Summary Condensed Conjugate Training for Fighters Phil discussed his training methodology for athletes, particularly focusing on a condensed version of the conjugate method for fighters with limited training time. He explained the 2-3 day per week microcycle structure, which includes dynamic effort, maximal effort, and contrast methods over a 12-week off-camp period, transitioning into an 8-week peaking phase. The method emphasizes varying maximal effort lifts, working within the law of 72 hours for recovery, and integrating concurrent energy system training through high-low integration. Phil also mentioned implementing the antagonistic facilitated stretch method for the peaking phase. Athlete Training Methods Overview Phil discussed training methods for athletes, focusing on power development and energy system training. He explained the Keynes conjugate Method 2-Day Model and 3-week pendulum wave loading approach, as well as a 3-day model suitable for boxers, judokas, and jiu-jitsu practitioners. Phil also covered energy demands for sport performance, including aerobic capacity, aerobic power, anaerobic alactic, lactic capacity, and lactic power. He emphasized the importance of tailoring training programs to the specific needs of amateur and professional athletes, with amateurs focusing on strength, speed, and lactate buffering, and professionals emphasizing power development and skill acquisition. Enhancing Fighter Training Protocols Phil discussed training protocols for fighters, focusing on improving maximal and explosive strength while maintaining aerobic capacity. He outlined various training methods including sled pulls, hammer slams, and sprint intervals to enhance fast-twitch fiber endurance. Phil also emphasized the importance of mobility and movement control, as well as improving posture and diaphragmatic breathing techniques. For off-camp conditioning, he recommended building a fitness base through VO2 max training, strength development, and low-level plyometrics. In camp, Phil advised increasing intensity and frequency of training, while tailoring the approach based on the individual athlete's skill level and physical fitness.

The most I’d ever tried to push was 355. Today I tried to push to see how far I could go, I made it half way and back with 445 lb today I built up adding one plate each round (down and back) 1)175 2) 220 3) 265 4) 310 5) 355 6) 400 7) 445 (1/2 way down and back) Shout out to @Brandon Hagans for giving me that extra tough co-worker coach push

This is one of my go to lower body lifts it hits both strength/ power improves RFD enabling to keep bar speed as fast as pos while still keeping the weight heavy at the end range, the chains add an extra 48kg to the lift. I can also use them for breaking through plateaus, info on google can give you far better understanding than I can

Burpee /kick. for each kick do 1 burpee 1 - 10 L/R total kicks 110 / total burpee 110

twice weekly we always finish Thai session with this conditioning drill 30/30 - 20/20 - 10-10 15 sec R between L/R 30 sec R between sets