What a typical session looks like
We start with targeted warm-up — dynamic stretching, shadow rounds, footwork patterns. Then straight into the work: interval-based pad rounds where the pace is controlled but sustained. Three minutes on, one minute off, repeated until the form starts to fade.
Between pad rounds, we mix in bag work, bodyweight circuits, or core conditioning. The goal is to keep your heart rate elevated while maintaining clean technique. Sloppy reps under fatigue do not build fighters — controlled reps under pressure do.
The session finishes with a conditioning block: think burpee-to-knee combos, clinch entries from sprawls, or shuttle runs on the beach. Then a proper cool-down with stretching and recovery notes.
Sessions are scaled to your current fitness. If you are starting out, we build slowly. If you are in camp, we push harder. The program adapts.
Conditioning focus
We layer power endurance with smart recovery so you can hold output for full rounds without gassing.
The plan rotates pad rounds, bag circuits, and strength work to build a fight-ready engine.
Class format
- Warm-up + mobility prep
- Interval and tempo rounds
- Strength finishers
- Cooldown + recovery planning
Session detail
Expect intense rounds and structured intervals. We track pace and recovery so you understand where to push and where to conserve.
This block pairs well with fight prep or sparring weeks when you want to feel sharper under pressure.
Who it is for
- Fighters building a camp engine
- Intermediate students who want more intensity
- Anyone focused on conditioning gains
What to bring
- Hand wraps and gloves
- Water bottle + towel
- Notebook for recovery notes