Warm-up:

Start with 10 minutes of jump rope and shadowboxing.

Workout Plan:

• Skill Development:

  • Technique drills (punches, kicks, blocks, etc.) for 20 minutes

• Sparring:

  • Controlled sparring sessions with a partner: 3-5 rounds of 3 minutes each with 1-minute rest in between rounds

• Cool-down: 10 minutes of light stretching and foam rolling

10 minutes of skipping and shadowboxing.

Workout Plan:

• Skill Development:

  • Bag Work: 3 rounds of 3 minutes each focusing on combinations, footwork, and defensive techniques

• Strength Endurance:

  • Push-ups: 3 sets to failure

  • Bodyweight Squats: 3 sets of 15-20 reps

• Cool-down: 10 minutes of light stretching and foam rolling

Start with 10 minutes of jump rope and shadowboxing.

Workout Plan:

• Skill Development:

  • Technique drills (punches, kicks, blocks, etc.) for 20 minutes

• Sparring:

  • Controlled sparring sessions with a partner: 3-5 rounds of 3 minutes each with 1-minute rest in between rounds

• Cool-down: 10 minutes of light stretching and foam rolling

10 minutes of dynamic movements and light cardio

Workout plan:

• Strength and Power Training:

  • Power Cleans: 4 sets of 6-8 reps

  • Box Jumps: 4 sets of 8-10 reps

  • Medicine Ball Slams: 4 sets of 10-12 reps

  • Overhead Press: 4 sets of 8-10 reps

• Plyometric Training:

  • Jump Squats: 3 sets of 10 reps

  • Depth Jumps: 3 sets of 8 reps

• Cool-down: 10 minutes of static stretching focusing on lower body muscles

10 minutes of jogging and dynamic stretches

Workout plan:

• Sparring:

  • Full-contact sparring sessions: 3-5 rounds of 3 minutes each with 1-minute rest in between rounds

• Endurance Training:

  • Run or cycle for 30-45 minutes at moderate intensity

• Cool-down: 10 minutes of light stretching and foam rolling