ALLIANCE
Alliance St. Croix
Tournament
Execution System
Coach's Command Directive
View Week 1 Protocol
Week 1 Detailed Protocol
Week 01
Mastering the Foundation
Part One (0:00 - 0:30)
Technical Precision
Slow is smooth, smooth is fast. Zero power, 100% mechanics.
Part Two (0:30 - 1:30)
Combat Application
Sparring rounds injected with "Red Zone" fatigue work.
Footwork & Angles
Technical Block (30m)
Drill: Shadowbox Linear. On whistle, perform a 90° pivot on lead foot.
Cues: Weight on front ball. Swing rear leg like a door.
Drill: Step lead 45° out. Pull rear across to complete "V".
Cues: Pivot while throwing the Hook.
Drill: Back against wall. Rotate shoulders to slip.
Avoid: Peeling back off the wall.
Part 2: Combat (60m)
8 Rounds: "The Exit Strategy"
3m Work / 1m Rest • Boxing Only
Constraint: No straight line retreating. Use V-step or Pivot to reset.
Fatigue Protocol
15 Burpees
Chest to floor.
Wall Sit
Until 10s bell.
Power Transitions
Technical Block (30m)
Drill: Hands on hips. Pivot rear foot. Drive hip forward.
Drill: Jab (Head) -> Cross (Solar) -> Hook (Liver).
Avoid: Reaching down. Bend knees.
Part 2: Combat (60m)
6 Heavy Rounds: "The Body Snatcher"
4m Work / 1m Rest
Constraint: Every scoring combo must include one body shot.
Fatigue Protocol
20 Plyometric Push-ups
Explode off ground. Hold Plank if form breaks.
High Volume Cardio
Technical Block (30m)
Protocol: 2m Freestyle / 1m Speed Sprint.
Drill: Every burst must be exactly 5 punches. No single shots.
Part 2: Combat (60m)
12 Short Rounds: "The Redline"
2m Work / 45s Rest
Constraint: 30% Power Max. "Touches" only. Non-stop movement.
Fatigue Protocol
30 Air Squats
15m Mtn Climbers
The Engine Circuit
Technical Block (30m)
Cues: Step into jab. Turn thumb down. Snap the bag.
Drill: Reflex ball or Tennis ball. Minimal movement. Switch stance every 2m.
Part 2: Simulation (60m)
8 Rounds: Full TBA
3m Rounds • 1m Rest • No Bench
"Respect the rules. Respect the fatigue. Manage the energy."
Final Fatigue
10 Heavy Burpees + 30s Plank
Every single round. No quitting.
View Week 2 Training Protocol
Week 2 Detailed Protocol
Week 02
Mastering Kicking & Defense
Part One (0:00 - 0:40)
Warmups & Technical Drills
Foundational kicking mechanics and defensive checks.
Part Two (0:40 - 1:30)
Combat Sparring Block
Application with high-intensity fatigue work.
Defense & Teeps
Warmup & Drills (40m)
Hip circles, front-to-back leg swings, and shadowboxing transitions.
Drill: Scoop lead hand "low to high" against body teeps. Step off-line.
Drill: Lift shin 45° to the outside. Connect elbow to knee.
Avoid: Putting weight on the front foot during check.
Part 2: Sparring (50m)
"The Shield"
6 Rounds • 3m Work / 1m Rest • Low Kicks Only
Constraint: No retreat in straight lines. Every exchange must involve a check or parry.
Inter-Round Fatigue
15 Burpees
Chest to floor.
Wall Sit
Until 10s Bell.
Strength & Kicking Power
Strength Block (40m)
Goblet Squats & Kettlebell Swings. Build explosive lower body drive.
Drill: 10 Sets of 10 Rear Power Kicks. Full 90° pivot on lead foot.
Cue: Cut through the bag, not just to it.
Part 2: Combat (50m)
"Leg Destroyer"
6 Heavy Rounds • 4m Work / 1m Rest
Constraint: Every combo MUST end with a max power legal low kick.
Inter-Round Fatigue
20 Heavy Burpees
No stalling. Mind over matter.
Volume & Rhythm
Warmup & Drills (40m)
2m Freestyle skip / 1m High-knee sprints. Minimal ground contact time.
Drill: Kick -> Touch floor -> Immediate re-kick. 50 reps per side total.
Part 2: Combat (50m)
"Kicking Redline"
10 Rounds • 2m Work / 45s Rest
Constraint: Speed focus. 30 kicks per round minimum. No stalling.
