Week 3 Training Schedule

Week 3

At week 3, you’re not at your physical peak yet, but the two weeks prior of two-a-day training sessions should have advanced your conditioning considerably. You should be able to make it to training sessions and still remain fresh for the following day. Now is the time to begin lowering repetitions and focusing on higher power output. You should continue to increase your strength until the mid-point of your training and then steer away from developing strength and focus solely on increasing endurance. 

Week 3 - Monday (Day 15)

Monday AM

Warm-Up with upper body/lower body basics
Shadow boxing 3x2 min rounds
Heavy Bag 3x2 min rounds
Stretching

Monday PM

Jump Rope (20 mins)
Kotiketai (warm-up, increasing intensity)
Drill Front Kick, Roundhouse, Straight Punch
Light Sparring (6x3 min rounds)
Partner Stretching

Week 3 - Tuesday (Day 16)

Tuesday AM

Jump Rope (15 mins)
Shadow Sparring (3x2 min rounds)
Heavy Bag (4x2 min rounds)
Stretch

Tuesday PM

Jump Rope (20 mins)
Kotekite (2x2 min rounds)
Shadow Sparring (4x2 min rounds)
Heavy Bag (5x2 min rounds)
Sparring (6x2 min rounds)
Partner Stretching

Week 3 - Wednesday (Day 17)

Wednesday AM

Dynamic Warm-Up
Agility Ladder
Core
   Oblique Crunch http://www.youtube.com/watch?v=hMra-IHHEbY
   Alternating Pikes - http://www.youtube.com/watch?v=lqi0Gz277Cw

Circuit 1
Medicine Ball Punch Pass (6 reps each arm)
Barbell Front Squat (12 reps)
Barbell Bent-Over Row (10 reps)
Medicine Ball Slams (12 reps)
Circuit 2
Lateral Plyometric Push-Up (12 reps)
Depth Jump (10 reps)

Circuit 3
Medicine Ball Punch Pass (6 reps each arm)
Vertical Box Jumps (8 reps)
Horizontal Pull Up (8 reps)

Wednesday PM

Jump Rope (20 min)
Kotikete (3x2 min rounds)
Hook punch, knee, low kick drill (4x2 min rounds)
Light Sparring (5x2 min rounds)
Partner Stretching