Warrior warm-up
12 minSurya namaskar A adapted for striking: joints, ankles, shoulders.
Advanced16 weeks · 5–6 days a week
Kru · 16 weeks
A preparation cycle for experienced fighters. Peak loads alternate with deload weeks, and recovery volume never drops.
Week navigation
Week 1–4 · focus
Volume
Endurance base, 12 rounds, yoga 5×/week
Sessions this week: 6
Structure of the day
- Morning
Wai Kru
15 min of ritual as moving meditation
- Midday
Technique
Pads with the coach, 12 rounds, clinch work
- Evening
Conditioning
Barbell, plyometrics, neck — 3×/week
- Night
Recovery
Yin yoga 30 min, nadi shodhana, 8+ hours of sleep
Sequences used in this cycle
The complexes, explained
Hips for te
18 minSix hip-opening asanas — mandatory before any high-kick work.
Round breathing
9 minKapalabhati and nadi shodhana in a three-minutes-on, one-minute-off format.
Yin after the fight
30 minFour poses for 3–5 minutes: butterfly, dragon, sphinx, supine twist.