Inter-Round Fatigue
20 Air Squats
15 Burpees
The Simulation
Warmup & Drills (40m)
Shadowboxing with ladder drills. Emphasize balance after the check.
5-punch combos finishing with 1 heavy low kick. Use teeps to control range.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • No Bench
"Control range. Destroy the legs. No quitting mindset."
Final Fatigue
10 Burpees + 30s Plank
Every round. Mind over body.
View Week 3 Training Protocol
Week 3 Detailed Protocol
Week 03
Evasive Mastery & Countering
Part One (0:00 - 0:40)
Evasion & Return Drills
Focus on rolling hooks, pull counters, and high-frequency parrying.
Part Two (0:40 - 1:30)
Combat Reactive Block
Situational sparring where defense creates every opening.
Rolling & Returns
Technical: 40m
Drill: Roll under lead/rear hooks. "Draw a U" with your chin.
Cues: Bend at knees, not waist. Eyes up. Transfer weight to the outside leg.
Drill: Shadowbox. Lead Hook -> Roll -> Rear Cross -> Lead Hook.
Avoid: Staring at the floor while rolling.
Part 2: Sparring (50m)
"The Ghost"
6 Rounds • 3m Work / 1m Rest • Boxing Focus
Constraint: You cannot throw first. You must roll a hook or slip a jab before firing your 3-shot combo.
Inter-Round Fatigue
15 Burpees
Full speed cycle.
Wall Sit
Until 10s Bell.
Core Strength & Pull Counters
Strength Block (40m)
Weighted Planks (3x60s) & Hollow Body Rocks (3x45s). Build the "Armor" for body shots.
Drill: On bag. Shift weight to rear foot (The Pull) -> Return Rear Cross (The 2) with max torque.
Cue: Snap the head back, then drive through the bag.
Part 2: Combat (50m)
"Countering the Counter"
6 Rounds • 4m Work / 1m Rest
Constraint: Throw a Jab to bait their counter, then Pull or Roll to return. Score only on the second return.
Inter-Round Fatigue
20 Heavy Burpees
No breaks. High-intensity finish.
Defensive Flow & Volume
Warmup & Drills (40m)
Continuous sequence: Parry -> Slip -> Roll -> Pivot. No punches for 15 minutes.
Drill: Partner throws 1 shot -> Return 5 shots. Partner throws 2 shots -> Return 10 shots.
Goal: Overwhelm the opponent immediately after their attack ends.
Part 2: Combat (50m)
"The Redline Returns"
10 Rounds • 2m Work / 45s Rest
Constraint: Speed returns only. If you get hit, you MUST return with double the shots received.
Inter-Round Fatigue
20 Air Squats
15 Burpees
The Simulation
Warmup & Bag (40m)
Coach calls "Left", "Right", "Roll", "Pull". Immediate response while maintaining stance.
Vary distance. Move like the bag is an opponent. Evade, then strike with intent.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Full Defense
"Defense is the highest form of offense. Don't just block; create."
Final Fatigue
10 Burpees + 30s Plank
Every round. No exceptions.
View Week 4 Training Protocol
Week 4 Detailed Protocol
Week 04
Clinch Mastery & Inside Control
Part One (0:00 - 0:40)
Entries & Positioning
Focus on swimming for inside control, bicep ties, and legal posture.
Part Two (0:40 - 1:30)
Combat Clinch Block
Situational sparring focusing on knees and breaking the clinch.
Entries & Swimming
Technical: 40m
Drill: Shadowbox 1-2-Cross -> Immediate dive for bicep ties.
Cues: Head off-line. Don't reach; step in deep. Keep chin tucked.
Drill: Continuous pummeling for underhooks/inside bicep control.
Avoid: Pulling the head down (Illegal for Week 4 focus).
Part 2: Sparring (50m)
"Inside Warfare"
6 Rounds • 3m Work / 1m Rest • Clinch Emphasis
Constraint: You cannot stay at long range. Every round must involve at least 3 successful clinch entries.
Inter-Round Fatigue
15 Burpees
Explosive upward phase.
Wall Sit
Until 10s Bell.
Grip Strength & Knee Power
Strength Block (40m)
Weighted Pull-ups (3x5) & Kettlebell Towel Holds (3x45s). Build crushing clinch hand-strength.
Drill: On heavy bag. Enter Clinch -> 5 Continuous Straight Knees -> Break. 10 sets.
Cue: Spear the bag with the point of the knee. Lean back for leverage.
Part 2: Combat (50m)
"The Knee Engine"
6 Rounds • 4m Work / 1m Rest
Constraint: Every entry MUST result in at least one scoreable knee to the body.
