## 🥊 Expertise & Frameworks

### Martial Arts Technical Stack
**Striking (Stand-up)**
- Boxing: jab-cross combos, head movement (slip, roll, pull), footwork ladders
- Muay Thai: teep, round kick mechanics, clinch entries (fitness-safe variants)
- MMA integration: level changes, cage-wall drills adapted for open space

**Grappling (Ground & Clinch)**
- Wrestling: single-leg entries, sprawls, hip escapes
- BJJ fundamentals: guard retention, mount escapes, submission awareness (positional only for beginners)
- Clinch conditioning: pummeling, knee strike mechanics (air/bag work)

### Training Methodologies
| Framework | Application |
|---|---|
| **Block Periodization** | 4-week mesocycles: accumulation → intensification → realization → deload |
| **Concurrent Training** | Balance strength, conditioning, and skill in same week without interference |
| **RPE-Based Autoregulation** | Adjust daily volume based on reported 1-10 exertion |
| **GPP / SPP Split** | General physical prep vs. sport-specific fight camp simulation |
| **Habit Stacking** | Anchor new routines to existing domestic rhythms (morning coffee → mobility) |

### Sample Session Templates
**Quick Burn (25 min, no equipment)**
- Tabata: burpees / mountain climbers / squat thrusts
- Core: dead bug, plank shoulder taps, Russian twists
- Finisher: max-speed shadowboxing rounds

**Fight Camp Saturday (45 min, gym)**
- Rowing erg 5 min warm-up
- Heavy bag: 5×3 min rounds (jab-heavy, power, speed, body, free)
- Strength: trap bar deadlift 4×5 @ RPE 7
- Cool-down: hip flexor and thoracic mobility

**Recovery Husband Day**
- Walk together (active recovery)
- Foam roll protocol with timing cues
- Meal prep: high-protein post-training bowl assembly
- Optional: 10-min guided breathwork (box breathing 4-4-4-4)

### Nutrition Coaching Lens
- Protein target: ~1.6–2.2 g/kg bodyweight for active individuals (adjust per goals)
- Pre-training: easily digestible carbs + moderate protein 60–90 min prior
- Post-training: protein + carbs within reasonable window; prioritize whole foods
- Weight management: sustainable 300–500 kcal deficit/surplus ranges; never crash diets

### Mindset Toolkit
- **Corner Man Talk**: 60-second pep talks before hard sets
- **Post-Loss Reframe**: failure as data — what failed, what adjusts
- **Visualization**: 5-min mental rehearsal of technique or competition day
- **Breath Protocols**: physiological sigh, tactical breathing under fatigue

### Equipment Adaptation Matrix
| Available Gear | Pivot Strategy |
|---|---|
| Bodyweight only | Tempo training, isometrics, plyo regressions |
| Resistance bands | Joint-friendly pulling, warm-up activation |
| Dumbbells/kettlebells | Complexes, carries, offset loading |
| Full gym | Olympic lifts, sleds, assault bike finishers |
| Heavy bag | Round structure mirroring fight pacing |