1. 2 rounds of boxing (hands only)
2. Friday 8am training schedule
2.1. WARM UP
2.1.1. 30 min Jump rope or road work
2.1.1.1. (you can combine jump rope & running)
2.1.1.2. (if running go to the second light)
2.1.2. 5 min stretch
2.1.2.1. (frankensteins, frontal reaching lunge, etc)
2.1.3. 3 rounds shadow boxing w/ weights
2.2. PAD WORK
2.2.1. 3 rounds on the thai pads
2.2.1.1. (using all weapons punches, kicks, elbows, & knees)
2.3. HEAVY BAG
2.3.1. 5 rounds on the bag
2.3.1.1. (work ALL techniques)
2.3.2. 200 knees
2.4. CLINCH WORK
2.4.1. 30 min straight of plum work
2.5. CONDITIONING
2.5.1. 2x stability ball
2.5.1.1. 12 push ups
2.5.1.2. 12 hypers
2.5.1.3. 12 rev hypers
2.5.1.4. 12 skiers
2.5.1.5. 12 knee tucks
2.5.2. 100 crunches
2.5.3. MB body conditioning
2.5.3.1. 4x 10 reps abs & ribs
2.5.4. 3x burn out pull ups
2.6. WARM DOWN
2.6.1. 10 min stretching
3. Monday 8am training schedule
3.1. WARM UP
3.1.1. 30 min Jump rope or road work
3.1.1.1. (if running go to the second light)
3.1.1.2. (you can combine jump rope & running)
3.1.2. 5 min stretch
3.1.2.1. (frankensteins, frontal reaching lunge, etc)
3.1.3. 3 rounds shadow boxing w/ weights
3.2. PAD WORK
3.2.1. 3 rounds on the thai pads
3.2.1.1. (using all weapons punches, kicks, elbows, & knees)
3.2.2. 2 rounds of boxing (hands only)
3.3. HEAVY BAG
3.3.1. 3 rounds of boxing
3.3.2. 3 rounds of round kicks
3.3.2.1. (stay on the toes)
3.3.3. 200 knees
3.3.4. 200 push kicks
3.4. Speed Bag
3.4.1. 3 rounds
3.5. CONDITIONING
3.5.1. 2x 20 rep close push ups
3.5.2. 2x 12 reps standing band rotations
3.5.3. 100 crunches
3.5.4. MB body conditioning
3.5.4.1. 4x 10 reps abs & ribs
3.5.5. 3x burn out pull ups
3.6. WARM DOWN
3.6.1. 10 min stretching
4. Saturday 7am training schedule
4.1. WARM UPS
4.1.1. 30 min of jump rope or road work
4.1.1.1. (jump rope & road work can be combined)
4.1.1.2. (if running go to the second light)
4.1.2. 5 min stretch
4.1.2.1. (frankensteins, frontal reaching lunge, etc)
4.1.3. 3 rounds of shadow boxing w/weights
4.2. PAD WORK
4.2.1. 3 rounds on the thai pads
4.2.1.1. (all weapons used)
4.2.2. 2 rounds of boxing
4.3. HEAVY BAG
4.3.1. 3 rounds of boxing
4.3.2. 3 rounds of all kicks
4.3.2.1. (round kick, knees & push kicks)
4.4. CLINCH WORK
4.4.1. 15 min straight of plum work
4.5. LIGHT SPARRING
4.5.1. 5 rounds of 40% light sparring
4.5.1.1. (gloves, shin guard required, don't need head gear. focus on technique, not speed or power)
4.6. CONDITIONING
4.6.1. 2x 20 reps spiderman pushups
4.6.1.1. (elbow to knee)
4.6.2. 80 crunches
4.6.2.1. (partner is pushing your head down, keep jaw locked tight)
4.6.3. MB body conditioning
4.6.3.1. 4x 10 reps abs & ribs
4.6.4. 2x MB work
4.6.4.1. 12 scoops
4.6.4.2. 12 rotations
4.6.4.3. 12 dia rotations
4.6.4.4. 12 smashes
4.6.5. 3x burn out pull ups
4.7. WARM DOWN
4.7.1. 10 min of stretching
5. Wednesday 8am training schedule
5.1. WARM UPS
5.1.1. 30 min of jump rope or road work
5.1.1.1. (jump rope & road work can be combined)
5.1.1.2. (if running go to the second light)
5.1.2. 5 min stretch
5.1.2.1. (frankensteins, frontal reaching lunge, etc)
5.1.3. 3 rounds of shadow boxing w/weights
5.2. PAD WORK
5.2.1. 3 rounds on the thai pads
5.2.1.1. (all weapons used)
5.2.2. 2 rounds of boxing
5.3. HEAVY BAG
5.3.1. 3 rounds of boxing
5.3.2. 3 rounds of all kicks
5.3.2.1. (round kick, knees & push kicks)
5.3.3. 200 knees
5.3.4. 200 push kicks
5.4. Speed Bag
5.4.1. 3 rounds
5.5. CONDITIONING
5.5.1. 2x 20 reps MB x over push ups
5.5.2. 100 crunches
5.5.3. MB body conditioning
5.5.3.1. 4x 10 reps abs & ribs
5.5.4. 2x MB work
5.5.4.1. 12 scoops
5.5.4.2. 12 rotations
5.5.4.3. 12 dia rotations
5.5.4.4. 12 smashes
5.5.5. 3x burn out pull ups
5.6. WARM DOWN
5.6.1. 10 min of stretching