Sunday Strength, I do one strength session a week & this one included Hex Dead with Bar reversed, 5 sets x 5 reps increased loading, got the movement from @dr.joelseedman_ahp, Isometric hold reverse hyper with band, 15-20 seconds x 5 reps, & 5 sets Cage Pull Ups to failure. Love Posterior, Posterior, Posterior!! Then 2 ancillary strength days which include additional core, traps/neck & hamstrings.
Even at soon to be 53 (100% PED, TRT & Rx free) not for a few months but 32 years, & proud of that, the maintenance of lean mass & strength for me is effortless. If I sound like a jerk, I dont see this as an asset. I'm completely unimpressed with this genetic make-up!! While I remain grateful to God for my health & thankful for the opportunity to attempt to manipulate my genetics to the greatest extent, I would love to be 40Ibs/18kg fewer.
Endurance athletes like Chris Algieri
@chris_Algieri & athletes with replicable power, is what impresses me most.
I have spent my entire life in an effort to alter my genetic make of 90% (hyperbole of course) IIb fibers to at least adapt characteristics of IIa via many years of endurance & cross-bioenergetic conditioning, I gave up on the 5 Type I fibers I own. Although Iia potential for hypertrophy proposes problems as well. Inevitability I had some success with this & capacity for MMA bioenergetics or 3x5 mins, as example, was reached. But even so still a far greater endurance capacity with grappling arts as opposed to stand-up. I attempt to manipulate & condition my own genetics to Fightsport bioenergetics because I exclusively focus on, and love, fight physiology.
The point, the variability amongst Biomotor strengths from fighter to fighter may of course be significant due to genetics & years of conditioning protocols specific to their discipline. So, while all phases of preparation should be addressed, there may be room for lengthening, shortening, or adjusting a preparation phase according to the athletic qualities in which your fighter excels or may lag. Will an MMA Featherweight at 5'5" require the same Biomotor enhancement as one that is 5'10", each with comparable body fat, perhaps, or perhaps not even remotely.