TIGER MIXED MARTIAL ARTS
Recognized by Ministry of youth affairs sports government of India
International Olympic Committee, Delhi Olympic Association
4B/1, Metro Pillar No. 499 Tilak Nagar, New Delhi- 110058
www.mmatigers.com|mmatigersdelhi.com
Mob No. 8470979378/9999443678
___________________ Date: __/__/____
Signature of Authority
Step 1
Initial Assessment
• Physical Fitness Testing: Will Conduct baseline fitness tests for each age group (3-13, 13-18,
18-35,35 Above) to assess strength, endurance, flexibility, and cardiovascular health.
• Nutritional Habits: We will Review current food intake patterns from the mess menu and
dietary habits.
• Mental Well-being: Evaluate stress levels, social engagement, and sense of purpose (through
questionnaire).
The initial assessments will be done by two trainers:
Mr. Gopi Roy, a 2nd DAN black belt in Karate with 9 years of teaching experience in MMA,
kickboxing, gymnastics, self-defense, yoga, and running his academy in Tilak Nagar.
Martial Arts should be a way of life, not a job, hobby, sport, but a part of you and the way you live your life.
TIGER MIXED MARTIAL ARTS
Recognized by Ministry of youth affairs sports government of India
International Olympic Committee, Delhi Olympic Association
4B/1, Metro Pillar No. 499 Tilak Nagar, New Delhi- 110058
www.mmatigers.com|mmatigersdelhi.com
Mob No. 8470979378/9999443678
___________________ Date: __/__/____
Signature of Authority
Step 2
Designing the Workout Plan
Shift-Based Routine:
• Morning Shift: Post-duty workouts focusing on Mix Martial arts (self-defense, kick-
boxing, karate, weapons), strength, yoga and flexibility.
• Afternoon Shift: Pre-duty workouts with a mix of Mix Martial arts (self-defense, kick-
boxing, karate, weapons), yoga, cardiovascular and strength training.
• Night Shift: Low-intensity training focusing on Mixed Martial arts (self-defense, kick-
boxing, karate, weapons), mobility and stress relief post-duty.
**will send trainers from our team to train at different times.
Customized Programs:
• 25-35 Years: High-intensity interval training (HIIT) for cardiovascular endurance and
muscle building.
• 35-45 Years: Moderate-intensity resistance training combined with flexibility and core
work.
• 45-50 Years: Low-impact exercises focusing on mobility, joint health, and moderate
strength training.
** Sample Training Schedule:
Day 1: Cardio-Flexibility-MMA-Breathing, Karate, Taekwondo
Day 2: Flexibility-Boxing, Kick-Boxing, BJJ
Day 3: Cardio-Strength Training-Meditation, Weight Loss
Day 4: Repeat Day 1 Home Training/ Personal Training
Day 5: Repeat Day 2 Group Training
Day 6: Repeat Day 3 Kids And Beginners Program
Day 7: Rest/Team Building Activities
