TABLE 1.

Weekly training program scheme. HIIT, high‐intensity interval training.

Monday
1–2 pm	HIIT training focus arms
8–9:45 pm	Warm‐up (light HIIT)
	Fight training 30″ round 45″ rest
	Sparring
	HIIT core/push up 30″/15″
Tuesday
1–2 PM	HIIT training focuses on core and chest
5:30–6 pm	7 km running 4.4 min/km
Wednesday
1–2 pm	HIIT training focuses on lower body
4:30–5:30 pm	Fight training (pao and hitters) round 90″ 45″ rest
	10′ punching bag
Thursday
1–2 PM	HIIT training focus back
8–9:45 PM	Warm‐up
	Technical session
	HIIT 30″/15″ focus core
Friday
1–2 PM	HIIT training focus arms
8–9:45 PM	Warm‐up (light HIIT)
	Fighting simulation
	Sparring
	Tabata training
Saturday
11–12 am	HIIT total body
	5‐6 km running 4.25 min/km or rest
Sunday
	10 km running 4.45 min/km