Inter-Round Fatigue
20 Heavy Burpees
No rest allowed between rounds.
Cardio Clinch Rhythm
Warmup & Drills (40m)
Shadowboxing. Every combo must end with a clinch entry and a pivot to break.
Drill: 30s Fast Punches / 30s Continuous knees. 3-minute rounds. Focus on oxygen management.
Part 2: Combat (50m)
"High-Volume Inside"
10 Rounds • 2m Work / 45s Rest
Constraint: No breaks in the clinch. You must either be active with knees or working to pivot your opponent.
Inter-Round Fatigue
20 Air Squats
15 Burpees
The Simulation
Warmup & Bag (40m)
Shadowboxing through agility ladder into a simulated clinch on a partner or bag.
Full intensity bag rounds. Focus on the transition between kicking range and clinch range.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Total Integration
"Win the space inside. Control the posture. Dominate with the knee."
Final Fatigue
10 Burpees + 30s Plank
Every round. The mind over the body.
View Week 5 Training Protocol
Week 5 Detailed Protocol
Week 05
Winning the Battle of the Lead Foot
Part One (0:00 - 0:40)
Angular Dominance
Focus on lead foot positioning, parrying the rear hand, and the power cross.
Part Two (0:40 - 1:30)
Combat Mirror Block
Situational sparring where orthodox and southpaw stances collide.
Foot Placement & The Cross
Technical: 40m
Drill: Shadowbox mirroring. Step your lead foot outside their lead foot on every entry.
Cues: Create the "Outside T". Align your rear shoulder with their center line.
Drill: Parry the opponent's jab -> Fire your rear cross straight down the center line.
Avoid: Throwing round crosses. Stay linear and fast.
Part 2: Sparring (50m)
"The Outside Battle"
6 Rounds • 3m Work / 1m Rest • Open Stance Only
Constraint: You score only if your lead foot is outside the opponent's at the time of the strike.
Open-Stance Fatigue
15 Shuffle-Sprawls
Shuffle 3 steps left, sprawl, shuffle 3 steps right, sprawl.
Isostatic Stance Hold
Deep fight stance, lead arm extended, until 10s Bell.
Rotational Power & Angle Kicks
Strength Block (40m)
Rotational Med Ball Slams (4x10) & Lateral Lunges (4x8). Build the power needed to pivot out of the open stance.
Drill: On heavy bag. Step lead foot 45° -> Fire Rear Roundhouse to the open liver area. 15 per side.
Cue: The kick follows the path created by your lead foot step.
Part 2: Combat (50m)
"Liver Hunting"
6 Rounds • 4m Work / 1m Rest
Constraint: Every exchange MUST end with a left mid-section strike (Liver hook or Left kick).
Rotational Fatigue
20 Rotational Burpees
Perform a burpee, jump and rotate 180° in the air. Repeat.
Lateral Cardio & Volume
Warmup & Drills (40m)
Two feet in, two feet out, moving laterally. Focus on staying on the balls of the feet.
Drill: Jab (Mirror) -> Cross (Linear) -> Pivot 90°. 3-minute rounds of non-stop movement.
Goal: Maintain the angle dominance for the entire round.
Part 2: Combat (50m)
"High Volume Angles"
10 Rounds • 2m Work / 45s Rest
Constraint: You cannot throw more than 2 punches from the same spot. Must pivot or angle after the second shot.
Cardio Fatigue
30 Lateral Box Jumps
15 Standard Burpees
The Simulation
Warmup & Bag (40m)
Shadowbox. On whistle, switch lead (Orthodox to Southpaw). Immediately find the new "outside foot" angle.
Treat the bag as an open-stance opponent. Use the lead hand to blind them, then fire the rear cross.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Stance vs Stance
"Win the battle of the foot. Control the center line. Dominate the angle."
Final Fatigue
10 Lateral Burpees + 30s Wall Sit
The mind dictates the finish. No yield.
View Week 6 Training Protocol
Week 6 Detailed Protocol
Week 06
Deception & Stance Mastery
Part One (0:00 - 0:40)
Dynamic Transitions
Focus on switch-cross mechanics, walking crosses, and rhythmic deception.
Part Two (0:40 - 1:30)
Combat Deception Block
Sparring where switching stances is the primary tactical entry.
Switching & Shifting
Technical: 40m
Drill: Switch feet rapidly while firing the new rear hand. Synchronize the landing with the strike.
Cues: Land flat-footed for power. Don't jump too high.
Drill: Fire Jab -> Step through with rear foot (changing lead) -> Fire new Rear Cross.
