DAY 34 · WEEK 05 · PEAK PERFORMANCE

Active Recovery Workout #5

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

Conditioning and recovery1 demonstrationsSource page 42

CANONICAL SOURCE

Start with the coach’s demonstration.

YouTube
Video

ACTIVE RECOVERY WORKOUT #5

01

PICKUP → DROPOFF

Know what today is for before you start.

PICKUP

Bring forward one technique cue from Day 33.

Today’s focus
Peak performance
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 peak performance 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 5 source

This briefing is preserved from Competitive Workout Plan page 36.

Inspect week source

WEEK #5

MAIN FOCUS: PEAK PERFORMANCE PHASE (FIGHT READINESS)

Purpose: Achieve peak physical conditioning, sharpen fight skills,

and build the mental edge needed for fight night.

Key Objectives:

Maximize Conditioning: Fine-tune speed, power, and endurance

while tapering training to stay fresh.

Precision & Timing: Focus on sharp, efficient techniques and

fight-specific drills.

Fight Mentality: Develop confidence, composure, and tactical

awareness to execute under pressure.

This phase ensures you're physically primed, mentally locked in, and

ready to perform at your best in the ring.

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

    ACTIVE RECOVERY WORKOUT #5

    Lead video shown above

    Champions aren’t made in gyms. Champions

    are made from something they have deep

    inside them—a desire, a dream, a vision

  2. 02

    SOURCE SECTION

    BENEFITS OF BOXING

    Cardiovascular Health: Boxing enhances cardiovascular

    fitness through intense workouts, improving heart health

    and endurance.

    Full-Body Strength: This sport engages various muscle

    groups, leading to increased strength and muscle tone.

    Stress Relief: Boxing provides an outlet for stress and

    releases endorphins, promoting mental well-being.

    Self-Confidence: As boxing skills progress, so does self-

    assurance, boosting confidence inside and outside the ring.

    Self-Defense Skills: Boxing equips you with practical self-

    defense techniques, enhancing personal safety and

    confidence in challenging situations.

  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.