DAY 28 · WEEK 04 · SPECIALIZED PREPARATION

Rest and reset

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

Rest and mobility0 demonstrationsSource page 35
01

PICKUP → DROPOFF

Know what today is for before you start.

PICKUP

Bring forward one technique cue from Day 27.

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

DROPOFF

You have completed the recovery routine and made an honest readiness check for the next week.

Performance evidence
Complete the written recovery routine and confirm readiness for the next week.
Transfer
Use recovery signals to decide whether to resume, reduce, or stop the next session.
02

CANONICAL WEEK BRIEF

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

Week 4 source

This briefing is preserved from Competitive Workout Plan page 28.

Inspect week source

WEEK #4

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.

Inspect source
  1. 01

    SOURCE SECTION

    DAY 28

  2. 02

    RECOVERY

    REST

    DON’T

    FORGET

    THESE!

  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.

Complete the written recovery routine and confirm readiness for the next week.