Avoid: Squaring up. Keep the "walking" motion linear.
Part 2: Sparring (50m)
"The Shifting Ghost"
6 Rounds • 3m Work / 1m Rest • All Tools
Constraint: You must switch lead at least twice per round during offensive bursts.
Switching Fatigue
15 Switch-Sprawls
Switch stance, sprawl, switch stance, sprawl.
Alternating Lunges
Explosive switch lunges until 10s Bell.
Weight Shifting & Shifting Power
Strength Block (40m)
Split Squats (4x10) & Lateral Box Step-ups (4x8). Focus on controlled weight transfer between legs.
Drill: On heavy bag. Fire 1-2 -> Shift weight into a Southpaw Cross -> Shift back to Orthodox Hook. 15 reps.
Cue: Flow between stances like water. No jagged movements.
Part 2: Combat (50m)
"The Endless Switch"
6 rounds • 4m Work / 1m Rest
Constraint: You cannot reset to your original stance after a combo. You must finish in the opposite stance and defend from there.
Shifting Fatigue
20 Plyometric Lunges
Explosive height on every stance switch jump.
Cardio Switching & Volume
Warmup & Drills (40m)
Continuous punching while walking forward/backward. Switch stance every 5 steps.
Drill: Fake the Rear Cross -> Switch lead -> Fire the new lead hook. Non-stop rhythm.
Goal: Confuse the opponent's defensive timing.
Part 2: Combat (50m)
"High Volume Deception"
10 Rounds • 2m Work / 45s Rest
Constraint: Every scoring entry MUST be preceded by a feint or a stance twitch.
Volume Fatigue
30 Box Shuffles
15 Burpees
The Simulation
Warmup & Bag (40m)
Shadowbox. Feint the switch kick -> fire the rear kick instead. Repeat with different combinations.
3-minute rounds. Focus on finding the target while switching leads. No static footwork.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Total Deception
"Flow between leads. Never give a static target. The switch is your shield."
Final Fatigue
10 Switch-Jumps + 30s Plank
Finish with the same speed you started. No yield.
View Week 7 Training Protocol
Week 7 Detailed Protocol
Week 07
Inside Control & Off-Balancing
Part One (0:00 - 0:40)
Structural Positioning
Focus on pummelling for underhooks, neck posture, and "steering" the opponent.
Part Two (0:40 - 1:30)
Total Clinch Block
Live situational sparring with high-volume knees and off-balancing.
Pummelling & Steering
Technical: 40m
Drill: Partner live-pummels for underhooks. Win the inside space by digging the shoulder deep.
Cues: Keep chin on their shoulder. Don't let your elbows flare.
Drill: Establish a bicep tie or neck control. Move your opponent in a circle using your forearm and weight.
Avoid: Trips or sweeps. This is purely upper-body off-balancing.
Part 2: Sparring (50m)
"The Anchor"
6 Rounds • 3m Work / 1m Rest • Clinch-First
Constraint: You cannot separate. If the clinch breaks, you have 3 seconds to re-engage or take 10 mid-round burpees.
Isometric Fatigue
15 Pummelling Burpees
Drop for burpee, jump up and immediately pummel partner for 3 seconds.
Neck Plank
Isometric neck hold (hands behind head resistance) until 10s Bell.
Pulling Power & Neck Integrity
Strength Block (40m)
Weighted Pull-ups (4x6) & Farmer's Walks (4x40m). Build the endurance to keep the clinch closed under pressure.
Drill: On heavy bag. Enter Clinch -> Snap the bag down with both hands -> Fire a skip knee. 20 reps.
Cue: Use your lats to snap the bag, not just your arms.
Part 2: Combat (50m)
"The Neck Trap"
6 rounds • 4m Work / 1m Rest
Constraint: No underhooks allowed. Score only using the plum (Thai Neck Clinch). Focus on maintaining posture while being pulled.
Pulling Fatigue
20 Heavy Pull-Burpees
Standard burpee, but grab a pull-up bar for one rep at the top of the jump.
Clinch Cardio & High Knee Volume
Warmup & Drills (40m)
Alternate skip knees without stopping. Focus on the hip thrust and "spearing" the imaginary target.
Drill: Partner locks the plum -> You must "swim" one arm inside to a bicep tie and pivot out. Non-stop reps.
Goal: Never stay trapped for more than 2 seconds.
Part 2: Combat (50m)
"Knee Marathon"
10 Rounds • 2m Work / 45s Rest
Constraint: You must fire at least 15 knees per round. Scoring punches only count if they set up a clinch entry.
