Printable PDF of this training schedule - just send an e-mail to: info@kondimaster.de

training schedule 1

Improve your basic fitness

Season 1

Please set the Kondimaster to function Nr. 7 – 2/1/2. (2 min boxing / 1 min break / …)

To start the training set the on/ off switch at “ON”.

2 min prancing/ step on the spot (alternative – easy running)

1 min turn up your right knee (parry with left hand)

2 min prancing/ step on the spot (alternative – easy running)

1 min turn up your left knee (parry with right hand)

2 min prancing/ step on the spot (alternative – easy running)

1 min break – let get your students their skipping ropes

2 min jump rope

1 min abdomen – crunches

2 min shadow boxing

1 min prancing/ step on the spot (alternative – easy running)

2 min shadow boxing (on call oft he trianer: 1= left jab, 2= right punch, 3= left/ right combination

break on demand - on discretion of the coach

Set the on/ off switch at “OFF“.

Set the KondiMaster Pro (or Kondimaster MMA) to function 9 – Pyramide „Trainee“ . At the end of the the break let your students take position for partner training (1+1).

Season 2

This season begins with a partner training (function 9 „Pyramide Trainee“).

You should discuss the following practice with your students before starting.

Is the rotary switch of the Kondimaster at function 9 „Pyramide Trainee“ ? OK – then you can set the on/ off switch to „ON“ to start the season.

10/10 sec.: 1x left jab /1x right jab

20/20 sec.: Roundkick – right leg

30/30 sec.: left/ right continuous boxing

20/20 sec.: Roundkick – left leg

10/10 sec.: 1x left jab /1x right jab

End of practice function 9 „Pyramide Trainee“ - set the on/ off switch at “OFF“.

Repeat the practice according to your demands.

Season 3

Please set the Kondimaster to function Nr. 7 – 2/1/2. (2 min boxing / 1 min break / …)

To start the training set the on/ off switch at “ON”.

2 min kick shield training with partner

1 min break

2 min kick shield training with partner

1 min break

2 min abdomen beetle (exlanation see at the end of this schedule)

break on demand - on discretion of the coach

Set the on/ off switch at “OFF“.

Season 4

Please set the Kondimaster to function Nr. 7 – 2/1/2. (2 min boxing / 1 min break / …)

To start the training set the on/ off switch at “ON”. Put on your protective equipment.

2 min easy sparring – only fist fight

1 min break

2 min easy sparring – fist fight and kicks

1 min break

2 min middle hard sparring – fist fight and kicks

Set the on/ off switch at “OFF“.

Total time for training approximately 80 to 90 minutes.

Stretching exercises should be incorporate in its own discretion of the coach.

Printable PDF of this training schedule - just send an e-mail to: info@kondimaster.de

LEGEND:

Abdomen - Crunches

The exercise begins with the same attitude as in the sit-up: So lying on your back, legs bent, to avoid a hollow back and the hands to the head. Care must be taken that the head is not pulled up during the exercise so that all power comes from the abdominal muscles. The bend your legs straight up as possible so that the abdominal muscles are not the hip flexors. Now you pull your abdominals with the upper back slightly upwards, with the lower back remains straight but lie on the ground. Meanwhile, one should not hold your breath, but breathe in and out of the upward movement during the downward movement. After this position was held for a few seconds, you lower your upper back off again.

(abdomen) beetle:

The student lies on his back. The fingertips touch the back of the head. The knees are at a 90 degree angle tightened. Alternately to merge the right elbow and left knee and then the left elbow and right knee.