Complete Strength & Conditioning for Combat Sports | Programming & Periodization of Training

[@GODveraciousgames]

This is the highest quality fitness content I’ve ever come across. You deserve a million subscribers easily

[@FlowHighPerformance1]

Cheers, glad you enjoy the content 👍

[@srthyrdyjhy]

I remember asking this exact question for the q&a , thank you.

[@FlowHighPerformance1]

No problem 👍

[@thnrrtr]

Wow, thanks a lot! Can't believe you'd post this for free. I'm really grateful. Thank you, sir.

[@FlowHighPerformance1]

No problem, glad you found it useful 👍

[@fatima.kmkk72]

This is explained so well, and so simply. Thank you brother!

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@dragonchr15]

It is inhuman how much useful free information you have on your channel! God Bless You, sir!

[@FlowHighPerformance1]

Glad you enjoy the content 👍

[@androsc6307]

The real videos about training I’ve ever seen are just in this channel! And this video is just fantastic! I was looking for something like this for my own physical preparation! Thanks!!!!

[@FlowHighPerformance1]

Glad it was helpful 👍

[@harlemdeni]

I'm.. I'm flabbergasted. I have some questions but I'll watch this 15 more times before asking those. Wow. Bravo, sir.

[@FlowHighPerformance1]

Cheers 👍

[@UmarEdwards]

The information from this video is so valuable, this is the information you would pay to receive in a course, forever grateful and will be trying this for my upcoming mma fight. Will have 3 mesocycles of 2 weeks wish me luck

[@FlowHighPerformance1]

Cheers, glad to hear it was helpful 👍

[@ickytoucan0056]

Very helpful.. glad someone is there in youtube to give some reall real content like this. thank you so much and looking forward for more content about conditioning for combat sports.

[@FlowHighPerformance1]

Glad it was helpful 👍

[@prathameshshinde6758]

Bro i m 3 yrs late here, this is the best in-depth workout split i have ever seen. Great work brother ❤

[@FlowHighPerformance1]

Glad you liked it 👍

[@RickElKouche]

This is the best video I have seen around this topic. I’m a body builder looking to start my journey in MMA and this is exactly what I was looking for. Thank you for putting such amazing content out there

[@FlowHighPerformance1]

no problem 👍

[@jpryor6291]

This channel is a gem

[@FlowHighPerformance1]

glad it is helpful 👍

[@BanzaiYoutubeChannel]

Youre an amazing guy, thank you so much for giving us this for free. I took up MMA a few months ago and I want to lose some weight and build a fighter body. This will definently help. Thanks you

[@FlowHighPerformance1]

Glad I could help 👍

[@yousseftristankhelifi6030]

Thanks mate, this is literally the video i was looking for. Thank you so much

[@FlowHighPerformance1]

No problem 👍

[@seantaft9113]

I feel like this is a good start for someone not competing in the sport. It is science based and realistic for the average mma gym goer. When it comes to competition it feels pretty light, but that could also be seen as just my opinion, though I do base all my programming in science and experience. But I will discount the absolute gem this video is and I’m happy with all of your hard work that you clearly put into your videos. Great job my man.

[@FlowHighPerformance1]

Yes, this may be a bit light for a highly competitive athlete. This was more of an example to demonstrate the principles - not necessarily a realistic program for athletes to follow 👍

[@seantaft9113]

@@FlowHighPerformance1 well you're doing great work.

[@bestetfarcay]

Was looking for this one

[@juansebastiangonzalez2852]

I deeply appreciate your work! thanks for making this for all of us!.

[@FlowHighPerformance1]

No problem 👍

[@therenaissanceman441]

I'd been looking for exactly this for a while. Thank you!

[@FlowHighPerformance1]

Glad I could help 👍

[@therenaissanceman441]

@@FlowHighPerformance1 Thank you so much, another of my key problems is vegetarian nutrition and complete eating protocols for an MMA athlete. If there's enough interest in the topic, a video on that would be so welcome!

