CURRENT 1RM
SQUAT
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LB
BENCH
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LB
DEADLIFT
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LB
POWERLIFTING TOTAL
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LB TOTAL
— + — + —
Wilks: —
PROGRAM PROGRESS
COMBAT BENCHMARKS @ 175lb BW
RELATIVE STRENGTH STATUS
Source: Lum et al. (2022) PMC9323058 · Sweet Science of Fighting combat benchmarks · Esposito et al. (2025) Front.Sports
CONSISTENCY · 90 DAYS
Trained
Heavy
RECENT SESSIONS
ACHIEVEMENTS
🎯 First Session
🔥 7-Day Streak
💪 10 Sessions
🏆 New PR
⚡ 30 Sessions
👑 1000lb Total
🦅 Week 1 Done
🥋 2.5× DL BW
🏃 Sub-16 2-Mile
🔬 Science Nerd
ATHLETE STATS
Enter bodyweight & BF% in Settings to see your nutrition profile.
DAILY MACRO TARGETS
MACRONUTRIENTS
PROTEIN
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grams
CARBS
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grams
FATS
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grams
SELECT CALORIE GOAL:
TIMING PROTOCOL
PRE-WORKOUT (1-2h before)
40-60g carbs + 20-30g protein · Low fat/fiber · Examples: oats + whey, rice + chicken
INTRA-SESSION
Water + electrolytes · Optional: 20-30g fast carbs (banana, sports drink) on heavy days
POST-WORKOUT (within 30-60 min)
40-60g carbs + 30-40g protein · This window matters most — glycogen repletion + muscle protein synthesis
PRE-RUN (if running same session)
Light — already fueled from pre-workout meal. Avoid heavy food. Stay hydrated.
Sources: Bagheri et al. (2023) JISSN · Venckunas et al. (2024) Nutrients · Endurance protein req. study Moore et al. (2014)
40-60g carbs + 20-30g protein · Low fat/fiber · Examples: oats + whey, rice + chicken
INTRA-SESSION
Water + electrolytes · Optional: 20-30g fast carbs (banana, sports drink) on heavy days
POST-WORKOUT (within 30-60 min)
40-60g carbs + 30-40g protein · This window matters most — glycogen repletion + muscle protein synthesis
PRE-RUN (if running same session)
Light — already fueled from pre-workout meal. Avoid heavy food. Stay hydrated.
Sources: Bagheri et al. (2023) JISSN · Venckunas et al. (2024) Nutrients · Endurance protein req. study Moore et al. (2014)
SCIENCE BASIS
WHY 1.6g/kg PROTEIN?
Bagheri et al. (2023, JISSN) ran 16 weeks of concurrent training at 1.6 vs 3.2 g/kg protein. 1.6 g/kg was sufficient to maximize lean mass, strength, and aerobic capacity gains. Doubling protein to 3.2 g/kg provided no additional benefit. For 175lb (79.4kg): 1.6 × 79.4 = ~127g protein minimum, with 1.2g/lb LBM (~186g) as the practical upper target for muscle preservation and growth signals.
WHY HIGH CARBS?
Venckunas et al. (2024, Nutrients) showed high vs low CHO intake after glycogen-depleting sessions directly impacted subsequent performance. PH3 + running is glycogen-intensive. Carbs at 5+ g/kg BW supports both strength performance and running economy. Running on depleted glycogen impairs both the run and next-day recovery for lifting.
TDEE CALCULATION
Katch-McArdle BMR (LBM-based, more accurate for lean athletes) × 1.725 (Very Active) = TDEE. PH3 5×/week + 2mi runs = Very Active classification per Harris-Benedict activity guidelines.
Bagheri et al. (2023, JISSN) ran 16 weeks of concurrent training at 1.6 vs 3.2 g/kg protein. 1.6 g/kg was sufficient to maximize lean mass, strength, and aerobic capacity gains. Doubling protein to 3.2 g/kg provided no additional benefit. For 175lb (79.4kg): 1.6 × 79.4 = ~127g protein minimum, with 1.2g/lb LBM (~186g) as the practical upper target for muscle preservation and growth signals.
WHY HIGH CARBS?
Venckunas et al. (2024, Nutrients) showed high vs low CHO intake after glycogen-depleting sessions directly impacted subsequent performance. PH3 + running is glycogen-intensive. Carbs at 5+ g/kg BW supports both strength performance and running economy. Running on depleted glycogen impairs both the run and next-day recovery for lifting.
