded Lateral Jumps 3 × 6 per side Load: light band (assist > resist) Tempo: X–0–X Rest: 60–90s RPE: 6 Frontal-plane reactivity. Decel control. Joint integrity. --- Station 5 — Upper-Body Power Expression E1. Jammer Clean to Press 3 × 5 Load: moderate, fast intent Tempo: X–0–X Rest: 60–90s RPE: 7 Triple extension without lower-body fatigue bleed. --- Station 6 — Elastic Upper Finish F1. Banded Plyometric Push-Ups 3 × 6–8 Load: light band Tempo: X–0–X Rest: 60–90s RPE: 6–7 Speed, stiffness, clean reps. Stop before decay. --- Coaching Notes Power is a skill, not a grind Fresh reps build speed — fatigue kills it Leave the session fast, not flat