ဒေါင်းလုဒ်

၁၂ ပတ် အစီအစဉ်

အစပြုသူများအတွက် လေ့ကျင့်ရေး

ဤအစီအစဉ်သည် အိမ်တွင် တစ်ဦးတည်း လေ့ကျင့်နိုင်ရန် ရည်ရွယ်သည်။

ပတ် 1

အဓိက: Orientation & baseline conditioning
  1. Mon — 30 min jog, 3×10 push-ups, 3×15 body squats, stance & footwork 20 min.
  2. Tue — Shadow-boxing 3×3 min, jab/cross drills 20 min, core circuit 15 min.
  3. Wed — Rest or 45 min walk.
  4. Thu — Jump rope 3×3 min, bag work (jab/cross only) 4×3 min, cool-down stretch.
  5. Fri — Mobility 20 min, teep and round-kick mechanics 25 min, core.
  6. Sat — 45 min jog at conversational pace.
  7. Sun — Full rest.

ပတ် 2

အဓိက: Stance integrity & basic strikes
  1. Mon — Shadow-box 3×3 min, add lead hook, bag work 4×3 min.
  2. Tue — Bodyweight strength 30 min, jump rope 4×2 min, footwork ladder.
  3. Wed — Rest or easy cycling.
  4. Thu — Pad work (if available) 3×3 min, heavy bag 4×3 min.
  5. Fri — Clinch stance intro (no partner: posture drill 15 min), kicks 20 min.
  6. Sat — 50 min jog, hill sprints 6×20 sec.
  7. Sun — Rest.

ပတ် 3

အဓိက: Introducing elbows and knees
  1. Mon — Shadow-box w/ elbows 3×3 min, bag 4×3 min, core.
  2. Tue — Strength (push-ups, squats, rows) 40 min.
  3. Wed — Rest.
  4. Thu — Knee drill series, bag 5×3 min, light neck conditioning.
  5. Fri — Pad work, elbow variations, cool-down yoga.
  6. Sat — 60 min run.
  7. Sun — Rest.

ပတ် 4

အဓိက: Defence & parrying
  1. Mon — Slip/parry drills (partner or mirror), shadow 3×3 min, bag 4×3 min.
  2. Tue — Strength 40 min, jump rope 4×3 min.
  3. Wed — Rest.
  4. Thu — Counter combinations on bag, teep defence drill.
  5. Fri — Kick defence, checking, cool-down.
  6. Sat — 6 km run.
  7. Sun — Rest.

ပတ် 5

အဓိက: Clinch fundamentals
  1. Mon — Shadow-box w/ clinch entries, bag 4×3 min.
  2. Tue — Strength 45 min, conditioning circuit.
  3. Wed — Rest.
  4. Thu — Clinch drills (solo posture; partner if available) 20 min, knees on bag.
  5. Fri — Pad work, elbow-from-clinch drills.
  6. Sat — 6 km run, plyometric box jumps 4×10.
  7. Sun — Rest.

ပတ် 6

အဓိက: Light technical sparring
  1. Mon — Warm-up, technical spar 3×2 min (punches only), bag 4×3 min.
  2. Tue — Strength 45 min.
  3. Wed — Rest.
  4. Thu — Kick-boxing spar 3×2 min (light, controlled), bag 4×3 min.
  5. Fri — Mobility + pad work, clinch flow drill.
  6. Sat — 7 km run, sprint ladder.
  7. Sun — Rest.

ပတ် 7

အဓိက: Power development
  1. Mon — Heavy bag power rounds 5×3 min, plyometrics.
  2. Tue — Strength (compound lifts or bodyweight progressions) 50 min.
  3. Wed — Rest.
  4. Thu — Pad work + combos, knee-on-bag 4×3 min.
  5. Fri — Sparring 4×2 min technical, cool-down.
  6. Sat — Hill sprints 8×30 sec, long cool-down.
  7. Sun — Rest.

ပတ် 8

အဓိက: Clinch sparring intro
  1. Mon — Clinch spar (partner, light) 4×2 min, bag work.
  2. Tue — Strength + mobility 45 min.
  3. Wed — Rest.
  4. Thu — Pad work, elbow flow, knee bag 5×3 min.
  5. Fri — Technical spar 5×2 min, stretch.
  6. Sat — 8 km run.
  7. Sun — Rest.

ပတ် 9

အဓိက: Hand conditioning (bareknuckle intro)
  1. Mon — Bareknuckle bag work 3×2 min (wraps only, no gloves), core.
  2. Tue — Strength 45 min, neck conditioning.
  3. Wed — Rest.
  4. Thu — Pad work, light spar 4×2 min, bag.
  5. Fri — Clinch spar 4×2 min, stretch.
  6. Sat — 8 km run, sprints.
  7. Sun — Rest + Epsom salt soak for hands.

ပတ် 10

အဓိက: Integrated sparring
  1. Mon — Full-rules technical spar 5×2 min (no headbutts yet), bag.
  2. Tue — Strength 45 min.
  3. Wed — Rest.
  4. Thu — Pad work, bag, bareknuckle bag 3×2 min.
  5. Fri — Clinch spar, stretching.
  6. Sat — 9 km run.
  7. Sun — Rest.

ပတ် 11

အဓိက: Headbutt integration (drill only)
  1. Mon — Headbutt pad drill (qualified partner or dedicated pad) 20 min, bag.
  2. Tue — Strength 50 min.
  3. Wed — Rest.
  4. Thu — Full-rules light spar (still no headbutt contact) 5×2 min.
  5. Fri — Pad work, cool-down.
  6. Sat — 9 km run.
  7. Sun — Rest.

ပတ် 12

အဓိက: Benchmark week
  1. Mon — Light warm-up, mobility only.
  2. Tue — Benchmark test: 3 rounds shadow, 3 rounds bag, clinch flow.
  3. Wed — Rest.
  4. Thu — Technical spar 5×2 min, pad work.
  5. Fri — Easy mobility + stretching.
  6. Sat — 10 km run at conversational pace.
  7. Sun — Full rest, journal progress.

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