Scribd
Upload
6 views3 pages

? Weekend Beta Routine

The Weekend Beta Routine is designed for a 3AM wake-up and 7PM sleep schedule, focusing on physical training, academic sessions, and personal development. It includes a structured morning block with combat skill training, strength circuits, and evening resets for recovery. The objectives emphasize skill layering, strength overload, and monthly conditioning tests to track progress in physical capacity and academic engagement.

Uploaded by

gitesh.d.chakravarthi
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
6 views3 pages

? Weekend Beta Routine

The Weekend Beta Routine is designed for a 3AM wake-up and 7PM sleep schedule, focusing on physical training, academic sessions, and personal development. It includes a structured morning block with combat skill training, strength circuits, and evening resets for recovery. The objectives emphasize skill layering, strength overload, and monthly conditioning tests to track progress in physical capacity and academic engagement.

Uploaded by

gitesh.d.chakravarthi
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

🥋 WEEKEND BETA ROUTINE

(Saturday & Sunday, fully aligned with 3AM wake + 7PM sleep)

🌅 MORNING BLOCK (3:00 AM – 6:30 AM)


(Same as weekday Beta Routine, but with extended physical focus)

Time Focus

3:00 – 3:05 Wake-up → box breathing + hydration

3:05 – 3:25 Photographic Memory Training (flash pages)

3:25 – 4:10 Combat Skill Training (Main Focus)


• 15 min shadowboxing (combinations, footwork)
• 15 min grappling drills (solo hip escapes, sprawls, bridges)
• 15 min conditioning circuit (pushups, squats, burpees)

4:10 – 4:25 Mobility & Stretching (hips, shoulders, spine)

4:25 – 5:05 Core Academic Session 1 (rewrite error log + 20 practice


problems)

5:05 – 5:25 Chess or Mental Math

5:25 – 5:40 Meditation + Gateway Tapes

5:40 – 6:00 Strategic Reading (Art of War, etc.)

6:00 – 6:30 Bath + grooming + grip training (farmer carry or dead hang)

MID-MORNING / MIDDAY BLOCK


(Use 9 AM – 11 AM window on weekends, when school is off)

Strength & Endurance Circuit (Full-Body)


Repeat circuit 3 rounds with 60s rest between:
1. Pushups – 15–20 reps

2. Pullup Negatives / Rows – 6–8 reps

3. Air Squats – 25 reps

4. Plank – 45 sec hold

5. Mountain Climbers – 20 reps

Progression: Each weekend try to add +1 rep or +5 sec hold per exercise.

🥊 AFTERNOON / EVENING (Optional Extra)


● Combat Drills (20 min)

○ Focus on one skill: jab-cross mechanics, sprawl speed, clinch control.

○ Practice until smooth and fast under fatigue.

● Visualization Training (10 min)

○ Close eyes and imagine perfect fight sequences → improves reaction


speed.

🌌 EVENING RESET (6:10 – 7:00 PM)


● Dinner + family time.

● 5 min light stretching / foam roll → reduce soreness.

● Journal 1 win + 1 thing to improve for next week.

● Sleep by 7 PM for maximum recovery.

🎯 WEEKEND OBJECTIVES
1. Combat Skill Layering: Every weekend add 1 new move to your shadowboxing set.
2. Strength Overload: Log reps/weights each weekend — aim to beat last week by a
small margin.

3. Conditioning Test (Monthly):

○ Max pushups in 2 min

○ Max plank hold

○ Farmer carry time-to-fail


Track to see progress toward Ayanokoji-like physical capacity.

This weekend routine will:


✅ Build strength + grip for 60kg control goal
✅ Build fight IQ & endurance
✅ Keep academics alive (morning session not skipped)
✅ Fit into 3AM–7PM schedule without wrecking recovery

You might also like