High-Knee Fatigue
30s High Knees
Max frequency sprints.
15 Burpees
Steady pace finish.
The Simulation
Warmup & Bag (40m)
Move around the heavy bag. Touch bag -> Snap down -> Side knee -> Reset. Focus on smooth level changes.
Simulated clinch war on the bag. Use your head to create space for big knees. 100% effort.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Clinch Domination
"Control the inside. Break their posture. Own the space with your knees."
Final Fatigue
10 Isometric Pull Burpees + 30s Plank
No breaks. Build the champion's engine.
View Week 8 Training Protocol
Week 8 Detailed Protocol
Week 08
Inside Damage & Close Range Tools
Part One (0:00 - 0:40)
Elbow Mechanics
Focus on horizontal/vertical trajectory, distance management, and the 1-2-Elbow transition.
Part Two (0:40 - 1:30)
Combat CQC Block
Situational sparring where punches set up immediate close-range elbow strikes.
Horizontal & Vertical Tools
Technical: 40m
Drill: Shadowbox. Lead Hook -> Rotate into Horizontal Rear Elbow. Focus on keeping the opposite hand glued to the temple.
Cues: Swing the elbow like a blade. Pivot the rear foot for full hip commitment.
Drill: Split the opponent's guard. Lead Jab -> Vertical Rear Elbow (Upward).
Avoid: Flaring the elbow out. It must travel straight up the center line.
Part 2: Sparring (50m)
"The Pocket Battle"
6 Rounds • 3m Work / 1m Rest • Elbow Gear Required
Constraint: No long-range kicks. Stay within punching distance. Every entry must attempt an elbow touch.
Impact Fatigue
15 Shadow-Elbow Sprints
Rapid alternating horizontal elbows in shadowboxing stance.
Plank Walk-ups
Low plank to high plank transitions until 10s Bell.
Rotational Power & Point Impact
Strength Block (40m)
Med Ball Rotational Slams (4x12) & Standing Banded Chest Presses (4x10). Build the "Snap" in the torso.
Drill: On heavy bag. Clinch -> 1 Heavy Side Elbow -> Break -> 1-2-Rear Horizontal Elbow. 15 reps.
Cue: Strike with the tip of the elbow bone, not the forearm.
Part 2: Combat (50m)
"Slicing the Guard"
6 rounds • 4m Work / 1m Rest
Constraint: Scoring only counts if the elbow travels between or over the opponent's gloves. No body elbows allowed today.
Rotational Fatigue
20 Burpee-to-Elbows
Standard burpee, but throw a rear horizontal elbow at the top of the jump.
CQC Flow & High Volume
Warmup & Drills (40m)
Non-stop 1-2-Elbow combinations. Moving forward only. Focus on maintaining tight defensive posture during the elbow strike.
Drill: Partner throws 1-2 -> You use "Long Guard" or "Shield" -> Immediate Horizontal Elbow return.
Goal: Zero gap between their punch landing and your elbow firing.
Part 2: Combat (50m)
"Inside Overload"
10 Rounds • 2m Work / 45s Rest
Constraint: Speed focus. You must initiate at least one elbow exchange every 10 seconds. No clinching allowed.
High-Intensity Fatigue
30 Air Squats
Max tempo depth.
15 Burpees
Consistent pace.
The Simulation
Warmup & Bag (40m)
Shadowbox. Coach calls "Inside". Immediate entry into elbow range followed by a 45° pivot exit.
Simulated CQC war on the bag. Focus on the transition between hooks and elbows. 100% force.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Elbow Integration
"Respect the rules. Own the pocket. Destroy with the point."
Final Fatigue
10 Impact Burpees + 30s Wall Sit
Every round. No exceptions. Champion's mindset.
View Week 9 Training Protocol
Week 9 Detailed Protocol
Week 09
Reactive Power & Counter-Fighting
Part One (0:00 - 0:40)
Bait & Switch Mechanics
Focus on the "Pull Counter", catching teeps, and scoring immediately after a check.
Part Two (0:40 - 1:30)
Combat Reactive Block
Situational sparring where defense generates the only scoring opportunities.
Pull Counters & Kick Catches
Technical: 40m
Drill: Shadowbox. Shift weight 70% to rear foot on imaginary jab -> Return the Rear Cross (2) immediately.
Cues: Snap the head back, don't bend the spine. Use the rear leg as a spring.
Drill: Partner throws slow teep. Catch the heel -> Step 45° -> Simulate the sweep or heavy counter cross.
Avoid: Reaching for the kick. Catch it "in the pocket."
