**Week 4** (July 25-31, 2004)
Wt: 259 lbs
Sun: MA (varied lines of attack off of stick, staff and empty hands, going into varied chokes, sweeps, and controlled takedowns/finishes.)
Mon: DAY OFF !!
(First true day off from doing nothing since I started. Just listening to my body and will start with strength tomorrow).
Tue: Strength (Chest, arms, abs, 45 min cardio)
Wed: MA/Cardio (abs, multiple dummy work on all strikes for accuracy, speed and changing rhythms with different lines of attack and joint articulation flow, high intensity 45 min cardio).
Thur: Strength (Legs, abs, 45 min cardio incorporating footwork with some resistance bands).
Fri: Shoulders, back, light arms, abs, shadowboxing/45 min cardio.
Sat: MA/Cardio (Covered alot today ... over 2 hours of intense drills/sparring to include application in empty hands, stick, knife and staff. Then hit the abs and 45 min cardio.)