TRAINING FOR A 
LIGHT OR FULL-CONTACT KICKBOXING BOUT
3 to 10 X 2 MINUTE ROUNDS


WEEK 5
Monday Warm up, Shadowboxing 3 rounds hands, 3 hands & feet, light stretch.
Tuesday Short casual run, about a mile and stretch before and after.
Wednesday Normal warm up, Shadowboxing 3 rounds hands, 3 hands & feet, light stretch. 
Thursday A two mile run with sprinting intervals, stretch.
Friday Normal warm up, Shadowboxing 3 rds hands, 3 rds hands & feet, 3 on bag, stretch. 

Saturday & Sunday would be a very important rest period each week, EAT HEALTHY.

WEEK 4 
Monday Normal warm up, Shadowboxing 3 rds hands, 3 hands & feet, 3 on the bag, stretch.
Tuesday A two mile run with sprinting intervals, stretch.
Wednesday Normal warm up, Shadowboxing 3 rds hands, 3 hands & feet, 3 on the bag, stretch.
Thursday A two mile run with sprinting intervals, stretch. 
Friday Normal warm up, Shadowboxing 1 rd hands, 2 hands & feet, 4 on the bag, stretch.

WEEK 3 
Monday Normal warm up, Shadowboxing 3rds hands, 3 hands & feet, 5 on the bag, stretch.
Tuesday A two mile run, time the run as to beat it next time, stretch.
Wednesday Normal warm up, 5 rounds of shadowboxing, 5 on the bag, stretch.
Thursday A two mile run, try to beat your time, stretch.
Friday Normal warm up, 3 rounds of shadowboxing, 7 on the bag, stretch.

WEEK 2
Monday Normal warm up, 3 rounds shadowboxing,7 on the bag, stretch.
Tuesday A two mile run attempting to beat your time, stretch.
Wednesday Normal warm up, 3 rounds shadowboxing, 9 on the bag, stretch.
Thursday A two mile run attempting to beat your time, stretch.
Friday Normal warm up, 3 rounds shadowboxing,10 on the bag, stretch.

WEEK 1
Monday Normal warm up, 3 rounds shadowboxing,10 on the bag, stretch.
Tuesday A two mile run attempting to beat your time, stretch.
Wednesday Normal warm up, 5 rounds shadowboxing, 10 on the bag, stretch.
Thursday A relaxing session with lots of stretching and fast shadowboxing.
Friday Just rest and eat lots of Protein and Carbohydrates.
Saturday Just rest as this is when you build up energy for the bout.

Change rounds around if boredom sets in or you wish to train harder, try 3 minute rounds or rounds with focus pads.

Please check with your Instructor 1st if you are going to change your rota as it is just as bad to over train as it is to under train, the above is only a guideline and can be changed around to suit the participant.

SPARRING
Sparring should be stopped about 2 weeks before the bout as it is so easy to get minor injuries while sparring and the last thing a good fighter wants is to enter the ring weakened or already bruised.