Fiziko Theme

Training Schedule & Timetable

Monday (THE RUNNING IS NOT MANDATORY FOR NONE FIGHTERS)

Morning

  • Start time: 6:00am
  • Run 12 km
  • Clinching 15-20 min
  • 4-5 rds min padwork (hands too)
  • Bag Work
  • Clinching 15-20 min
  • 100-500 knees

Afternoon

  • Start time: 3:30pm
  • Run 4-5 km
  • Clinching 15-20 min
  • Knee bag 100-500
  • Techniques
  • 4-5 rds pad work (hands too)
  • Bag work
  • Clinching 15-20 min
  • Lightweights and body weight conditioning

Tuesday

Morning

  • Start time: 6:00am
  • Run 4-5 km(sprints) skipping 10 min
  • Clinching 15-20 min
  • Knee bag 100-500
  • 4-5 x rds 4 min padwork (hands too)
  • Bag Work
  • Clinching 15-20 min
  • 100-500 knees

Afternoon

  • Start time: 3:30pm
  • Run 4-5 km
  • Clinching 15-20 min
  • Knee bag 100-500
  • Techniques
  • 4-5 x rds 4 min pad work (hands too)
  • Bag work
  • Clinching 15-20 min
  • Boxing sparring
  • Knee bag 100-500
  • Light weights and body conditioning

Wednesday

Morning

  • Start time: 6:00am
  • Run 12-15km
  • Clinching 15-20 min
  • 4-5 x rds 4 min padwork (hands too)
  • Bag Work
  • Clinching 15-20 min
  • 100-500 knees

Afternoon

  • Start time: 3:30pm
  • Run 4-5 km
  • Clinching 15-20 min
  • Knee bag 100-500
  • Techniques
  • 4-5 x rds 4 min pad work (hands too)
  • Bag work
  • Clinching 15-20 min
  • Technical sparring
  • Knee bag 100-500
  • Weights and body weight conditioning

Thursday

Morning

  • Start time: 6:00am
  • Run 12-15km
  • knees 100-500
  • Clinching 15-20 min
  • 4-5 rds 4 min padwork (hands too)
  • Bag Work
  • Technical sparring

Afternoon

  • Start time: 3:30pm
  • Run 4-5 km
  • Clinching 15-20 min
  • Knee bag 100-500
  • Techniques
  • 4-5 rds pad work (hands too)
  • Bag work
  • Boxing sparring
  • Clinching 15-20 min
  • Light weights and body weight conditioning

Friday

Morning

  • Start time: 6:00am
  • Run 12-15km
  • Clinching 15-20 min
  • knees 100-500
  • 4-5 rds min padwork (hands too)
  • Bag Work
  • Clinching 15-20 min

Afternoon

  • Start time: 3:30pm
  • Run 4-5 km
  • Clinching 15-20 min
  • Knee bag 100-500
  • Techniques
  • 4-5 rds pad work (hands too)
  • Bag work
  • Clinching 15-20 min
  • Light weights and body weight conditioning

Saturday

Morning

  • Start time: 6:00am
  • Run 12km
  • Clinching 15-20 min
  • 1 x 10 min rd padwork
  • Bag Work
  • Technical sparring

Afternoon

  • Start time: 3:30pm
  • Run 4-5 km
  • Clinching 15-20 min
  • Knees 100-500
  • Techniques
  • 4-5 rds pad work (hands too)
  • Bag work
  • Boxing sparring
  • Light weights and body conditioning

Sunday

Rest day. No training.

NOTE:

  • Training can be varied due to tiredness and ability;
  • We like to try and get fighters coming into the gym everyday so it becomes habit!