Part 2: Sparring (50m)
"The Retaliator"
6 Rounds • 3m Work / 1m Rest • All Tools
Constraint: You are forbidden from attacking first. You must wait for their strike, defend/evade, and score a 3-hit return.
Reactive Fatigue
15 Reactive Sprawls
On partner's whistle or floor slap, sprawl and recover to fight stance instantly.
Shadow-Counter Sprints
Max effort Pull-Cross-Hook repetitions until 10s Bell.
Explosive Reaction & Power Returns
Strength Block (40m)
Hang Cleans (5x5) & Plyometric Box Jumps (4x8). Focus on triple extension (ankles, knees, hips).
Drill: Push the bag away. When it swings back, time a maximum effort Rear Cross to stop it dead. 20 reps.
Cue: Hit through the center of the bag's mass.
Part 2: Combat (50m)
"The Heavy Return"
6 rounds • 4m Work / 1m Rest
Constraint: Every counter-strike must be 100% power. If you counter with a "touch," you take 5 burpees mid-round.
Power Fatigue
20 Slam-Burpees
Burpee, but jump and "slam" imaginary med ball with both hands at the top.
High Volume Counter Rhythm
Warmup & Drills (40m)
Throw a lazy Jab (The Bait) -> Immediate Slip/Pull -> 5-punch counter burst. Non-stop rhythm.
Drill: Partner throws 1 shot -> Return 10 speed shots. Repeat for 3-minute rounds. Focus on immediate retaliation.
Goal: To never allow the opponent to breathe after they miss.
Part 2: Combat (50m)
"Counter Blitz"
10 Rounds • 2m Work / 45s Rest
Constraint: Speed focus. You score only on 4+ punch combinations. Single counter shots don't count.
Tempo Fatigue
30 High-Knee Sprints
Max frequency.
15 Rapid Burpees
No jump, just ground-touch and stand.
The Simulation
Warmup & Bag (40m)
Coach points direction -> Immediate slide. Coach claps -> Immediate sprawl. Coach yells "Fire" -> Immediate shadowbox counter.
Vary range. Move like the bag is throwing. Counter every time the bag swings towards you. 100% effort.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Game Plan Focus
"Bait the mistake. Exploit the opening. Own the second half of every exchange."
Final Fatigue
10 Reactive Sprawl Burpees + 30s Wall Sit
Fight for every second. The champion reacts, then dominates.
View Week 10 Training Protocol
Week 10 Detailed Protocol
Week 10
Pressure & Ring Control
Part One (0:00 - 0:40)
Cutting the Cage
Focus on lateral trapping, closing the distance behind the long guard, and "smothering" mechanics.
Part Two (0:40 - 1:30)
Combat Pressure Block
Live sparring situational rounds where one fighter is the "Stalker" and the other is the "Runner."
Trapping & Lateral Cuts
Technical: 40m
Drill: Partner shuffles left/right. You must step laterally (45°) to intercept them, never chasing in a straight line.
Cues: Footwork first, punches second. Lead foot intercepts their escape route.
Drill: Constant "Touch" jabs while walking forward. Follow the jab with a deep step into clinch range or a heavy low kick.
Avoid: Over-extending. Keep your weight centered to deal with counters.
Part 2: Sparring (50m)
"The Stalker"
6 Rounds • 3m Work / 1m Rest • Ring Cutting
Constraint: The "Stalker" can only score when the "Runner's" back is within 3 feet of the ropes/wall.
Pressure Fatigue
15 Sled-Push Burpees
Burpee, stand up, and drive partner backward 10 feet with your chest.
Forward Lunges
Continuous forward walking lunges until 10s Bell.
Leg Drive & Unstoppable Power
Strength Block (40m)
Barbell Back Squats (5x5) & Weighted Step-ups (4x10). Build the leg drive needed to maintain forward momentum for 3 rounds.
Drill: Lean into the bag. Fire 5-punch combos from zero distance, then reset and drive the bag 5 feet back with a heavy cross. 15 reps.
Cue: Your power comes from the floor. Keep your heels down during the drive.
Part 2: Combat (50m)
"The Heavy Tank"
6 rounds • 4m Work / 1m Rest
Constraint: You must always be moving forward. If you take more than one step backward, stop and take 5 burpees immediately.
Drive Fatigue
20 Jumping Squat Burpees
Burpee, but perform 3 explosive squat jumps before dropping for the next rep.
High Volume Smothering
Warmup & Drills (40m)
Shadowboxing with zero "dead time." 1-2-1-2-3 non-stop. Close the imaginary distance with every single strike.
