Nadia Greva

British Wako Kickboxing Champion

REGULAR TRAINING WEEK

MONDAY

Focus: Kick Boxing (padwork; bags) and strength training (upper body weights) Skipping, bags, padwork followed by various upper body weight exercises (back, shoulders, chest e.g. bench press, shoulder overhead and raises etc.)

TUESDAY

Focus: Flexibility and technical kicking An hour of power-stretching followed by two hours Tae Kwondo training

WEDNESDAY

Focus: Cardio PM - boxing, lower body strength weight session (legs day) 5-7 km run outdoors / 1 km swimming (alternate weeks); bag work concentrating on boxing skills and lower body weights (legs – e.g. leg press variations)

THURSDAY

Focus: Competition kickboxing sparring e.g. two hours of competition kickboxing sparring

FRIDAY

Focus: Strength – plyometrics
Gym session: skipping, shadow boxing, plyometrics exercises (press ups; tricept dips; squats using own body weight not weights) – dance class for fun

SATURDAY

Focus: Technical kicking and agility / speed e.g. pad work focusing on kicking explosiveness and agility drills

SUNDAY

Focus: Cardiovascular fitness and rest e.g. roadwork for power: hill sprints / intervals or hills or roadwork for endurance 10-15 km run (on alternate weeks).

TRAINING TIP

'Train hard fight easy' – old saying but SO true.

IDEAL MEAL PLAN - 1 DAY

BREAKFAST

Low fat iron enriched cereal with semi-skimmed milk, carrot + ginger juice

SNACK

Nuts and fruit or Viper Extreme

LUNCH

Rice or jacket potato with tuna or chicken salad and two slices of brown bread

SNACK

Promax within 30 mins after a training session

EVENING MEAL

Grilled fish or chicken with rice and always a big green salad

SNACK

Fruit with yoghurt.

NADIA'S ADDITIONAL DIET NOTES

In order to train hard and stay fit I need to eat well to fuel my training and help my body to repair itself. This means getting plenty of protein and eating regularly. I stick to 4 or 5 small meals a day rather than 2 or 3 big ones as this will keep blood sugar levels more constant. I keep healthy snacks like Viper Extreme bars, dried fruit and nuts on hand so that if I feel desperate I am less likely to go mad and eat naughty food like sweets and cakes. I cut out all processed food, and try to stick with fruit, vegetables, nuts, pulses, whole grains and low fat meats or fish as much as I can. I also try not to be too strict all the time - I allow myself a day off each week to relax and eat a bit more, getting cravings out of the way to build up your metabolism, plus I always drink plenty of water!