[@MK-dv8hg]

Amazing quality video! I train MMA Tuesday, Thursday and Saturday so it was like a sign lol

[@ΓΙΩΡΓΟΣΠΑΠΑΔΟΠΟΥΛΟΣ-ν9π]

just ... a masterpiece

[@FlowHighPerformance1]

Cheers 👍

[@deepaksingh-tk9bq]

This a great help. I hope i can be your student some day

[@MonteroOnBoxing]

Very informative, thank you. I'm a competitive boxer, will be fighting 2-3 times next year after taking a rest for the next few months. This really helps me map out a program. Question - do you tweak anything for older athletes? I ask because I am 43 years-old and last year will be my last year competing. Thanks again.

[@FlowHighPerformance1]

For an older athlete, you may need to replace some exercises if they irritate your joints/connective tissue. Other than that, the principles remain the same 👍

[@julienjekov4663]

I cant believe this is for free. Great job!

[@FlowHighPerformance1]

Glad you found the video helpful 👍

[@holtcook6035]

Absolutely outstanding video, fantastic job on this. Thank you very much for the information

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@_keepintouch]

exactly what I was looking for. LIKED AND SUBSCRIBED!!!

[@fishtacos-ioen23]

Solid information! Can't wait to put in the work

[@nicolasquin1345]

Great video do you have any links for a periodization that mixes both aerobic and anaerobic work? Even if it requires multiple sessions for work. I feel that for combat specifically aerobic capacity is equally if not more essential than anaerobic capacity from personal experience. I am a pro boxer and you can be the strongest , fastest , most flexible prospect but if you don’t have aerobic (optimal cardiovascular efficiency your output will not suffice? For example Speed drills: Running/ sprinting, agility, quickness drills, are as essential as any sports specific anaerobic drills How would you incorporate both into a periodization for an intermediate-advanced athlete? How many days a week are you training aerobically and anaerobically apart from the technical training? I obviously have my experience but im curious as to how another exercise professional would carry out the scheduling. Mike tyson was running in the morning Doing technical work or sparring in the mid afternoon and doing calisthenics or weightlifting at night at least like 3 days a week and would still be attending the boxing gym on alternate days . That seems unnecessarily excessive Which is why he wasn’t able to Maintain it. Long term Most people blame his lack of focus for his losses but in my personal opinion it was excessively stressing his body to the point where his peak started to diminish. If he would have had a more gradual approach like terrance crawford he would have been in the game longer and had better success. Sorry for the long message just trying to give references to what im entailing

[@FlowHighPerformance1]

I dont have any videos on this topic. I guess the amount of aerobic work you do would also depend on how much of a cardiorespiratory stimulus you get from sport practice too. Any form of general aerobic work (cycling, running etc.) would help to build your general aerobic capacity. Then sport practice itself is where you will develop the specific endurance capabilities 👍

[@DominusKEKW]

What I like doing is Week 1 do only cardio and abs durin training days and on days where Im free I do endurance low intensity very high volume workouts and on Week 2 I do abs and cardio on the days I train and on my free days I do strength training High intensity low volume

[@ryangerena6912]

This took a lot of work. Good job. Thank you! 👏

[@FlowHighPerformance1]

Cheers, no problem 👍

[@Taiwantraveldiary]

This is excellent! Thank you very much! I will be implementing this into my MMA training

[@FlowHighPerformance1]

Glad it was helpful 👍

[@aaro9n236]

Been looking for something exactly like this thanks 💪

[@FlowHighPerformance1]

No problem 👍

[@bornsinner_xix]

what a gem

[@rhyssharples8177]

Awesome video brother! Extremely well explained. Touche sir, take a bow👏

[@FlowHighPerformance1]

Cheers, glad it was helpful 👍

[@Completely_Manageable]

Please make a calisthenics version

[@FlowHighPerformance1]

maybe at some point

[@יהונתןשמואלי]

