Shadow boxing
 
Steps:
(1) Throw attacks as hard as I can continuously until my attacks start to slow down.  Do NOT continue when my attacks start to slow down or I'll end up having 筋肉痛 and not be able to shawdow box for a while (1 day or more).  Don't work out according to a certain time limit (i.e. set a countdown stopwatch).  I can record how long I can workout, but don't keep going until time x.
(2) Shadow box at least once a day.
(3) I am not limited to just shadow boxing once a day, as long as I don't overdo it each time.  I am free to shadow box whenever I feel it, no matter how many times in a day it is.

Results: Increase in endurace
When I haven't been doing endurance training for a while, I'll be tired after the 1st few punches/kicks.  But if I continue to do it everyday, eventually I'll be able to last longer and longer.  This is the most effective and easiest way to increase endurance that I can think of.

Combos:
Every time I shadow box, do every one of these combos (unless I have 筋肉痛）.  Do NOT attack the same spot consecutively cuz that is too easy for the opponent to block.  I usually do the 左右パンチ to the あご and chest.

１．左右パンチ、前蹴り
２．左右パンチ、まわし蹴り
３．左右パンチ、アッパー（あご）
４．左右パンチ、アッパー（お腹）
５．左右パンチ、フック（あご）
６．左右パンチ、フック（kidney、あばら）

Goals:
1. Practice every single move I know from both sides.
2. Don't stop until my body is so heavy it is very torturous to throw even one single attack.
3. Get my stomach tough enough that I never feel like throwing up, no matter how long the fight is.
4. Be able to do 10 3-min rounds (K-1: Siril Abidi). The break between each round should only be 30 seconds (K-1).
5. Be able to do 15 min rounds for 2 hrs (Pride: Rocye VS 桜庭）.

In order to do the above round based shadow boxing, pretend there is an opponent in front of me and don't just attack consecutively.  Throw a fake or something before attacking, circle, etc.  Practice backing up, swaying, minimizing low kicks, blocking and countering.  A good offensive model to simulate Ernesto Hoost VS Sapp & any Mirko fight.
 
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