This is the training table that my coach and I have adjusted. The time is two hours a day.
(1) Running. Middle-speed running, final 100 meter high-speed sprint (4000m or 30min).
Rest 1 min. Drink 100 ml of water.
(2) Frogs jump. After crouching down, put your hands behind your back and jump forward hard. (100 times)
Rest 1 min. Drink 100 ml of water.
(3) waist training. Lie flat with your feet up (90 degrees). Put your feet together and swing to the left at 10. Hold for 5 seconds, then swing your feet to the right at 2 o'clock and hold for 5 seconds. Turn left at 2 o'clock, hold for 5 seconds, and then ... (5 seconds left and 5 seconds right) do it 30 times.
Rest 1 min.
(4) punch in. Do palm pressure with your fist. 30. Next group. Do five groups. The interval between each group is 10 second.
Rest 1 min.
(5) Kicking exercises. Only practice front kick, round kick (kick) and side kick. Practice your left and right feet. Minimum goal: 1 minute kick before 80; 1 minute 70 kick; 1 min 70 side kick. (Practice for 30 minutes in a row) Note: Try not to cross your legs over your waist, which will easily expose your weaknesses.
Take a break for 2 minutes. Drink 100 ml of water.
(6) running. Middle-speed running, and finally 100 meters high-speed sprint (4000 meters or 30 minutes). It's done.
This training table focuses on physical fitness, endurance, leg explosive force and leg attack speed. The training of strength, flexibility and reaction is a little insufficient.
Suggestion: Increase actual combat training. Find friends to practice (preferably learn different fighting techniques) to get used to facing different opponents.
Keep your distance from the enemy in actual combat. Legs are your best friends. Simple forward kick, side kick and round kick can instantly destroy your enemy. An ever-changing attack can be defeated by ever-changing tricks.
Wish: the game is successful.