Hey bro great video i have question if i dont train in a combat sport but i want to be really fit do you recommend this training and by the way you have an amazing content❤❤❤

[@FlowHighPerformance1]

probably not. I'd recommend a hypertrophy-focussed lifting program with additional cardio 1-3x / week

[@DopeLunchBox]

I just found this channel and I love it. Thank you

[@FlowHighPerformance1]

No problem 👍

[@ChiclaPeace]

First of all thank you for creating this video and let it be available for everyone😀 if you happen to see this, how would it look a plan were you go to the gym 3 or 4 times and also train martial arts 2 times a week? Thank you!

[@FlowHighPerformance1]

It would follow the same principles, but with more volume/frequency. Just add 1-2 more lifting sessions with a similar approach to the examples provided 👍

[@juansebastiangonzalez2852]

good work on the videos bro! u make it simple to understand!

[@FlowHighPerformance1]

Cheers, glad to hear it 👍

[@jonny2994]

God bless you with long and happy life ❤

[@petio1akrobata]

Great video! The only one I saw with easy to understand and comprehensive explanation and programming. Question for the strength work - do we perform all the exercises to failure, or we keep 1-2 in reserve. Or maybe we perform only the last exercise of each set to failure? Thanks!

[@FlowHighPerformance1]

1-2 RIR for the most part. For isolations you can go to failure 👍

[@matamanam]

You are so good, great job! Thank you so much.

[@FlowHighPerformance1]

No problem 👍

[@revoy3541]

this is so helpful, thank you so much!

[@FlowHighPerformance1]

no problem 👍

[@rafaelandion1904]

DEEEM this is gold man

[@FlowHighPerformance1]

Cheers 👍

[@nahuelise4055]

Thanks a lot, couldnt find it by myself

[@FlowHighPerformance1]

No problem 👍

[@armandomema5535]

Thanks for the video mate ! Great explanations and simple to understand. Are you familiar with the conjugate method ? And if yes what your opinion on integrating the conjugate method for combat sports? 💪🏼

[@FlowHighPerformance1]

I never like to apply one single training philosophy to a program 👍

[@bri_obones2826]

I really needed this. I’m have a competition for Taekwondo and I’m very nervous. This will help me prep so that I can win the fight!

[@ferdo5ifty642]

How did it go

[@bri_obones2826]

@@ferdo5ifty642 it ended up getting canceled :( I’m very sad but I will still try to train hard

[@jagoaqasha]

@@bri_obones2826 maybe because they're scared you'd wipe the competitions away! >:D

[@omarelsheikh7300]

The best fitness quality content with details good job>>>Can you make ore videos like this but for specific sports>Taekwondo ?

[@FlowHighPerformance1]

Cheers. Probably wont be making any more sport-performance content in foreseeable future 👍

[@scottyg5403]

Damn this is great! Thank you for posting! Just subscribed!

[@FlowHighPerformance1]

No problem, glad it was helpful 👍

[@michalrebidas5784]

Sounds like you know what your talking about I love it all the knowledge keep it up bro I’m gonna give it a go hopefully give me that extra power will these excersises also increase my pyshique?

[@FlowHighPerformance1]

Yes, the general strength exercises will be beneficial for muscle growth 👍

[@miketsak2104]

Great explantion and so organized video. !!!☺☺

[@FlowHighPerformance1]

Glad it was helpful 👍

[@sar4432]

Very intelligent and interesting presentation

[@FlowHighPerformance1]

Glad you enjoyed it 👍

[@husaynjaffer8717]

Great vid, If I need to add more days to the cycle should I group them together like this? Day 1: lower body power Day 3: Rotational power+pressing Day 5: Squat+pulling Day 7: Hinge Thanks!

