DAY 20 · WEEK 03 · SPECIALIZED PREPARATION

Endurance Workout #3

Complete conditioning and recovery using the prescribed rounds, repetitions, rest, and linked demonstrations from the canonical plan.

Conditioning and recovery0 demonstrationsSource page 26
01

PICKUP → DROPOFF

Know what today is for before you start.

PICKUP

Bring forward one technique cue from Day 19.

Today’s focus
Specialized preparation
Use the source
Watch each linked demonstration before attempting an unfamiliar drill.

DROPOFF

You have completed every prescribed block and can name one cue that improved your specialized preparation work.

Performance evidence
Finish the prescribed work, then identify one technique cue to carry into the next session.
Transfer
Apply today’s strongest cue during the final freestyle or independent round.
02

CANONICAL WEEK BRIEF

Use the week’s purpose and objectives to frame today’s work.

Week 3 source

This briefing is preserved from Competitive Workout Plan page 20.

Inspect week source

WEEK #3

MAIN FOCUS: SPECIALIZED PREPARATION PHASE (SKILL &

CONDITIONING OPTIMIZATION)

Purpose: This phase is dedicated to refining specific boxing skills,

strategies, and physical attributes essential for high-level

performance in the ring.

Key Objectives:

Skill Development: Focus on advanced techniques, ring IQ, and

strategic execution tailored to your fighting style.

Conditioning Optimization: Enhance fight-specific endurance,

strength, and explosiveness to maintain peak performance

throughout a bout.

Tactical Application: Implement fight scenarios, controlled

sparring, and opponent-specific preparation to sharpen

adaptability and decision-making.

This phase bridges the gap between general training and fight

readiness, ensuring you're physically and mentally prepared for

competition.

03

TODAY’S WORKOUT

Follow the source in order. Tap any demonstration when you reach its drill.

Trainer-owned content

The wording and sequence below come directly from Competitive Workout Plan. Spelling and phrasing are preserved so the PDF remains authoritative.

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  1. 01

    SOURCE SECTION

    ENDURANCE WORKOUT #3

    interval run (click and open

    a Google Doc)

    Stay ready, so you

    never have to get ready!

  2. 02

    SOURCE SECTION

    TIPS FOR BETTER LIFE

    Prioritize Self-Care: Regularly dedicate time to self-care

    activities like prayer, exercise, or hobbies to reduce stress and

    boost overall well-being.

    Cultivate Positive Relationships: Surround yourself with

    supportive and positive people who uplift and inspire you,

    enhancing your emotional and mental health.

    Set SMART Goals: Define specific, measurable, achievable,

    relevant, and time-bound goals to create a sense of purpose

    and direction in your life.

    Practice Gratitude Daily: Take a moment each day to reflect

    on and appreciate the positive aspects of your life, fostering a

    more optimistic outlook.

    Learn Continuously: Embrace lifelong learning by acquiring

    new skills and knowledge, empowering personal growth and

    opening up new opportunities.

  3. 03

    DAILY CHECKLIST

    DAILy to do:

    7-8 hours of sleep

    positive attitude

    14 hour fast (water only)

    cardio

    workout

    3 high protein meals

    1 gallon of water

    DAILy STRETCH:

    fordward fold

    trunk twist

    assisted lunge

    Child's pose

    SUPER IMPORTANT!

04

FINISH THE LOOP

Keep one useful cue, then mark the day complete.

Finish the prescribed work, then identify one technique cue to carry into the next session.