Day 2 Interval runs for 40–60
minutes
Day 3
Power training whole-body
program
Day 4 Muay Thai
Day 5
Power training whole-body
program and jogging at low
intensity for 20–30 minutes
Day 6
Muay Thai with emphasis
on sparring
Day 7 Rest
Week 4
Day 1 Muay Thai
Day 2
Interval runs with short
sprints for 40–60 minutes
Day 3 Muay Thai
Day 4
Power training whole-body
program