Endurance is the foundation, running at least 3 kilometers every day determines your time in the ring. The ability to resist is also the key to your success. It is inevitable to be beaten in martial arts, and it is very important to get up after being knocked down. Finally, the most important thing is the power of boxing. Speaking of this, it is easy to misunderstand that muscle determines strength, and the bigger the muscle, the more fierce the punch. In fact, this is a big misunderstanding and must be taken seriously. In fact, the speed of punching is the main influencing factor. The strength of this muscle does not matter much. Besides, it's meaningless to miss your opponent, no matter how powerful it is, so too big muscles are sometimes a burden. Therefore, muscles should develop towards speed, not strength.

Now look at the timetable: run 3 kilometers in the morning, rest for 30 minutes after breakfast, and jump rope while watching TV 1 hour, because it is not suitable for strenuous exercise after meals. Before taking a nap, pack sandbags 1 hour [wrists can be installed if possible]. Take a nap for two and a half hours. Don't rush to train. Now adjust your breathing, because the next training requires a high degree of physical and mental unity. You need an assistant to practice fighting. The main fighting parts are forehead, temples, ribs and abdomen. One hour is enough. The first week will be painful. You need gloves to fight, but you don't need gloves after you are proficient. The rest of the time is mainly boxing sandbag training, which is similar.

I'll arrange the specific time myself, but I need to remind you that if you twist or hurt yourself every day, stop for a while and don't rush for success. When you are free, practice skipping rope, boxing with weight, or running fast. Don't practice push-ups and jogging too much, because these are strength training types, which will burden the speed. Enough is enough. Prince Muay Thai's boxing power exceeds 600 Newton and his weight is only over 50 kilograms, which Arnold Shuhua does not have, so this is an example.