[@FlowHighPerformance1]

Sounds like a solid routine to me 👍

[@ivymeowdrid]

Not all heroes wear capes. You sir are the best. Thank you for sharing your knowledge and educating us regarding training. I used to do a lot of mma back in college and my coach approached programming like this That's so cool. I want to ask if I can use this as template for dancers? we're not doing ballet. we do hiphop, breaking(breakdance) and lots of modern styles. fast paced moves, footwork, jumping, core control, and spinning, etc. Dancers don't really have a lot of resources. most of what we really are familiar with is dance practice, not dance conditioning. again, thank you sir! you have earned a like and a new subscriber. ^_^

[@FlowHighPerformance1]

Glad to hear the content is helpful! Yes, I wold say this is pretty much how I would approach training for dancers too. However, I don't think you need to go through a peaking phase for dancers 👍

[@ivymeowdrid]

@@FlowHighPerformance1 super. would definitely use this. thanks a lot!

[@matijakunjek2725]

Good quality video!

[@mohammedzidan8488]

Thanks for sharing this information 🙌

[@FlowHighPerformance1]

No problem 👍

[@seanryan7698]

This is extremely helpful, thanks a ton for the content. I was wondering what kind of mesocyle I should run in the off season, when I have 4-6 months before I need to prep for a fight.

[@FlowHighPerformance1]

Your training should look more like mesocycle 1 in the off-season. You could even go with higher rep ranges at this stage, and potentially more general cardio 👍

[@cke4174]

Thank you for the advice. Definitely worth a subscription. I want to learn self-defense, but I also want the physical ability to handle self-defense so this program really comes in handy. There is no gym in my area, so I can't be officially taught. As a remedy, I thought to change my entire 1st mesocycle towards low reps and heavy load for muscle density and change my entire 2nd cycle to high reps with moderate load for muscle growth. Would this be suitable ?

[@FlowHighPerformance1]

Yes, that would be fine 👍

[@Jsp-j2f]

What a perfect video , thank you my good man 🌹 , but I have problem with trap-bar jump + med ball throw because the equipments for this two exercises are not available in my gym , is there is any alternative for them ?

[@FlowHighPerformance1]

Yes, weighted squat jumps & plyometric push ups 👍

[@Jsp-j2f]

Thanks you ❤​@@FlowHighPerformance1

[@husaynjaffer8717]

Wow this is spectacular! If I don’t need to peak should I just keep repeating cycles 1 and 2?

[@FlowHighPerformance1]

Yes, id say so 👍

[@badran6290]

معلومات قيمة جدا، شكرا جزيلا

[@Kaizen671]

Best breakdown I’ve been able to find on KZbin and is a close match to my split already! Currently training Muay Thai 4x/wk - Sunday: Active Rest, Recovery, Mobility - Monday: S&C morning; Muay Thai Evening - Tuesday: Muay Thai - Wednesday: Active Rest, Recovery, Mobility - Thursday: Muay Thai - Friday: Muay Thai - Saturday: S&C

[@FlowHighPerformance1]

Nice! Glad you enjoyed the video 👍

[@Eva_lily15]

Ray Robinson got on just fine without having a clue what a mesocycle is. And before anyone starts,he would obliterate any welter-supermiddle alive today. Bottom line is if you want to be a better boxer, box more.

[@BuildgasmicFun]

Extremely useful information, thank you for putting this up. Quick question: if we don't plan on peaking (just started thai so not fighting for a while) how should we periodize the macro cycle? Should we repeat the mesocycle 1 template indefinitely, alternate between 1&2, etc?

[@FlowHighPerformance1]

I'd recommend alternating between mesocycles 1 & 2 👍

[@cavarex9902]

Hello adding more strength training sessions would be better for improving performance or it would be detrimental to it for the case of combat sports?

[@FlowHighPerformance1]

Yes, I would recommend 3-5x / week strength training 👍

[@abdelkrimderris8299]

Very organized video I'm new and I want you to make a video to help us watching your previous videos in order Thank you

[@FlowHighPerformance1]

There is no specific order

[@nickmorrisdrums1614]

Great video. Quick question: I'm taking mma classes to learn how to fight better and become more athletic, but I won't be competing. Do I need to do the cycles? If not, should I just stick to the same thing every 4 weeks? Could I add progressive overload to this?

