Daily training contains at least one complete session, consisting of the following:
Self-defense: boxing and wrestling;
Swimming (whenever possible)
The daily program is performed in one or several “takes” inside of the same day.
Each take is generally composed of lessons as just listed: fundamentals or basic educational exercises, functional/utilitarian and complete lessons.
The order of performance is preferably in the same order as described in Chapter IV, book 1 [INSERT CHART] or as describe under GENERAL PROGRAMMING
If, for whatever reason (lack of space, equipment, etc.) a different order is followed, it must be logical, meaning go according to the principles of increase, then gradual decrease of energy expenditure, with max effort reserved for the end of the session/take.
Example of daily programming broken up into two takes:
– 1st take: Lesson revolving round basic educational exercises/fundamentals.
– 2nd take: Functional/utilitarian lesson.
Total duration of session: 1 hour.
1st take duration: 25 minutes.
2nd take duration: 30 minutes.
5 minutes rest between takes.
Both takes contain races/running. Preferably perform a distance or endurance run in the first take, a sprint in the second.