A short, sharp block focused on hand and foot speed, combination fluency, and explosive power output. Built for people who already have a technical base and want a focused block to sharpen up before a camp, event, or just to break a plateau. High intensity, low fluff — every session has a clear purpose.
Preview week 1 — purchase to unlock the full program.
Day 1 — Technique & Combos
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
Day 2 — Power Rounds
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
Day 3 — Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
Day 4 — Defense & Footwork
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
| Knee Strike Drill | 3 rounds | 2 min | 45 sec |
| Footwork Ladder | 3 rounds | 90 sec | 30 sec |
| Burpee to Sprawl | 4 | 10 | 45 sec |
Day 5 — Technique & Combos
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Burpee to Sprawl | 4 | 10 | 45 sec |
| Shadow Boxing — Jab/Cross | 3 rounds | 3 min | 60 sec |
| Combination Drill (1-2-3) | 4 rounds | 2 min | 60 sec |
| Heavy Bag Power Rounds | 3 rounds | 3 min | 60 sec |
| Defensive Head Movement | 3 rounds | 2 min | 45 sec |
Noah Williams
23 Jun 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Camille Dubois
10 Mar 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
€32
One-time purchase · lifetime access
