Balance: train the weaker hand and the weaker foot using 10lbs wrist weight and ankle weight
Speed: train the stronger hand and the stronger foot using 5lbs wrist weight and ankle weight
Head: head and neck harness extensions with 25lbs head and neck harness while seated down
Body: situps using the high adjustable decline situp bench using the 10° decline height position
Power: 1000 psi weak fist jab/hook/overhand both stance on punch machine with 20 oz gloves
Jabs: train the double jabs technique/power and the single jab technique/power with the pads
Hook: train the hook angles and the uppercut angles with the 3 feet air filled 120lbs punch bag
Overhand: train the powerhand technique/speed/power using the punch bag and the wall bag
Uppercut: train the uppercut power using either fists using the same stance using the wall bag
Combinations: uppercut the pads using speed and power for six times and end with the hooks
Endurance: uppercut the wall bag for six times and end with the hooks continuously repeating
Hand: train simultaneously using two fight weight grippers while wearing weight lifting gloves
Upper Body: horizontal bench presses using horizontal multi press machine using fight weight
Lower Body: horizontal leg press using the flat horizontal leg press machine using fight weight
Elbowing: 1000 psi using the weaker back elbow and weaker front elbow using punch machine
Sidekick: 1000 psi using the weaker leg sidekick and weaker leg frontkick using punch machine
Knee Striking: train using the weaker knee striking using the punch bag and using the wall bag
Blocking: master blocking and master trapping on the freestanding wing chun kung fu dummy
Grappling: master the weaker arm guillotine with the closed guard using the grappling dummy
◆ If too heavy in weight or mass then sub fight weight with eighth fight weight ◆
◆ Heavyweight/Unlimited: 200lbs of 1+ reps ◆
🏀 Basketball 🏀
Dribbling: dribbling rotations on the spot with the weaker hand and while turning weaker wise
Shooting: shooting from central three pointer line with the weaker hands and the weaker feet
Layups: layups from close range with the weaker hand and the weaker foot and the weak side
Dunking: dunk with weak hand/foot while using 7.5+ feet basketball rims and land on two feet
Intercepting: intercepting passes with the automatic basketballs feeder with the weaker hand
⚽ Football ⚽
Dribbling: dribble the circle facing away with inside/outside weaker foot and reverse directions
Shooting: curl the ball with the inside/outside weaker foot from close range from the side lines
Freekick: curl freekick using the weaker foot in an empty goal whilst shooting from long range
Heading: heading using indoor footballs using basketball rims whilst standing from long range
Intercepting: receiving passes with automatic footballs feeder with inside/outside weaker foot