Daily competition training should be done in three 120 minute segments scheduled in the morning, afternoon and evening. This training, intended for elite level competitors, should be organized as follows.

1. Warm-up must be done for 20 to 30 minutes to loosen up the joints and improve flexibility.

2. Core training lasts 80 to 90 minutes and consists of professional skills and strategies, combination attacks, counterattacks, and supplementary strength and endurance exercises.

3. A cool down period is used to relax the muscles and recover the normal mental condition through stretching and meditation for 10 minutes.

The yearly training plan must specify a time line for achieving specific goals. The are 3 stages:

1. The 1st stage is the preparation period in which general physical conditioning and basic skills are developed. The division of the training between conditioning and skill training should be 50% for each.

2. The 2nd stage is the intensification period in which the focus of training shifts toward 30% physical conditioning and 70% advanced technical skill development such as the application of kicks, counterattacks, footwork/kicking combinations, speed kicking and agility training.

3. The 3rd stage is the perfection period in which the competitor completes the physical conditioning and strives for technical perfection. Training focuses on 60% conditioning and 40% technical training.