I used to train 7 days a week (although Sunday was very laid back), around 4-6 hours a day from a private instructor who only took a few students in a remote place in Korea near Kwangju.
Currently, I train every day except for Sunday. I train at a club where I teach. I teach and train at the same time; I do everything I put my students to. It's not really a job though, I don't get paid. More of a volunteer thing.
I powerlift/Olympic lift 5 days a week. My split:
Mondays - Back and Biceps
Tuesday - Triceps
Wednesday - Delts/Traps
Thursday - Chest
Friday - Legs
Of course, it seems that powerlifting can make you all sore and everything and the cardio from MA training can hurt gains. But, it only hurts bodybuilding programs significantly. Powerlifting isn't about the pump like bodybuilding is about, and I rarely have enough lactic acid build-up from powerlifting.
A common individual full day which happens like three times a year where everything is free (nothing scheduled) and where I don't teach or anything, I train with my partners whom I've known for decades.
6:00 - Wake Up
6-7 - Jog
7-8 - Cool-down and stretching
11-11:30 - Jump roping
11:30 - Speed, agility, flexibility, footwork drills
11:30-12:30 - Bag Working (Moving target, heavy bag, speed bag, wooden dummy, etc.)
1-1:30 - Focusing on improving speed, reflexes, and awareness
1:30 - Focusing on power, timing, distance judging
1:30-2 - Defense/Counter-Offensive Drills
2-2:30 - Offensive Drills
5-6 - Technique training
6-9 - Freestyle sparring
9-10 - Lift
The full-day training schedule seems exhausting and negatively affects you but that is not really the case. It isn't all 100% output where your brain shuts down, but it's about smart training. There are rest periods in between and breaks where we can go get some food. A lot of times, we share ideas, techniques, and other interesting theories. For instance, during bag training, we might discuss different combos and work on them. Since my training partners come from different lineages in terms of their root art (boxing, freestyle wrestling, muay thai, wing chun), we always have something we can learn from each other. Even when I train with someone from similiar lineages as me, I always have something to learn and work on. Fighting is fighting. It isn't different. Everyone fights in their preferred fashion no matter what art they came from, and that's why we always have something to learn. Tyson fought differently than Sugar Ray Robinson, although both were boxers.
Like I said again, the training schedule I have doesn't have as much physical training where you will die of exhaustion as it looks like.
And I don't suggest this program to anyone. I personally like to lift at night because I just happen to lift the best at that time. My full thing is just trial-and-error, it works best for me.
