Fighting. Training. Mindset.

How to Get Good At Fighting ONLY 2x Per Week and 1 Hour Each

Fighting, Training
July 02, 2023

"If you could train just two days per week Muay Thai how would you use each day (one hour)."

Received a question and wanted to expand on it. The question refers to Muay Thai but it can be applied to BJJ, MMA or boxing.

Can you train when limited on time and yet still get good at fighting?

You could if you structure your training right and are with the right people. This way you'll focus on essentials and not waste time.

I will give you 3 options on how you can maximize your time and get good on one hour each training session.

Video Breakdown

Option 1: If You Can Spar

If you want to be a fighter then you have to spar.

The first option is if you can spar.

Breakdown:

  • 25 min = drilling
  • 25 min = sparring
  • 10 min = fight cardio
  • Repeat on day 2

First 25 minutes is drilling. Drilling is where you work technique. This includes shadow boxing, bag work, speed bag, mitts, pads, grappling, submissions, takedowns, sprawls etc. Work technique. Drill slow, flow or fight fast.

Next 25 minutes is sparring. Sparring is where you go up against another opponent. It can be light sparring, flow sparring or all out sparring. It can be sparring boxing, kickboxing, grappling, wrestling or MMA rules.

Last 10 minutes is fight cardio. You are already working cardio when you drill and spar but you take these last 10 minutes and do anaerobic cardio. It should include HIIT training such as circuits and Tabatas. See this page for some Fight Cardio ideas you can implement. These last 10 minutes are your finisher.

Option 2: If You Can't Spar

Second options is if you can't spar and are training solo.

In this option I'll give you 2 variations. But essentially you'll be doing drilling, strength training and cardio.

Day 1:

  • 30 min = drilling
  • 30 min = strength training

Day 2:

  • 30 min = drilling
  • 30 min = fight cardio

Both Days:

  • 30 min = drilling
  • 15 min = strength training
  • 15 min = fight cardio

Drilling for this option includes shadow boxing, bag work, tennis ball drills, speed bag. Anything that can be done solo.

Strength training should include barbell, kettlebells, sandbag, bodyweight.

Cardio should include HIIT training such as circuits and Tabatas. Again, see this page under Routines section for some Fight Cardio ideas you can implement.

Option #3: Hybrid

Third option is a hybrid.

It includes sparring in one of the days. So it gives you the best of both options in one.

Day 1:

  • 30 min = drilling
  • 30 min = sparring

Day 2:

  • 30 min = drilling
  • 15 min = strength training
  • 15 min = fight cardio

Pick and choose whichever option works for you or modify to fit your training.


Fight Training From Home Programs/Courses

Fight Training From Home Programs/Courses

Whether you are a professional or a beginner, you'll be spending majority of your life training solo (from home or on the road). Working on technique, drilling, developing strength and cardio. I've been training all my life. Here are some of the best programs and courses to start or continue fight training from home.


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Program: Sprawl & Brawl Fight Cardio

Sprawl and Brawl: Solo Fight Cardio Training Program

Course: Fundamental Four

Fundamental Four: The Essential 4 Punches Every Fighter Needs to Master

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