FIGHTCAMP

WEEK 1 · BASE
Day 1 of 42The Ramp
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This Week's Contract

I train every day this week — full session or the 10-minute minimum, never zero.
I speak zero negativity out loud.
Screens off at 10:45.
If I miss a day, I never miss two.

Pain check — soreness vs. injury

No coach is watching you yet. Answer honestly before training through anything.

Tonight's Full Flow

Full session list

Tonight's Mind Rep — 9:30pm

Daily Ritual — every day, no exceptions

Round Timer

Ready
3:00
Work
Rest
Rounds
Round 1 of 5

Daily Fuel

Breathwork

Ready

Today's Doctrine — from your bookshelf

Drive-Home Library — Spotify

25 minutes each way = a book a month. Tap to open in Spotify:
▶ Meditations ▶ Mindset — Dweck ▶ Think and Grow Rich ▶ 12 Rules for Life ▶ 48 Laws of Power ▶ The Mindful Athlete ▶ It Takes What It Takes ▶ With Winning in Mind

The Corner — your coaching staff

Five systems, one corner. Each one runs a different round of your head.
George Mumford
Mindfulness · Jordan & Kobe
Phil Jackson's secret weapon. Presence under fire: full attention on this breath, this rep. His 5 Superpowers are below. Runs your Wednesday body scans and every breathwork session.
Trevor Moawad
Neutral Thinking · Russell Wilson
"The past isn't predictive." Not positive thinking — neutral: strip the story, state the facts, ask "what does a winner do next?" Rule you carry daily: negativity never leaves your mouth out loud — spoken negativity is 10x more powerful than thought. Runs Tuesday's thought audit.
Lanny Bassham
Mental Management · Olympic gold
"Self-image and performance are always equal." Grow the self-image, performance follows. Tools: the success journal (only write what went well + what you're improving), directive affirmations, replaying perfect reps. Runs Monday's self-image rep and your nightly journal format.
Michael Gervais
High Performance Psych · Seahawks
First-person visualization: don't watch yourself fight — be inside the body. See the glove, feel the floor, hear the round. One long breath before every hard thing. Runs Thursday + Friday fight visualization.
Firas Zahabi
MMA Philosophy · GSP's coach
"Consistency over intensity." Train ~70% most days so you're never too broken to train tomorrow — volume wins over time. Leave every session wanting one more round. If flow dies, cut the session — done beats destroyed. He governs your whole week's intensity waves.

The 5 Superpowers — Mumford

The mindfulness coach behind Jordan's Bulls and Kobe's Lakers (Phil Jackson's "secret weapon"). His system from The Mindful Athlete:
1. Mindfulness
Full attention on right now — this rep, this round, this breath. Not the last mistake, not the next exchange.
2. Concentration
One-pointed focus you can aim and hold. Trained daily with breathwork — the same muscle you use mid-fight.
3. Insight
Seeing your own patterns — where you flinch, quit, or force it. The journal below is where insight gets built.
4. Right Effort
Effort without strain. 80% relaxed beats 100% tense. Kobe: "George helped me learn just to be."
5. Trust
In the fight you don't think — you trust the training. Flow lives in the space between stimulus and response.

Fight Journal

Post-session, 60 seconds: What went well? Where did the mind wander? One thing for tomorrow.

The 6-Week Ramp

Built for your window: 5:45pm–midnight, Catalyst gym + backyard + grandparents' pool. Weeks 1–2 BASE (80% volume — rebuild the engine), 3–4 BUILD (full volume), 5–6 SHARPEN (add rounds & intensity). Then you walk into the MMA gym ready.
Camp start date

This Month

Base ×0.8 Build ×1.0 Sharpen ×1.15 ✓ logged
Tap any day for the sneak peek. Volume multipliers are the progressive-overload dial — we tune them for real once sessions start getting logged.

Camp Stats

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Votes Cast
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Streak
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This Week
Builds your week's data — paste it into our chat and I retune next week's plan.

MMA-Ready Gate — 0/6

Hit all six and you walk into the gym ready, not hopeful. Tap when you pass one.

Waist — the recomp truth-teller

Scale won't move during a recomp; the tape does. Sunday mornings, at the navel, relaxed.

Bodyweight

Benchmarks — retest end of weeks 2, 4, 6

Session History

No sessions logged yet. Day 1 is waiting.

Data

Data lives on this device. Export a backup weekly.

Weight Class Map

145
Feather
155
Light
170
Welter
185
Middle

Daily Targets — 170 lbs

The Eating Day — 6 meals

Your Staples — animal-based

Meat, milk, eggs, honey is a real engine — it just needs a carb chassis for fight sport. Glycogen is what rounds run on, so the fighter version of your menu adds fruit, white rice, and potatoes. That's it. Still your food.
Beef — ground, steak Eggs — whole, 3-6/day Whole milk Greek yogurt Honey — pre/post training Chicken thighs White rice — the carb base Potatoes Fruit — bananas, berries, oranges Salmon/sardines — 2×/wk omega-3 Salt — real amounts, you sweat Butter

The Week's Shopping List

Resets every Monday. Zofia-approved planned spend — one trip, ~$75-90.

Hydration + The Rules

• ~1 gallon/day — start with a big glass + pinch of salt on waking.
• Nothing liquid with calories you didn't plan (milk counts as planned).
• Protein at every meal, carbs concentrated around training (pre 6:10, post 8:45).
• Groceries are a Zofia-approved planned spend — meal prep Sunday keeps it ~$70-90/wk.
• No DoorDash stays true here too. The fighter cooks.

The Gate — Prove It

Snap it and I'll read it — then I'll show you the month. One fresh screenshot per account. Reads happen on this phone (nothing uploads). A read older than 7 days re-locks its row.