I’m posting an example of my average daily workout, 6 days a week generally. It seems reasonable on a number of levels to do this, not only for my own sake so that I can look at it a few months from now and see how I’ve developed, but also because it might be motivational or helpful for others to see that what I do is feasible.
Understand that this is my full-time job, not additional to a full-time job, so obviously there are things to be taken and things to be adjusted when adapting this to the “real world.”
I’ve been doing this for only 12 weeks, so I’m certain there will be many changes as I go. Rounds are 5 minutes with 1 minute break.
AM Workout:
- 8 km run
- 200-300 jumping knees on bag
- 3-8 rounds of shadowboxing
- 5-7 rounds of padwork (depends on the trainer, mostly)
- 300-500 kicks on the bag in drills (sets of 25 or 50 on one leg, then switch; current drills, each side: 25-50 maximum power; 25 pushing the bag and kicking as it is at it’s peak swing; 25 block and opposite side kick, 25 block and same side kick; 20 double kicks for speed, 30 triple and then repeat for a total of 200.
- 200-300 teeps, sets of 25 and 100 – some sets with blocks.
- 2-4 rounds punches on the uppercut and/or teardrop bag; elbows
- 3-5 rounds freestyle on the bag, working a particular combination or technique in each round. Example: jab, left hook to right kick; double right crosses; kick to knee, etc.
- conditioning: 100-200 crunches (different kinds: tiger crunch, emperor’s chair, balance ball, hanging leg-raises) OR 1 minute each of 5 different ab exercises (taught to me by Kaensak); pullups with a towel grip (hold a towel that is draped over a bar); hip rotations (put your leg up on the ring or a chair and rotate all the way over as you would for a kick); and 2 rounds shadowboxing with a resistance band.
- Optional: 25 minutes joint rotation
PM Workout:
- 4-5 km run
- 10-20 minutes skipping with Thai rope
- (This next section is repeated from the morning; you can skip down to “Conditioning” for the differences)
- 200-300 jumping knees on bag
- 3-8 rounds of shadowboxing
- 5-7 rounds of padwork (depends on the trainer, mostly)
- 300-500 kicks on the bag in drills (sets of 25 or 50 on one leg, then switch; current drills, each side: 25-50 maximum power; 25 pushing the bag and kicking as it is at it’s peak swing; 25 block and opposite side kick, 25 block and same side kick; 20 double kicks for speed, 30 triple and then repeat for a total of 200.
- 200-300 teeps, sets of 25 and 100 – some sets with blocks.
- 2-4 rounds punches on the uppercut and/or teardrop bag; elbows
- 3-5 rounds freestyle on the bag, working a particular combination or technique in each round. Example: jab, left hook to right kick; double right crosses; kick to knee, etc.
- Conditioning: 100-200 crunches of different types (see AM above); 50 pushups OR 10 pushups between each round throughout the workout; pullups with towel grip and pullups on bar (sets of 7, 6, 5… 1); weighted neck exercises, 3 sets of 25 with 5 lbs weight; clinch knees on the bag.
- When I can (meaning I want more of it) – 2-5 rounds clinching; 3-5 rounds sparring; 20-30 minutes of block, kick-back and covering distance drills in the ring with Kevin. Andy’s neck bridges and trifecta.
- If I don’t have a fight at the end of the week: deadlifts and side press; Russian Twist; bench press. (I have done these only a few times because of my fight schedule, so reps and weights are not yet listed); long jumps and squats down the driveway (like a leap-frog drill); Master K “jacks” or “the 35”.
Training is from 6:30 AM until 9:00 AM (or, if I run with Andy from 5:00 AM until 8:00 AM) and from 4:00 PM until 7:00 PM. So I have enough time to do all these things, but I don’t take long breaks between them. I may take one round off after padwork before getting on the bag, but rests are generally 1 minute.