[@FlowHighPerformance1]

You don't need to do the cycles. You could just do a general strength/hypertrophy program and be fine 👍

[@tonygonzalez5579]

How do you determine what weight to use for each exercise?

[@FlowHighPerformance1]

You adjust load based on the rep ranges prescribed 👍

[@LiamCatlin-wj4of]

this video has been extremely helpful, thank you so much. i just have 1 questions, why would it be less effective to do running instead of cycling for endurance because I always thought that running is the most effective endurance exercise??? and shouldn't I be incorporating more push ups into my workout schedule, I was surprised that it wasn't mentioned???

[@FlowHighPerformance1]

1. both running or cycling are going to be god options to develop general aerobic fitness. Although cycling is usually less taxing on the joints 2. push ups are just another pressing exercise. these are similar to any other bench press variation

[@IHBD23]

Thanks for the video man, i loved it. i have a question tho, and would appreciate if you answered. I am planning on taking some wrestling classes to have good base for MMA but Gyms are still closed so i'm stuck in a home gym doing only strength and conditioning. how do i plan out my training? you have given us 12week plan but i don't think i will be competing any time soon. at this point i'm only doing heavy Squats Deadlifts Bench press and OHP with low rep ranges with some Olimpic lifts and few isolation exercises. and i just add weight/reps whenever i can so i can improve. is that the way to go before i start taking some Wrestling/MMA classes?

[@FlowHighPerformance1]

Yes, I'd say that would be a good way to train before you start a structured periodized plan in conjunction with your wrestling 👍

[@Yayegueye]

Hello, I love your videos ❤ I had a question I wanted to ask if appropriate. I train at home and I omly have access to light dumbells (which are still heavy for me as I'm new to training). This means no trap bar, the thing for the benchlift, pull ups bar, med ball, etc. What exercises do you think I should do? I'm not a real MMA athlete so I'm okay with not getting all of the benefits of using weights.

[@FlowHighPerformance1]

Just do the best you can with the equipment you have. Push ups, weighted jumps, single-arm DB rows etc. can all be good substitutes 👍

[@Yayegueye]

​@@FlowHighPerformance1Thank you very much!

[@Norvecte.doktor]

Thank you very much.

[@FlowHighPerformance1]

No problem 👍

[@christophnachname3223]

Also, every technique is just an efficient application of strength

[@FlowHighPerformance1]

For sure 👍

[@DEM_Music50]

i really love your video's an excellent explanation

[@FlowHighPerformance1]

Glad you like them 👍

[@Sean-lj3nc]

Excellent content

[@FlowHighPerformance1]

Cheers 👍

[@linomma]

Great , we need a anual please

[@FlowHighPerformance1]

Possible at some point 👍

[@linomma]

@@FlowHighPerformance1 thank you so much ! So brilliant information, keep doing !

[@simonhernandez1591]

Great video. What would be an ideal strength training RPE for this kind of athletes ?

[@FlowHighPerformance1]

7-8 for max strength, 8-9 for general strength 👍

[@haotran2387]

Thanks bro. You very very good and nice. Keep moving

[@FlowHighPerformance1]

No problem 👍

[@simonh.1433]

Hello Sir, i just found your channel and i am highly impressed! I am a Karate Ka and i would like to give your template a try. What substitute exercises would you recommend for Trap Bar Jumps and Med. Ball Throws, since i neither have a trap bar nor med balls available. Thank you sir, great content!

[@FlowHighPerformance1]

both can be replaced with any form loaded power exercise (squat jump, db box jump, broad jumps with a weight vest etc.)

[@nieknaus141]

Thanks for the video! What if you don't have a competition planned for the next year. Would you just repeat the first block/meso cycle?

