w/f- thai bag, heavy bag, double end bag, speed bag- 3 rounds each
rope jumping, wind sprints, 2 miles distance run.
t/r- wrestling, jujitsu, takedown defense- 3-5 sets each of 3 minutes
throw dummy, wallwalking, stance drills.
sat.- weights, sparring, round pad, thai pads.
weights: bench press 3setsx5reps, squats 2x20, deadlift 5 singles,
curl 1x10, frontal pullups to failure. do side delt raises
and leg extensions once every 4-6 weeks.
Do kettlebells (optional) after every second weight workout.
diet: b- egg beater omelette with veggies, v8 juice; l-- turkey sandwich with light mayo; d- steak and pasta, fruit and yogurt. protein shakes, raw nuts as snacks (as desired.)