Training Schedule

Day Morning Afternoon Evening
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