Combat Sports Training Planner

1. 12-Week Periodization Template

Weekly training load distribution across strength, technique, sparring, and conditioning. Based on fight-camp structure used by competitive amateurs.

Full template includes daily breakdown, deload week protocols, and adjustment notes for 8-week and 16-week camps.

2. Weekly Sparring Intensity Tracker

Log every sparring session: submission attempts, positional dominance, energy output, and injury flags. Spot patterns across your camp.

Tracker includes rolling average formulas so you can see when you're overreaching before injury hits.

3. Competition-Cut Checklist

Game-day protocol: weight cut steps, hydration reloading, weigh-in logistics, and first-meal refueling. Covers both water-cut and natural-weight athletes.

• Confirm weight class and allowables (same-day vs. previous-day)
• Calculate target weight with 3-lb safety buffer
• Salty meal the night before to preload sodium
• Hot bath / sauna schedule (12 hrs out)
• Weigh-in outfit and digital scale backup
• Post-weigh-in: sodium, potassium, phosphate loading
• First-meal carb + protein timing (within 90 minutes)