Click below to generate an ultra-fast, macro-balanced daily meal plan. Every meal includes a fruit source for recovery energy and an explicit hydration goal. Max preparation time is under 10 minutes.
Breakfast (AM Activation)Click generate...
---Prep: -- mins
Hydration Target: Load fluids first thing in the morning.
Ingredients & Fruit
Quick Directions
Pre-Training (Energy Buffer)Click generate...
---Prep: -- mins
Hydration Target: Crucial window to prevent cramping on the mats.
Ingredients & Fruit
Quick Directions
Post-Training (Glycogen Reload)Click generate...
---Prep: -- mins
Hydration Target: Replace fluid weight lost to heavy sweat.
Ingredients & Fruit
Quick Directions
Dinner (Overnight Repair)Click generate...
---Prep: -- mins
Hydration Target: Overnight baseline recovery.
Ingredients & Fruit
Quick Directions
Interactive Prehab "Armor Routine"
This routine protects your joints for MMA and lifting — including dedicated Side Kick Pivot / Ankle drills integrated directly into the follow-along sequence. Click "Start Follow-Along" to begin the guided timer. TTS will announce each exercise and its description before the countdown begins.
Eccentric Calf Raises: Explode up, take 4 seconds to lower down. (Achilles armor).
Foot Doming: Lift arch of bare foot without curling toes. (Balance).
Ankle Inversion/Eversion: Banded inside/outside twists for pivot prep.
Quadruped Knee Circles: Hover knees, draw circles for pivot mobility.
Banded Ankle Inversion & Eversion — Strength: Sit on floor, band around foot, rotate inward then outward against resistance. Ankle / Side Kick
Quadruped Knee Circles — Mobility: All fours, knees 1 inch off ground, toes planted, draw large circles clockwise then counter-clockwise. Ankle / Side Kick
Wall-Assisted Pivot Holds — Mechanics: Lean on wall, chamber kick leg, pivot base foot until heel faces wall. Hold 10 seconds. Ankle / Side Kick
Spanish Squats: Band behind knees, sit back upright. (Patellar tendon).
Step-Downs: Slow 1-leg descent off a box. (Knee tracking for takedowns).
Reverse Lunges: Step backward instead of forward. (Saves knees).
Lateral Band Walks: Band at ankles, step sideways. (Glute medius / kick stability).
Glute Bridges: Bridge hips to ceiling. (Grappling power).
Cossack Squats: Deep side lunges. (Hip mobility for high kicks).
External Rotations: Band outward, elbow tucked. (Shoulder armor).
Face Pulls: Pull band to face, elbows high. (Posture / rear delts).
Scapular Pushups: Straight arm shoulder-blade pushups. (Punching stability).
Neck Isometrics: Push head into hand all 4 ways. (Concussion resistance).