Often combat sports coaching is filled with awful advice, but every now and then a gem shines through that you never forget. So I'm genuinely interested, what is one of the best pieces of advice your coach has ever given to you? Sound off in the comments and let's see what we're left with 👇🏻

1. If you have a resting heart rate *over* 60BPM, you should spend 8 weeks building a better foundation - you will get better results in the long run if you have a basic level of aerobic fitness. If you check out the ‘How to weaponise your gas tank’ section on Skool, you can run my free 8 week Base programme - 2 days per week, escalating durations across the 8 weeks. 2. If you have a resting heart rate *under* 60BPM, you can get stuck in to some more intense conditioning that will yield benefits in as little as 2-4 weeks. Start with 2 conditioning sessions per week; 1 session should be short durations with longer rest periods (Alactic emphasis) 1 session should be medium durations with medium rest periods (Lactic / Aerobic Power emphasis) 3. Do your conditioning after lifting sessions (if you still have the energy), or after skills (if the skills session was not too brutal), or on a different day entirely. Your conditioning sessions for Alactic, Lactic, and Aerobic Power emphasis should not last more than 30 minutes, total. If you have to work on your endurance, then 30-60 minute sessions are fine. 4. To make sure you are emphasising the right area of your gas tank, get familiar with work:rest ratios, otherwise you will be wasting your time thinking you’re training the right area when in fact you’re missing the mark; Alactic - 1:12 - 1:20 Lactic - 1:3 - 1:5 Aerobic - 1:1 - 1:3 5. Prioritise your *worst* areas with your conditioning Struggling with repeated bursts of power, recovering sufficiently between them? Focus on your Alactic Power and Capacity Struggling with longer exchanges, scrambles, and sequences? Focus on your Lactic Power and Capacity Struggling with pushing the pace or recovering between rounds and training sessions? Focus on your Aerobic Capacity and Power And then make sure you are TESTING your gas tank every 8 weeks. If you don’t test, you don’t know if you’re working at the optimal intensity for you and where you’re at.

So you’re consistent in the gym, you’re lifting 2-3 times per week and logistics are no longer the issue. But, you’re not sure when to increase the weight on the bar, take out the heavier pair of dumbbells, or challenge yourself a little more on that bodyweight exercise. Here’s a tip that will help you. After you finish your LAST SET, ask yourself, “How many more reps could I have done with a gun to my head, for that exercise?” If your answer is, “More than 3 reps,” then it is time to increase the weight next time you do that lift. A good goal for the upper body lifts = add 5lbs. For the lower body lifts = add 10lbs. To get stronger, we need to spend time working at RPE 8 for 3-6 repetitions. That means leaving 2 reps left in the tank. The moment you feel like you have more reps left in the tank, it’s time to increase the weight. Let me know if this helped you, and make sure you check out my world class S&C programs for Grappling, and MMA performance, here; The 5-3 Fight Method for Grappling; https://coach.everfit.io/package/CF529318 The Resilient Combathlete Strength System; https://coach.everfit.io/package/AU005068