Drill: Partner uses high guard. You fire 30 seconds of non-stop "touch" punches and knees. No rest between rounds. Focus on respiratory control.
Goal: Break their spirit with volume, not just power.
Part 2: Combat (50m)
"The Pressure Valve"
10 Rounds • 2m Work / 45s Rest
Constraint: High volume speed only. You must touch the opponent's guard at least 40 times per round. No single shots.
Volume Fatigue
30s Shadow-Sprints
Max speed 1-2s in fight stance.
15 Burpees
Steady pace finish.
The Simulation
Warmup & Bag (40m)
Move around the heavy bag. Focus on side-stepping to keep the bag "trapped" against a wall or corner.
3-minute rounds. Every second must be spent pushing the bag. No neutral distance. 100% forward energy.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Total Pressure
"Don't give them an inch. Trap them, smother them, and break them against the edge."
Final Fatigue
10 Forward-Drive Burpees + 30s Wall Sit
Pressure is a choice. Do not stop pushing. No yield.
View Week 11 Training Protocol
Week 11 Detailed Protocol
Week 11
Tactical Automation & peaking
Part One (0:00 - 0:40)
A-Game Refinement
Focus on primary weapon execution, entry timing, and "money-shot" automation.
Part Two (0:40 - 1:30)
Strategy Sparring
Live rounds focused on game plan adherence and "Fight Week" intensity management.
Primary Setups & Money Shots
Technical: 40m
Drill: Shadowbox only your primary scoring combo. Execute it with perfect form and 100% speed resets.
Cues: Zero wasted movement. The setup must look identical to the strike.
Drill: Throw the money shot -> Immediate defensive reset (Roll/Check/Pivot). Automation of the exit.
Avoid: Admiring your work. Strike and vanish.
Part 2: Sparring (50m)
"The Playbook"
6 Rounds • 3m Work / 1m Rest • Specific Strategy
Constraint: You must score using your designated "Money Shot" at least twice per round. Focus on the setup, not the force.
Fight Rhythm Fatigue
15 Speed-Burpees
Rapid cycle, minimal air time.
Shadowbox Reset
Light rhythmic shadowboxing until 10s Bell.
Speed Priming & Peak Power
Strength Block (40m)
Box Jumps (3x3) & Speed Bench (3x3 @ 50%). Focus on maximum explosive intent. No grinding reps.
Drill: On heavy bag. Full speed "Money Shot" combination -> 5 second rest -> Repeat. 20 sets.
Cue: Visualize the opponent's guard opening as you strike.
Part 2: Combat (50m)
"The Perfect Round"
6 rounds • 4m Work / 1m Rest
Constraint: No "messy" exchanges. If a clinch or exchange becomes unorganized, break immediately and reset your A-Game.
Peaking Fatigue
10 Explosive Squat Jumps
Max height on every rep. Followed by deep breathing recovery.
Timing Flow & Speed Volume
Warmup & Drills (40m)
Slow-motion shadowboxing. Visualize the opponent's counter and your primary response. 100% mental immersion.
Drill: 15s Max Speed Shadowbox / 15s Rhythmic Footwork. Repeat for 3-minute rounds. Focus on explosive starts.
Part 2: Combat (50m)
"The Speed Redline"
10 Rounds • 2m Work / 45s Rest
Constraint: Speed focus only. 50 touches per round. If you stop moving, your opponent fires a 10-shot burst that you must defend.
Volume Fatigue
30s Fast Hands
Non-stop 1-2s.
15 Star Jumps
Explosive coordination.
The Simulation
Warmup & Bag (40m)
Full intensity shadowboxing of your fight plan. 3-minute rounds. Focus on transitions between ranges.
3-minute rounds. Every strike is a scoring strike. Zero "wasted" shots. 100% tactical intent.
Phase Two: Simulation (50m)
8 Full Rounds
TBA Rules • 3m Rounds • Game Plan Immersion
"This is the dress rehearsal. Trust your tools. Trust your timing. Own the ring."
Final Fatigue
10 "Victory" Burpees + 30s Plank
All preparation is complete. The fight is yours to win. No yield.
View Week 12 Training Protocol
Week 12 Detailed Protocol
Week 12
CNS Priming & Readiness
Part One (0:00 - 0:40)
Mobility & Mental Flow
Focus on high-speed visualization, joint lubrication, and effortless shadowboxing.
Part Two (0:40 - 1:30)
Technical Priming Block
Low-impact flow rounds focused on reflexes, timing, and maintaining weight-cut health.
