A structured 12-week fight camp for fighters with at least 6 months of consistent training. Progressive overload in technique, sparring, and conditioning to prepare for an amateur or interclub bout.
This camp assumes you already have a solid foundation in all eight weapons, basic defense, and some sparring experience. You will train five to six days per week, with one full rest day. The camp is divided into three four-week phases: Base Building (weeks 1-4), Intensification (weeks 5-8), and Sharpening (weeks 9-12). Each session lasts 90 to 120 minutes. Mornings are dedicated to running and conditioning; afternoons or evenings are for technical training, pad work, sparring, and clinch. Every session begins with 10 to 15 minutes of skipping rope and shadow boxing.
The goal of this phase is to build an aerobic base and sharpen technical fundamentals. Run four mornings per week: two long slow distance runs of 30 to 45 minutes at a conversational pace, and two interval sessions of 400-metre repeats (8 to 10 reps) with 90 seconds rest. Technical sessions focus on high-volume pad work: five rounds of three minutes per session, working on long combinations (five to eight strikes) and flow between weapons. Heavy bag sessions of five rounds should emphasise staying in stance, throwing with proper form, and maintaining output for the full three minutes. Sparring is limited to two sessions per week, both technical (50 percent power). Clinch work begins with pummelling drills and single-knee entries. Conditioning finishers include bodyweight circuits: 10 burpees, 20 push-ups, 30 squats, 20 sit-ups, repeated three times with 60 seconds rest between rounds.
Volume remains similar, but intensity increases. Running shifts to three interval sessions and one long run per week. Intervals progress to 200-metre sprints with 60 seconds rest for 10 to 12 reps. Technical sessions now include offensive-defensive drills: throw a combination, receive a counter, and respond. Pad rounds increase to six per session, with the holder applying pressure and moving unpredictably. Sparring increases to three sessions per week: one technical, one medium (70 percent), and one hard session toward the end of the week. Hard sparring should be supervised and controlled. Clinch work becomes a dedicated 20-minute block each session, focusing on sweeps, off-balancing, and knee volleys. This phase is where fight fitness is truly built. Expect to feel fatigued by week six; manage this with quality sleep, proper nutrition, and occasional Epsom salt baths.
This phase prioritises speed, timing, and fight-specific simulation. Volume decreases slightly as intensity peaks. Running shifts entirely to sprint work and fight-paced intervals: five rounds of three-minute runs at high effort with one-minute walking rest. Technical sessions focus on your specific game plan. Identify two or three combinations you land consistently in sparring and drill those relentlessly on pads and the heavy bag. Sparring remains at three sessions per week but the final hard spar should occur no later than 10 days before the fight. The last week before the fight is a taper: reduce training volume by 50 percent, keep sessions short and sharp, and focus on shadow boxing, light pad work, and mental preparation. Stretch and foam-roll daily. Visualise the fight scenario each night before sleep.
Monday: Morning run (intervals), Evening technical session with pads and heavy bag. Tuesday: Morning run (long slow distance or recovery), Evening sparring and clinch. Wednesday: Active recovery, light shadow boxing and stretching. Thursday: Morning run (intervals), Evening pad work and heavy bag. Friday: Morning run (sprints), Evening sparring and clinch. Saturday: Long technical session with pads, bag, clinch, and conditioning finisher. Sunday: Full rest. Adjust as needed based on energy levels and any minor injuries. Never spar hard if you are exhausted; switch to technical work instead. Keep a training journal and log rounds, combinations practised, and how sparring sessions went.
During camp, eat to fuel performance. Aim for 1.6 to 2.0 grams of protein per kilogram of bodyweight daily, spread across four meals. Carbohydrate intake should be moderate to high, focusing on rice, oats, sweet potato, and fruit. Fats should come from whole sources like eggs, avocado, and nuts. Stay hydrated with at least three litres of water daily, more on heavy training days. Post-training, consume a meal or shake within 60 minutes containing protein and carbohydrates. Sleep at least seven to eight hours per night. Use foam rolling and dynamic stretching before training and static stretching after. Ice any sore shins or joints within the first 24 hours of acute pain. If you experience persistent pain in a joint, reduce impact work and consult a sports physiotherapist.