Why Routine ?

It is key to follow a process, and the reason for this is to minimize injury and maximise benefits by having a repeatable way of warming muscles, allowing synovial fluid to lubricate the joints, and then cooling down.

Warm Up
I always start with a warm consisting of dynamic stretches and some calisthenics. To prevent boredom, I always mix it up, which also helps to manage muscle loading, aka spreading the love.

An example would be high knees, ball slam, push-ups, mountain climbers, Russian twists, burpees and the like. Also skipping, which is the bread and butter of the sport. I also throw in just a few static stretches for key muscle groups in order to prevent injuries. These would include head and neck, shoulders, ham string and quads.

Main Session
Normally based on client requirement or else my assessment of what needs working on, or a combination of both.

This would either be some kind of a drill to focus on footwork, defence (block, slip, step), or offence punches and forward movement.
Sparring a few rounds is also an option, once you are at this level and are keen for a spar.

Cool Down
For cool done I do 10 to 15 minutes of flow yoga. Thats right, you heard me, yoga. I used to look down on yoga, until l read “Can’t hurt me” by David Goggins, ex Navy Seal and endurance athlete. This man stretches for hours on end. Anyhow, back to the cool down.

I really do believe that this works, based on my personal experience, since I used to keep my injuries for ages, and they were coming in thick and fast. Since the incorporation of the yoga, I have hardly any injuries.
Sparring with youngsters takes its toll, especially the kickboxing, so yeah, yoga is the bomb.

Feedback
Quick summary of what went well, what didn’t go so well, and some homework to do for next time.

I shoot video almost every session. This not only gives you bragging rights, but helps me to assess you better before the next session, and also for you to assess yourself. Visualisation is key to improvement.