MANUAL

THE OBJECTIVE

The goal is simple to state and difficult to master: damage your opponent while protecting yourself. Nothing in striking is guaranteed. Size matters. Styles make matches. One shot can end everything. It is, at its core, an infinite decision problem, which strike, which tactic, which variation, which movement, executed not by thought, but by instinct and physical capability forged through thousands of hours of honest practice.

TECHNIQUES

  1. Punches: Jab, cross, hook, uppercut, backfist
  2. Elbows: 3:9, 9:3, 12:6, 6:12
  3. Knees: Straight, side
  4. Kicks: Teep, roundhouse, inside crescent kick, sidekick, back kick, axe kick

TACTICS

  1. Distance
  2. Angles
  3. Feints
  4. Combos
  5. Blitz
  6. Set-ups
  7. Timing
  8. Levels: Head, body, legs
  9. Position: Straight, Side, Up-the-middle, Over

Variations

  1. Stance: Orthodox, southpaw
  2. Stance length: Long, neutral, narrow
  3. Stance hip rotation: Straight, neutral, narrow
  4. Stance weight distribution: front-weighted, neutral, back-weighted
  5. Movement: Step in, step out, shuffle, pivot, angle
  6. Airborne: Jumping / Flying
  7. Spinning: Backfist, elbows, kicks
  8. Modes: Offense, Defense

Defense

  1. Guard: High guard, cross guard, long guard, low guard 
  2. Head movement : Slip inside, slip outside, pull back, lean back, duck, bob and weave, shoulder roll
  3. Blocks and parries: High block, low block, shell / cover, parry, cross parry, trap / grab, catch, checks, jam in.
  4. Defensive tactics: Distance, cutting angles, intercepting, jamming, countering, feinting, shell and wait
  5. Counters: Counter off the slip, counter off the pull, counter off the check, counter off the catch, counter off the parry

ATTRIBUTES

Technique without physical capacity is theory. These are the engine beneath every decision.

Power: Strikes that damage, not merely land.
Speed & agility: Moving faster than your opponent can read or react.
Stamina & Endurance: Sustaining every attribute, at full output, for the full duration.
Strength & Durability: To absorb damage and remain functional.
Mobility & Balance: To strike, evade, and reset without collapsing your structure.
Mental Toughness: To keep functioning when every signal in your body says stop.
Fight IQ: Knowing what to do, when, and how, under full pressure, in real time.

TRAINING

WARM UP

Ankle circles, Crossack squats, Leg swings (front-to-back / side-to-side), Hip circles, Torso rotations, Wrist circles, Elbow circles, Arm circles, Neck rotations 

Jogging, High knees, Side shuffles, Walking knees, Walking front kicks, Walking sidekicks, Front rolls, Backward rolls, Handstand walks, Cartwheels, Chimps, Saber tooth tigers, Bear crawls, Frog jumps, Skips, Sprints

PRACTICE

Shadowboxing: 3 × 3 min, 1 min rest
Alternate between controlled, technical movement for X seconds and explosive speed bursts for X seconds.

Heavy Bag: 3 × 3 min, 1 min rest
Throw a full-power combination, reset, and recover for X seconds before repeating.

Pad Work: 3 × 3 min, 1 min rest
Work through unpredictable strikes, combinations, counters, and defensive reactions.

Reflex Bag: 3 × 3 min, 1 min rest
Throw varied sequences of jabs, crosses, hooks, and uppercuts while maintaining rhythm and head movement.

Partner Drills: 3 × 3 min, 1 min rest

  • Scenario drills: One partner initiates a specific strike, combination, or situation; the other defends and counters. Switch roles and repeat.
  • Intensity drills: Punch-for-punch or kick-for-kick exchanges at a controlled, agreed-upon intensity.
  • Restriction drills: One partner attacks while the other only defends, then switch. Or limit each partner to punches only, kicks only, specific strikes, or one side.
  • Combo-for-combo drills: One partner throws a combination; the other responds with an appropriate return combination.

Sparring: 3 × 3 min, 1 min rest
Rotate through partners with different styles, sizes, ranges, tempos, and experience levels.


Cool down
- 40 sit ups
- 30 puch ups
- 20 squats
- 10 pull ups

Static stretching
Standing calf stretch, Standing quad stretch, Lunge stretch, Pigeon stretch, Butterfly stretch, 90/90 Hip stretch, Seated toe touches, Wrist flexor stretch

WEIGHTLIFTING

Snatches, Clean & jerks, Power cleans, Snatch deadlifts, Back squats, Front squats, Overhead press

Dumbbell calf raises, Dumbbell bulgarian split squats, Nordic hamstring curls, Dumbbell RDL's, Pallof press, Dumbbell wrist curls, Dumbbell bicep curls, Dumbbell overhead extensions, Dumbbell shoulder external rotations, Dumbbell chin-to-chest neck work

NUTRITION

Breakfast
Mixed berries, Oats, Banana, Almonds, Pea protein, Cocoa, Greek yogurt, Almond milk

Snack
Manuka honey, Orange

Dinner
Salmon, Rice, garlic, Brocoli, Spinach, Carrot, Tomato, Cucumber, Avocado, Egg, Lemon, Hummus, Kimchi, Extra virgin olive oil + Sea salt, Pepper, Cumin, Paprika, Garlic powder, Onion powder

Supplements
Vitamin K2 + D3, Omega 3, L-Theanine , Magnesium glycinate , Melatonin, Creatine, Collagen peptides

Liquid
Water

RECOVERY

Physical recovery
8hrs sleep, cold plunge, sauna, massage, deload

Self-care
Haircut, shampoo, face & body wash, moisturize, UV protection, flossing, brushing, deodorant, nail clipping, manscaping

Mental recovery
Physical clean up, digital clean up, nature walks, music, reading, journaling, social time, minimal screen time