[@FlowHighPerformance1]

Yes, or you could still do a practice peak 👍

[@benanderson5435]

So would a boxer not do low intensity steady state cardio in the 3rd mesocycle? Conversely, would a boxer not do HIIT for cardio in the 1st mesocycle?

[@FlowHighPerformance1]

in my opinion, I would implement LISS further from peak, and HIIT closer to peak. This is because LISS will be better for building general aerobic capacity, while HIIT is more specific for most combat sports - including boxing 👍

[@GHC999]

How would you integrate aerobic capacity that's not sport specific or part of regular skills training into a fight camp scenario so that they can peak in that aspect as well. Thanks for the all the great content you've been hammering out!

[@FlowHighPerformance1]

Great question. I would incorporate low-intensity, steady state aerobic training with low-stress modalities like cycling, rowing etc. this will allow you to develop/maintain an aerobic base while allowing the skill practice to take care of specific endurance abilities 👍

[@Damin-Danger-Ledford]

Personally, I swim. Ah much at I can. On recovery days I'll do my MMA drills in the pool, alone with double leg shots, jumping knees, etc, before I swim then hit the sauna. You can walk on chill days, but swimming and running are great tools for the rest of your life basically.

[@patricktryshard8646]

Thanks bro 🙏

[@PARChomeopathy]

Great effort the workout looks great! Well what can I replace cable row with? and can I do jumps with barbell or holding 2 plates,can I replace med ball rotation with barbell plate rotation? Thanks.

[@FlowHighPerformance1]

1. you can use any rowing movement - eg. SA DB row, barbell row etc. 2. you can do jump with a barbell or holding dumbbells 3. yes

[@PARChomeopathy]

Thanks that helped.

[@starlight-music4u]

Can you do one for hockey? I used to do hypertrophy, but started changing to athletic training and need to make a schedule.

[@FlowHighPerformance1]

The content is mainly focussed on muscle growth and fat loss at the moment. I may consider creating some athletic performance videos at some point in the future 👍

[@blackwolf3356]

Amazing video! How many percentage would yo apply in heavy, moderate or low LOAD? And for Conditioning, What intensity for 30-45s work for example? 80%VO2MAX?

[@FlowHighPerformance1]

I wouldn't prescribe % of 1RM for power exercises. It doesn't matter what the exact loads are, as long as there is a difference between heavy, moderate and light. For conditioning, again I wouldn't prescribe %Vo2max either. The speed with naturally adjust to the duration of cycling anyway. Eg. 10s intervals will obviously use faster speeds that 45s intervals

[@mtuncrr]

I only have 2 days to train kickboxing. How should I change the gym work out? Also thank you for your effort.

[@FlowHighPerformance1]

You could add another gym session, and maybe an additional cardio session 👍

[@SimplyWildx]

Could the endurance day be replaced with a gym day? And if so, what exercises would you recommend on the third gym day? Thanks for the very informative video.

[@FlowHighPerformance1]

Yes. This is is just a video to demonstrate principles, it isnt a specific program. I have created a 4x / week Strength and power program for combat sports which is for sale at www.flowhighperformance.com/training-templates

[@g.k3325]

Great video man, but i have some questions. If i work on my skills on monday (including rolling, hitting the bag/pads and sparring) and do strength and conditioning on tuesday, will i be able to recover? I have been lifting for a long time and i'm a begginer in MMA. When i started lifting i was told that recovery is the most importent because that's when the muscles grow and also it takes about 48hours for muscle to recover so how will i be able to recover if i work on mma one day and on strength and conditioning the other?

