📅 Day: Saturday
🎯 Focus: Cardiovascular endurance, aerobic capacity, sustained output
⏰ Duration: 60 minutes

🕒 10 Mins – Warm-Up (Top to Bottom)

Objective: Gently elevate heart rate, prep large muscle groups for long-duration activity

Routine:

• Neck rolls + shoulder shrugs – 1 min

• Arm swings + torso twists – 1 min

• Jog in place + jumping jacks – 2 mins

• Hip circles + deep squats – 2 mins

• Knee hugs + ankle rolls – 2 mins

• 100m slow jog × 2 laps – 2 mins

🧠 Coach Tip: Keep intensity light to moderate; focus on smooth movement and breath.

🧩 1st Part (20 Mins) – Fitness + Basic Endurance

Objective: Improve base stamina through steady effort circuits

Circuit (3 Rounds / 40 sec work, 20 sec rest):

1. Skipping

2. Push-ups

3. Air squats

4. Sit-ups

5. Mountain climbers

6. Jog around the facility

7. High knees

8. Burpees

💡 Variation: For beginners, reduce reps or increase rest between sets.

🥊 2nd Part (20 Mins) – Functional Stamina + Sport-Specific Drills

Objective: Build endurance in boxing/MMA context

Drills:

• Shadow Boxing (3 rounds × 2 min) – steady pace, movement emphasis

• Bag Work or Pad Work (3 rounds × 2 min) – combos at 60% intensity

• Partner Movement Drill (light sparring footwork) – 3 rounds × 1.5 min

• Crawl + Sprint Drill (10m crawl + 20m sprint × 3 reps)

• Heavy bag carry + jog (if available) – 2 rounds

• Medicine Ball Circuit (slam + toss + core rotation) – 2 sets

💡 Coach Tip: Encourage consistent breathing and control even under fatigue.

🧘‍♂️ 10 Mins – Cool Down

Routine:

• Walking + arms overhead deep breaths – 2 mins

• Static calf & hamstring stretches – 2 mins

• Quad and groin stretches – 2 mins

• Spine & lower back release – 2 mins

• Guided breathing – 2 mins (inhale 4 sec, exhale 6 sec)

✅ Coach Notes:

• Ask athletes to monitor perceived exertion (1–10 scale)

• Weekly stamina test: timed 600m or 800m run

• Record endurance progression bi-weekly