well, ya need to be doing your road work. Run 2 to 3 miles every other day, then every other day do sprints or stairs.
For ab work:
75 sit-up
20 kickouts
10 figure 8
10 circles
10 side leg lifts
10 arm overs
10 side crunches
should be running 11 to 15 rounds on the bags (heavy bag, speed bag, double end bag) and coache mitts. could exchange the rounds with more rounds on the coaches mitts or sparring. But I usually allways have my guys do 3 minute rounds with 30 second breaks. If your not running that many rounds, start off with 8 rounds 2 minute long with 30 seconds break.
for sparring, it's allways good to have like 5 sparring partners, and every round, get a fresh sparring partner.
You should be running offensive drills as well as defense and counter strike drills for boxing and kickboxing.
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Author of "WarriorRage KickBoxing by Scott Bolinger"
www.WarriorRage.com
President of The WarriorRage KickBoxing Federation
www.wrkf.us
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