Kyokushin + Taekwondo Ironbody
Mastery
2-Hour Daily Printable Routine (Phase-Based – Handstand & Hard Push-up Progression)
How to Use
1. Time: Har din exactly 120 minutes follow karo (55 min Conditioning + 65 min Fighting).
2. Progression: Pehle 1 phase fully complete karo (sab checkboxes tick), phir agla phase
shuru.
3. Safety: Coach supervision mein sparring/impact drills. Proper warm-up, cool-down, aur
pain hone par ruk jao.
4. Format: Print size: A4 recommended. Weekly log har din fill karo.
Daily Time Split
● 55 minutes: Ironbody Conditioning (Stamina, Strength, Durability, Agility)
🛡️
● 65 minutes: Fighting Practice (Current Phase ke sections)
55 MIN IRONBODY CONDITIONING BLOCK (Har
Din Same)
0-8 min: Fight-Ready Warm-up
● [ ] 2 min Jog + High Knees
● [ ] 2 min Dynamic leg swings + arm circles
● [ ] 2 min Shadow punches & light kicks
● [ ] 2 min Neck rolls + wrist/ankle circles
8-45 min: Main Ironbody Circuit (4 Rounds)
(Each round ke baad 45-60 sec rest only)
Round 1: Upper Body Iron (Push-up Mastery Track)
● [ ] Knuckle Push-ups — 15-25 reps
● [ ] Diamond Push-ups — 12-20 reps
● [ ] Pike Push-ups / Archer Push-ups (Phase-wise variant)
● [ ] Superman Holds (Back) — 20-30 sec × 3
Round 2: Legs & Explosive Power
● [ ] Jump Squats — 15-20 reps
● [ ] Alternating Jump Lunges — 10 each leg
● [ ] Burpees — 10-15 reps
● [ ] Assisted Pistol Squat holds (Phase 3+)
Round 3: Core & Neck Iron
● [ ] Plank to Shoulder Taps — 45-60 sec
● [ ] V-Sit / Leg Raises — 15-25 reps
● [ ] Russian Twists — 25 each side
● [ ] Neck Bridges (front + back) — 20-30 sec each
Round 4: Shin & Durability
● [ ] Slow Shin Conditioning Kicks — 10 each leg
● [ ] Shin Taps — 30 sec
● [ ] Mountain Climbers — 45 sec
45-52 min: Stamina Beast Finisher
● [ ] 7 min Non-stop Shadow Fight Circuit (30 sec ALL-OUT → 30 sec active jog)
52-55 min: Cool-down & Mobility
● [ ] Deep breathing (kiai)
📈 PHASE-WISE PROGRESSION
● [ ] Full static stretch (hamstring, hips, shoulders, chest, back)
Phase Duration Push-up Variant Handstand Focus
Phase 1: Foundation Week 1-3 Pike Push-ups Wall Hold 20 sec
Phase 2: Strength Week 4-6 Archer Push-ups Wall Hold 30-45s +
Shoulder Taps
Phase 3: Skill Week 7-9 Archer + Pike mix Wall HSPU Negatives +
Pistol Prep
Phase 4: Mastery Week 10-12 Pseudo-planche / Freestanding
1-Arm Handstand + Full
🥋 65 MIN FIGHTING PRACTICE (Phase-wise) HSPU
● Phase 1: Stances & Footwork + Basic Movements + Intro Strikes
● Phase 2: Punching System + Kicking System + Blocking & Defense
● Phase 3: Combinations & Drills + Forms (Kata/Poomsae)
📝 DAILY PRACTICE LOG (Har Din Fill Karo)
● Phase 4+: Sparring + Advanced Fighting Skills + Mental Discipline
Day: ___________________ Phase: ___________________ Date: ___________________
Ironbody Conditioning (55 min)
● Rounds completed: 4/4 [ ]
● Handstand hold: ________ sec
● Push-up variant: ___________________ Reps: ________
● Knuckle/Shin feel (1-10): ________ Stamina feel (1-10): ________
Fighting Practice (65 min)
● Sections covered:
____________________________________________________________
● Checkboxes ticked today:
___________________________________________________
Notes / Progress / Coach Feedback:
____________________________________________________________________________
_____
____________________________________________________________________________
_____
Checklist & Targets
Equipment: [ ] Dobok [ ] Shin guards/Gloves/Mouthguard [ ] First-aid kit [ ] Log Sheet Weekly
Target: Phase complete hone par tick: [ ] P1 [ ] P2 [ ] P3 [ ] P4
Pro Tips:
● Progression sirf tab badhao jab reps comfortably ho rahe ho.
● Sunday light (2 rounds conditioning) ya rest.
● 3 hafte baad Phase complete bolke next update le lo.