[@FlowHighPerformance1]

Yes, you should be fine. Here is a video on this topic kzbin.info/www/bejne/p4bbgquiesh7pbs

[@g.k3325]

@@FlowHighPerformance1 Just checked it out, thanks man

[@tobyyy8214]

amazing work thx i am mma fighter and going to the gym and just doing bodybuilding staff is not helpfull

[@FlowHighPerformance1]

Cheers, glad to hear it. There are many other videos on speed training if you look into the archives of this channel 👍

[@tobyyy8214]

@@FlowHighPerformance1 thx a lot

[@pavle5875]

Hey, thanks for a great video! I have one question though. Why did you put the power exercise before the maximal strength exercise? What do you think is better from a physiological standpoint? Ive heared from some coaches that they prefer doing max strength first and then power. What do you make of this? Thanks :)

[@FlowHighPerformance1]

Generally speed/power training would come first as it is the most 'fatigue sensitive'. However, max strength training can potentiate power training if it is low-volume, and enough rest is allowed between exercises 👍

[@nizz_in_action]

what a video ❤

[@josemarialaguinge]

Thanks for the video, I have a doubt tho, should this be done before training camp or during?

[@FlowHighPerformance1]

Can be either. Earlier phases can be done before, peaking phases can be done during 👍

[@-car_guy-]

Thanks for the information I have a question how hard should the sets be should they be around complete failure ?

[@FlowHighPerformance1]

For power exercises - focus on speed & quality rather than proximity to failure For max strength lifts - train around 2-3 reps in reserve For accessory / general strength lifts - take each set close to failure, around 0-2 reps in reserve

[@combatsports7515]

Thank you

[@FlowHighPerformance1]

No problem 👍

[@mmaaddict1998]

Great content ! I just wanna ask you .what if I train twice a day and Im in off season . should I follow the same strenght and conditioning method? and how can I structure my program to match between my strengh training and skills training and also reduce the risk of injury ? knowing that Im work with hypertrophy style of training five years ago . and thanks for the content

[@FlowHighPerformance1]

1. In the off-season I would implement more training from the first 1-2 mesocycles described in this video. You may also be able to do more sessions/volume per week if skill practice isnt as prevalent 2. Injury risk is mostly about load management. If you develop any pain/irritation, reduce the workload for those joints. here are some videos on load management kzbin.info/www/bejne/oqnKn5xunsyWgZo kzbin.info/www/bejne/g4ecfpSCp9qsiLM

[@mmaaddict1998]

@@FlowHighPerformance1 thanks fo responding 💪💪

[@FlowHighPerformance1]

No problem 👍

[@EverythingCombatSport]

Could anybody help me? I have 5 weeks to prep for my boxing match. How would I split the 5 weeks into the 3 mesocycles? Thanks

[@FlowHighPerformance1]

It is too late for you to perform 3 mesocycles in 5 weeks. Just continue with what you have already been doing, and reduce volume in the week of your boxing match

[@EverythingCombatSport]

@@FlowHighPerformance1 Thanks

[@justinlima2892]

Hi, sir. Do you think this is sufficient to further build and maintain large muscle mass? I'm into boxing and strength training/hypertrophy training, but I'm planning to reduce my workload on the strength/hypertrophy training because of some certain reasons. Thank you! Love all the videos you are uploading.

[@FlowHighPerformance1]

Hi, this video is just an example to demonstrate the principles - not necessarily a program to follow. As a general rule, you can probably maintain muscle/strength with around 50% of the volume that you have been doing 👍

[@MK-kl9tw]

Same man doing boxing but I WANAN train hypertrophy and put on size/muscle

[@KawarthaCombat]

Awesome video, thank you for sharing! Would you recommend this program be used to peak for one event for a Pro MMA fighter/Boxer/Thaiboxer, or would it be better used for a Grappler competing a few times within 2 months? Or does it work for both? Thank you again !

[@FlowHighPerformance1]

It could work for both, but it is best suited to peak for an event 👍

[@KawarthaCombat]

@@FlowHighPerformance1 Thanks!

[@erayx8726]

what are the other alternatives for the exercises on the list ? Lower Power, Rotational Power, Hinge ? Is there another video for that on the channel ?

[@FlowHighPerformance1]

Havent got another video for that unfortunately

[@erayx8726]

​@@FlowHighPerformance1Would you care to make a video about the exercise choices please?

[@shanu0012]

Top bloke