| Monday |
Muay Thai (1.5-2 hours) |
Strength & Conditioning (1 hour) |
Shadowboxing or light bag work (30 minutes) |
| Tuesday |
Brazilian Jiu-Jitsu (1.5 hours) |
Wrestling (1 hour) |
Recovery (Stretching or light yoga, 30 minutes) |
| Wednesday |
MMA Sparring (1.5-2 hours) |
Technique Drills (1 hour) |
Active Recovery (swimming or biking, 45 minutes) |
| Thursday |
Boxing (1.5 hours) |
HIIT (45 minutes) |
Shadowboxing or mitt work (30 minutes) |
| Friday |
Brazilian Jiu-Jitsu (1.5 hours) |
Wrestling (1 hour) |
Strength Training (1 hour) |
| Saturday |
MMA Sparring (1.5-2 hours) |
Bag Work or Technique Drills (1 hour) |
Rest or light recovery |
| Sunday |
Rest or light recovery |
Rest or light recovery |
Rest |
