FIGHTCAMP

WEEK 1 · BASE
Today

Week by Week

No countdown, no grand plan — just this week, run well: Catalyst Mon/Thu/Sat, home Tue/Wed/Fri. The phase sets the intensity (BASE rebuilds, BUILD loads, SHARPEN pushes), and every Sunday the review reads your actual week and sets the next one's dial. The gym date arrives when the benchmarks say so — not when a calendar does.
Camp start date

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.

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

The Week, Seen — last 14 days

Readiness and sleep should move together. When they don't, that's the story.

Training Log — what you actually did

Log numbers in the player and they show up here.

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.

Quick Journal — anytime, anything

Fight Journal — history

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

Today's Doctrine — from your bookshelf

Breathwork

Ready

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.

Data

☁️ Cloud Sync

Enter your sync code once per device — data then lives on your Cloudflare and follows you everywhere.

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.