3x Shadowboxing sessions (15–20 mins)

2x Strength workouts (bodyweight/weights)

2x Footwork drills (ladder, cones, etc.)

3x Heavy bag or pad work (if available)

1x Mobility & recovery stretch session

2x Fight tape or technique study

2x Cardio sessions (HIIT, skipping, run)

1x Mental training/visualization

Track nutrition for at least 3 days

7+ hours of sleep each night (all week)