Procedure

1. Assess Training Phase: Determine the user's proximity to competition to select the appropriate periodization model:

   • General Preparation: 3 lifting days/week, high volume for hypertrophy/endurance.
   • Fight-Specific: Shift to high intensity/low volume; introduce contrast training.
   • Fight Camp: 2 lifting days/week; focus on maintenance and max power.
   • Taper (Final 2 weeks): Reduce volume by 50-60% while maintaining intensity/load.

2. Schedule to Minimize Interference:

   • Separate strength sessions and MMA conditioning by at least 6 hours.
   • If performed in a single block, schedule strength training before conditioning to preserve motor unit recruitment.
   • Prioritize low-impact conditioning (e.g., cycling) over high-impact (e.g., running) when hypertrophy is the primary goal to reduce eccentric stress.

3. Select Workout Structure:

   • Recommend Full-Body or Upper/Lower splits over single-muscle group "bro-splits."
   • Use full-body routines to maintain higher frequency while reducing per-session systemic fatigue, allowing more energy for grappling and striking.

4. Program Neck-Specific Resistance:

   • Integrate "Neck Coupling" by including movements that engage the head, neck, and trunk together.
   • Program isometric and isotonic exercises across three planes: Flexion (supine), Extension (prone), and Lateral Flexion (side-lying).
   • Initial Phase: Assign 25–30 repetitions with light loads to build tissue tolerance.
   • Progression: Increase load while maintaining targeted strength ratios:
     • Flexion to Extension ≈ 0.8 : 1
     • Extension to Lateral Flexion ≈ 0.8 : 1
     • Flexion to Lateral Flexion ≈ 0.7 : 1

5. Manage Volume and Fatigue:

   • Monitor total weekly aerobic volume; if exceeding 5 hours/week, warn the user of potential 30-40% reductions in strength gains.
   • Adjust resistance volume immediately if localized fatigue (e.g., heavy leg days) impairs wrestling or striking performance for >48 hours.

6. Implement Tools:

   • Use create_workout to build the split.
   • Use add_exercise to include neck flexion, extension, and lateral flexion.
   • Use compute_percentage_loads to ensure intensity is maintained during the taper phase.