​ザ・キャンプ集中トレーニングプログラム

THE CAMP

EXCLUSIVE TRAINING PROGRAM

トレーニングプログラム（中級）

(体力・スキルによってメニューは異なります。）

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＜午前＞

Road work

Jog 5km

800m Interval x 8 sets

(Rest 60sec, 800m within 180sec)

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Shadow boxing

​3min x 5 rounds

(Step work, Speed, Combo, Defense, Counter)

Heavy Bag Work

Middle kick x 500 each

Knee x 400 each

Teep x 400 each

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Pad Work

4min / 1min rest x 8 rounds

Drill 4min / 1min rest x 4 rounds

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Sparring

4min/ 1min rest x 6 rounds

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Giant Shield

1min / 20sec rest x 10 rounds

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Speed kick 

300 each

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Cool down & Stretching

THE CAMP

EXCLUSIVE TRAINING PROGRAM

トレーニングプログラム（中級）

(体力・スキルによってメニューは異なります。）

​

＜午後＞

Rope skipping

3min x 5 rounds

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Shadow boxing

​3min x 5 rounds

(Step work, Speed, Combo, Defense, Counter)

Heavy Bag Work

10min All out x 3 sets

(5min rest between sets)

Full speed 5sec / 20 sec rest

x 30sets

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Pad Work

4min / 1min rest x 8 rounds

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Sparring

4min/ 1min rest x 10 rounds

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Speed kick 

500 each

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Strengthen & Conditioning

Core

Ladder

​加圧トレーニング

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​Cool down & Stretching