Training

I train twice a day, 4 days per week. I train once a day 2 days per week and take one day completely off. My typical training week looks something like this:

Sunday:

Either a lift or a hard game of tennis (yes, tennis).

Monday:

Cardio (interval wind sprints) and light weights around 10 am and team practice at 3pm. Team practice means drilling stand-up technique then doing MMA sparring rounds or drilling ground technique then doing MMA sparring rounds usually varying between big gloves and little gloves depending on the focus for the day.

Tuesday:

A little heavier core lifts around 10am then team at 3 pm.

Wednesday:

Cardio at 10 am and team at 3 pm.

Thursday:

Plyometrics at 10 am or another cardio session then team at 3 pm.

Friday:

Sometimes I'll be in team at 3 pm but usually on Fridays I just do Muay Thai sparring in the evening at 7 pm.

Saturday:

Play some video games and break my diet. Usually will do some form of exercise but will not count it as a workout. Saturday is a day off from everything, especially my diet.

Every now and then I'll switch a wind sprint cardio session for another sport that requires similar explosive cardio and rest in intervals. That's why I like to cross train in tennis or racquetball. I don't generally do plyos more than once per week if not once per 2 weeks. Your ligaments and tendons need time to heal.