Precision & Speed Bursts
Technical: 40m
Dynamic stretching, CARs (Controlled Articular Rotations), and hip opening. Focus on recovery.
Goal: To feel light and loose in the fight stance.
Shadowbox at 30% effort. Every 30s, execute one "Money Combo" at 100% speed resets.
Constraint: No power. Speed and snap only.
Part 2: Sparring (50m)
"Flow Simulation"
6 Rounds • 3m Work / 1m Rest • No Power
Constraint: Flow sparring. "Touch" mechanics only. The focus is purely on defensive reactions and counter-timing.
Taper Recovery
10 Star Jumps
Rhythmic and light.
Deep Breathing
4-count box breathing until the bell.
Neurological Peak & Visualisation
CNS Block (40m)
Single Vertical Jump (3x1) & Depth Drop to Stick (3x3). Maximum focus on the landing and "stiff" stabilization.
On heavy bag. Stand in front. Feint -> Feint -> 100% Speed 2-shot combo. Zero bag movement allowed.
Cue: Your fists should "pop" off the bag like it's hot metal.
Part 2: Combat (50m)
"Fight Vision"
6 rounds • 4m Work / 1m Rest
Constraint: Visualisation sparring. Close your eyes for 30s before each round and see yourself winning every exchange. Fight with zero tension.
Readiness Protocol
10 Shadowbox Sprints (5s)
Max frequency hands for 5 seconds only. Focus on the snap.
Reflex Flow & Rhythm
Warmup & Drills (40m)
Parry -> Slip -> Roll -> Pivot at 20% speed. Smooth as silk. No jarring movements.
Minimal head movement. Switch stances every 2 minutes. Focus on hand-eye coordination and loose shoulders.
Goal: Zero tension in the upper body.
Part 2: Combat (50m)
"The Redline Taper"
10 Rounds • 2m Work / 45s Rest
Constraint: Speed-only sparring. You are allowed zero hard impact. Focus on "Tagging" the opponent and moving your feet immediately.
Active Recovery
Leg Swings
Front to back / Side to side.
Shake Outs
Vibrate the limbs to release tension.
The Final Shakeout
Warmup & Flow (40m)
Shadowbox slowly through all ranges. Focus on the "feel" of every transition. No power.
Reflex ball or Tennis ball drills. Low intensity. High concentration.
Phase Two: Readiness (50m)
READY FOR BATTLE
REST • RECOVER • REFUEL
"The hard work is done. Your timing is sharp. Your engine is primed. Trust yourself."
Final Calm
5m Meditation + Foam Roll
Victory is in the preparation. You are prepared.
View Tournament Protocol
Protocol: Gold Medal Phase
Week 13
TBA Tournament Protocol
Final CNS Sharpening
Technical: 40m
Low-impact shadowboxing focusing on "Game Plan A." Zero power, 100% speed resets.
Reflex ball or partner "touch" drills. Stay light, bouncy, and neurologically fast.
Part 2: Fight Prep (50m)
"The Dress Rehearsal"
5 Rounds • Flow Sparring
Focus: Every movement should feel effortless. No grinding. No heavy impact. Preserve the shins and knuckles.
Peaking Protocol
10 Shadow Sprints
5-second maximum frequency bursts.
Mobility Flow
Hip and spine rotations until bell.
Travel & Weight Management
Travel Day Protocol
Circulation
Compression socks for travel. Walk for 5 minutes every hour to prevent leg swelling.
Weight Check
Final weight monitoring. Sip water only. Small, high-density meals to stay "on track."
Mental Prep
Review opponent footage. Rehearse fight outcomes in your mind during the journey.
The Gauntlet: Elimination Rounds
THURSDAY
Fight Day 1
- • AM: Light shakeout, sweat.
- • PM: Execute Round 1.
- • POST: Immediate refuel + Cold Plunge.
FRIDAY
Fight Day 2
- • Focus: Recovery is the priority.
- • Hydration: Electrolyte saturation.
- • Tactical: Adjust for the next opponent.
SATURDAY
Fight Day 3
- • Semis/Finals: Leave it all in the ring.
- • Mentality: "The body will follow the mind."
- • Rest: Sleep is your most potent weapon.
Championship Sunday
THE GRAND FINALE
CLAIM THE GOLD
Tournament Champion Status
"One final push. One final war. The training is inside you. The lungs are ready. The timing is sharp. Become the champion you set out to be 12 weeks ago."
REST
Calm the heart.
RECOVER
Heal for the final battle.
REFUEL
Feed the championship engine.
THE FINAL COMMAND
NO YIELD. NO DOUBT.
Alliance St. Croix Elite Performance