TDEE CALCULATION
Katch-McArdle BMR (LBM-based, more accurate for lean athletes) × 1.725 (Very Active) = TDEE. PH3 5×/week + 2mi runs = Very Active classification per Harris-Benedict activity guidelines.
EXERCISES
1RM PROGRESS
ESTIMATED FROM LOGGED SETS (EPLEY)
RUN PACE TREND
MIN/MILE — VO₂ PROXY
WEEKLY VOLUME
SESSIONS PER WEEK
PERSONAL RECORDS
STRENGTH · COMBAT SPORTS
STRENGTH RESEARCH
Maximal Strength Directly Differentiates Elite vs Amateur MMA
Lum et al. (2022) studied 21 male MMA athletes across competitive levels. Higher-level athletes showed significantly greater relative 1RM back squat (1.8 vs 1.6× BW) and bench press strength. Bench press 1RM correlated with isometric lumbar strength (r=0.67), linking upper-body pressing power to ground fighting stability. The study concluded that optimizing force production in the upper body and lower back is essential for elite and professional MMA performance.
PMC9323058n=21 MMA ATHLETESFRONTIERS 2022
Lum D, et al. "Maximum Isometric and Dynamic Strength of MMA Athletes According to Weight Class and Competitive Level." Front. Physiol. 2022. PMC9323058 · → pubmed
STRENGTH RESEARCH
Big 3 Strength Training Improves Fighter Confidence & Performance
Esposito et al. (2025) conducted an 8-week squat/bench/deadlift protocol with 12 Wushu Sanda combat athletes. Results: +17.3% bench press, +14.7% back squat, +15.7% deadlift (p<0.05). Beyond physical gains, athletes showed significant improvements in psychophysical confidence and awareness of training benefits — directly applicable to martial arts execution in variable "open skills" environments like sparring.
FRONTIERS 20258-WEEK PROTOCOLWUSHU SANDA
Esposito G, et al. "Maximum strength development in martial arts and perception and awareness." Front.Sports 2025. PMC12682768 · → pubmed
NORMATIVE DATA
Relative Strength Norms from 809,986 Powerlifting Entries
Williams et al. (2024, JSAMS) analyzed global drug-tested unequipped powerlifting data. For males age 18–35: 90th percentile squat = 2.83× BW, bench = 1.95× BW, deadlift = 3.25× BW. The combat athlete targets (DL 2.5×, SQ 2.0×, BP 1.5×) sit at approximately the 50th–65th percentile of trained lifters — achievable and meaningful performance markers, not arbitrary numbers.
JSAMS 2024n=809,986DRUG-TESTED
Williams TD, et al. "Normative data for the squat, bench press and deadlift in powerlifting." J Sci Med Sport 2024. → full PDF
AEROBIC / VO₂ MAX
COMBAT AEROBICS
VO₂max Differs Between Lighter & Heavier Fighters
A 2024 Sports Innovation Journal study of competitive fighters found lighter fighters (<185lb) averaged 53.4 ml/kg/min vs 48.1 ml/kg/min for heavier fighters — a significant difference (p=0.033). Being leaner at 175lb means VO₂max per kg is inherently advantaged. The 2-mile run protocol targets aerobic base development to push this number higher, supporting work capacity across 5-minute rounds.
SPORTS INNOV. J. 2024FIGHTER VO₂MAX DATAWEIGHT CLASS EFFECT
Sanders GJ, et al. "Physiological variables in combat sports athletes by weight." Sports Innovation Journal 2024. → full PDF
HIIT META-ANALYSIS
HIIT Significantly Improves VO₂max in Combat Athletes (ES=1.007)
A 2025 systematic review and meta-analysis of 20 studies (n=445, Olympic combat sports) found HIIT showed significant improvement in VO₂max with moderate-to-large effect size (ES=1.007, 95% CI 0.701–1.312, p<0.001). Zone 2 continuous running (current protocol) builds the aerobic base — HIIT intervals can be layered in during later PH3 blocks as a sprint finisher 1×/week without meaningfully increasing interference risk.
