Kickboxing >> How to Prepare For a Amateur Match

Khun Kao - Alright, not knowing anything at all about you, your coach, the rules, etc. Here is a super-generic template you can use to prepare for prepare for an amateur match in just about any combat sport.

Minimum of 6 weeks fight-training program

Week One and Two:

Run for distance/time. You should be getting in 30 min's of roadwork a minimum of 5 days a week.

You should be in the gym a minimum of 5 days a week as well. Focus on the heavy bag and conditioning work. Some padwork and sparring.

Weeks Three and Four:

Assuming you are running 5 days a week like you're supposed to, you should now swap out every other day for runs that include hills and/or stairs, plus adding in running drills like boxing as you run, cherry pickers, running backwards, etc.

You should now have a 50/50 mix of heavy bag and working the pads/mitts in the gym. Again, you should be in the gym a minimum of 5 days a week. You should sparring a few rounds each day with full gear on.

Weeks Five and Six:

Now when you run, you should be running sprints. My recommendation is that you run 50 yard/meter dashes, then turn around and slow jog back to your original position, then turn and sprint again. You never stop for a break.... sprint, jog, sprint, jog, sprint, jog. You should be able to do a minimum of 15-20 of these.

In the gym, you should be working the pads/mitts almost exclusively. Just a little bit of heavy bag work and your sparring should now focus on speed and timing, not power.

You should give yourself the last 2 days before the fight for an active rest/recovery. No heavy bag, intense conditioning, or sparring. You should skip rope, go on short jogs, shadowbox, and review of strategy with your coach.