UFC-Style Power, Build, and Skills

Create a baseline scorecard using body weight, standing broad-jump performance, submaximal strength, and recovery markers.

Construct a Phase 1 weekly schedule that adjusts when wrestling practice resumes on November 19 and runs through December 16.

Construct a progressive relative-strength routine using squat, hinge, press, pull, unilateral, and trunk movements without training to failure.

Construct a low-volume explosive-power routine using jumps, reactive hops, explosive push-ups, and push presses.

Construct a supervised MMA skill progression that connects Muay Thai power combinations to strike-aware wrestling attacks and top control.

Construct an MMA conditioning plan that develops aerobic fitness, short-burst power, and repeat-effort capacity without undermining strength work.

Create a daily fueling and recovery checklist that supports adolescent growth, athletic physique development, hydration, and sleep without weight cutting.

Use the December 16 assessment to build and autoregulate a Phase 2 plan that progresses strength, power, conditioning, and supervised MMA practice through May 5.