PMC12098572META-ANALYSIS 2025ES=1.007
Ouergui I, et al. "Effects of HIIT on aerobic and anaerobic capacity in Olympic combat sports." Front.Physiol 2025. PMC12098572 · → pubmed
CONCURRENT TRAINING
INTERFERENCE EFFECT
Running After Lifting Minimizes Interference on Strength
Frontiers 2025 semi-systematic review (Schumann et al., 43 studies): sequence of strength before endurance within a session is favorable for strength adaptations. When endurance runs before lifting, AMPK signaling (aerobic adaptation pathway) suppresses mTOR (muscle growth pathway). Running post-lift avoids this conflict. Additionally, separating sessions by 6+ hours — when possible — is the gold standard for minimizing acute fatigue interference.
LIFT → RUN ORDER43-STUDY REVIEW6H SEP. IDEAL
Multiple reviews 2024–2025 including: Wilson JM, et al. JSCR 2012 · Frontiers in Sports 2025 · ScienceDirect March 2025
CONCURRENT TRAINING
Moderate Continuous Running Causes Least Interference
Wilson et al. meta-analysis (JSCR, 26 studies, 422 effect sizes) found that running causes greater interference than cycling, and interference scales with frequency and duration. At 2 miles (~18-22 min), you are in the low-risk zone. The proposed model: MICT (moderate-intensity continuous training) primarily drives central cardiovascular adaptations (stroke volume, cardiac output) — different signaling pathways than strength training's neural/peripheral adaptations — minimizing the interference effect.
MICT LOW RISK2MI ZONE 2CENTRAL CV ADAPT.
Wilson JM, et al. "Concurrent Training: A meta-analysis examining interference." JSCR 26(8):2293–2307, 2012 · Updated model: ScienceDirect 2025
NUTRITION SCIENCE
PROTEIN · CONCURRENT TRAINING
1.6 g/kg Protein Maximizes Strength + Aerobic Gains in CT
Bagheri et al. (2023, JISSN) ran a 16-week RCT with 48 resistance-trained males doing either resistance training or concurrent training with 1.6 vs 3.2 g/kg/day protein. Key finding: "1.6 g/kg appears sufficient to maximize gains in lean mass, muscle strength, performance, and aerobic capacity during both RT and CT." Doubling protein provided no significant additional benefit. For 175lb (79.4kg): that's ~127g/day as a floor, with 1.2g/lb LBM (~186g) as a performance-optimized ceiling.
JISSN 2023n=48 RCT16-WEEK STUDY
Bagheri R, et al. "Effects of 16 weeks of two different high-protein diets with concurrent training." JISSN 2023. → doi:10.1080/15502783.2023.2236053
CARBOHYDRATES · PERFORMANCE
Low Carbs After Glycogen-Depleting Sessions Kills Run Performance
Venckunas et al. (2024, Nutrients) showed competitive middle-distance runners performed significantly worse on a 1500m time trial after low-CHO (<1.5 g/kg/day) vs high-CHO (>5 g/kg/day) intake following glycogen-depleting sessions. PH3 + 2-mile runs deplete glycogen daily. High carbohydrate intake is not optional — it is the recovery mechanism. Target: 5–6 g/kg BW per day = ~385–462g carbs at 175lb.
NUTRIENTS 2024CROSSOVER DESIGN5+ g/kg CHO TARGET
Venckunas T, et al. "Effect of Low vs. High Carbohydrate Intake on Run Performance." Nutrients 16(16):2763, 2024. PMC11357641 · → pubmed
% OF 1RM CALCULATOR
EPLEY 1RM ESTIMATOR
ESTIMATE 1RM FROM ANY WORKING SET
— LB
ESTIMATED 1RM · EPLEY FORMULA: 1RM = W × (1 + R/30)
COMBAT RELATIVE STRENGTH
BENCHMARKS FROM LUMS ET AL. 2022 + SWEET SCIENCE
RIR GUIDE
0
Technical Failure
All-out. Every rep counts. Use sparingly.
1
1 Rep in Reserve
Near max. Intensity days.
2
2 RIR
Heavy but sustainable. Core PH3 main work.
3+
3+ RIR
Moderate. Accessories, deload, BFR sets.
1RM BASELINES
PROGRAM STATUS
ATHLETE INFO
1RM OVERRIDES
AUTO-REGULATION UPDATES THESE. OVERRIDE MANUALLY IF NEEDED.
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Data writes directly to your Sheet via the Sheets API v4.
Data writes directly to your Sheet via the Sheets API v4.
SHEET ID: 1Ehktj8QPGImsijTPnf5piutbd6G_B-PzaEB2wI1AwQg
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DATA