-aerobic capacity
-anaerobic capacity
-strength
-functional strength
-power
-muscular endurance
5 Main Ways (stretch, workout for an hour, stretch)
-running (aerobic) - Monday, Wednesday, Friday
-sprinting (anaerobic) - Thursday, Saturday
-weight lifting (strength) - Wednesday, Saturday
-functional exercises (functional strength) - Monday, Thursday
-plyometrics (explosiveness) - Tuesday, Friday
Plyometrics - used to develop fast, powerful movements
-warm-up
-jogging on toes for 10 minutes with upper body movements (i.e, arms swings/circles)
-dynamic stretches
-arm swings: hold arms out to side, slowly swing back and forth for 30 seconds
-side bends: stand shoulder width, lean side-to-side (2 seconds per side) 10 times while keep torso straight
-trunk rotations: stand shoulder width, hands on hip, knees slightly bent, turn from side-to-side with feet firm for 15-20 full swings
-full back stretch: on back, bring knees to chest with hands on back of knees and roll to feet and back to head 10-15 times
-alternate toe touches: feet as far apart as comfortable, reach to left foot with right hand and right foot with left hand in alternating motion till lower back and hamstrings feel stretch
-leg swings: shoulder-width stance, upper body perpendicular to ground, swing one leg forward and back, then the other 10 times each
-upper body
-push-ups: same as regular push-ups, only explode up to leave ground and catch yourself
-lower body
-bounding: exaggerated running - push left foot off ground, throw right arm up and then push right foot off ground and throw left arm up
-zig-zag hops: left, right, left, right, etc. over 1-2 foot ladder with both feet going forward/ limit ground contact
-lateral barrier jumps: left, right, etc. over obstacle (remaining "stationary")
-lateral high jumps: stand to left of obstacle with right foot on it. push off with right leg only and jump as high as possible. repeat on opposite side with oppositie leg
Functional Exercises - working major muscles and supporting minor muscles-seven functional movement patterns
-squatting: barbell/dumbbell squats and squats to press. bending at knees with straight back
-bending: flexing and bending at waist (standing position). medicine ball overhead, side throws, dead lifts
-lunging: one leg forward, then bent down (half squat). walking lunge, weighted lunge, medicine ball lunge with twist
-pushing: arms, chest and shoulders. standing cable chest press, push-up, standing dumbbell shoulder press
-pulling: arms, chest, shoulders and legs. standing high, mid and low cable rows, pull-ups
-twisting: turning/rotating torso. medicine ball throws, cable torso twists, medicine ball woodchoppers
-gait: walking, jogging, springing over terrain. sprint to medicine ball throw, dumbbell lift and press to power skip
Weight Lifting - work specific/target muscles
Running - long distances at mid-pace (for oxygen)
Sprinting - short distances at fast/explosive pace (no oxygen)
For Cardio
-drill for 5-10 minutes straight and rest for 1-2 minutes. repeat
Grappling Circuit (non-stop sets (1 minute of rest in between 3-5 sets)
-bent over row 8x
-military press 8x
-good mornings 8x
-lunges (left and right) 8x each
-squat press 8x
-straight leg deadlift 8x
Bag Conditioning
-offensive
-striking and foot work: as soon as foot is planted, throw punch
-high-low-high: include level changes with left, right, left combinations
-busy lead hand: keep lead hand busy to occupy opponent
-take defense in and out: when going inside, take guard in with you and out with varying exiting routes (with the same combos)
-bully opponent: trap hands, bump, push, spin, abuse on the retreat to knock off balance
-start and end on lead head: always fall back into "comfort" zone with odd numbered combos
-short combo speed: work on time between first and last strike and keep small distance between hits in combo
-inside fighting: throw punches from as close as comfortable
-defensive (use only enough movement as required to make opponent miss so you do not sway from center of balance. do no over parry)
-parry: deflect a punch with hand and sway slightly out of way
-palm block: absorb punch with palm (faster than parry, but harder to counter)
-body blows: keep elbows in
-upper body/head blows: hands up and elbows in
-jam opponent's punches: move in to punch and minimize strength of hit
