The 12-Month Fitness & Endurance Mastery Plan

This isn’t a gym routine.

This isn’t a warm-up.

This is a twelve-month, grit-based, no-excuses endurance and fitness system engineered to forge real martial artists — not part-time hobbyists.

Whether you’re preparing for your 1st Dan, pushing toward higher ranks, or simply refusing to be weak — this plan will build the strength, stamina, and mental fire needed to perform when you’re tired, pushed, and under pressure.

You’ll train your body — but more importantly, you’ll train your willpower.

It’s built on:

• Real-world martial arts conditioning

• Progressive strength-endurance overload

• Minimal rest between sets (60 seconds max)

• Peak performance with limited training days

You don’t need a gym. You don’t need equipment.

You need consistency, focus, and the will to overcome fatigue.

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This Is Not Optional

If you are working toward your 1st Dan Black Belt or beyond at Voracious Karate:

• You must be able to perform when exhausted

• You must have total-body conditioning and mental control

• If you skip this, it will show — in kihon, kata, padwork, and sparring

You don’t train this when you feel like it.

You schedule it. You endure it. You finish it.

Final Test Requirements

All completed in one session with no rest longer than 60 seconds between:

• 50 Push-ups

• 150 Sit-ups

• 100 Squats

• 30 Burpees

• 4-Minute Plank

• 500 Star Jumps

• 5-Minute Wall Sit

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How Many Days Per Week?

You must train at least 3–4 days per week. This is not general fitness — this is conditioning for performance under pressure.

• 3 sessions = minimum required to build and progress

• 4 sessions = ideal for mastering the full test

• Weekend simulation = optional but encouraged in final 3 months

Who This Plan Is For

• You burn out during sparring or kata

• Your technique drops when tired

• You skip conditioning and hope skill will cover it

• You dread burpees, planks, and wall sits

• You want to move, strike, and endure like a black belt — not just pass a test

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Phase-by-Phase Breakdown

(3–4 days per week, 60s max rest between exercises)

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Phase 1: Foundation & Discipline (Weeks 1–12)

Goal: Build baseline strength, conditioning habits, and mental consistency.

Routine A (Day 1)

• Push-ups – 3 × 12

• Sit-ups – 3 × 25

• Squats – 3 × 25

• Wall Sit – 2 × 1:30

• Plank – 2 × 45 sec

Routine B (Day 2)

• 3 Rounds:

 – 10 burpees

 – 75 star jumps

 – 30 sit-ups

• 1-minute rest between rounds

• Bonus: 1 × 1:00 plank

Routine C (Day 3)

• 1 Round:

 – 15 push-ups

 – 30 sit-ups

 – 25 squats

 – 10 burpees

 – 75 star jumps

 – 1 min plank

 – 2 min wall sit

• Journal: “What part nearly broke me today?”

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Phase 2: Volume & Control (Weeks 13–24)

Goal: Increase reps and load tolerance. Build pain resistance.

Routine A (Day 1)

• Push-ups – 4 × 15

• Sit-ups – 4 × 30

• Squats – 4 × 30

• Wall Sit – 3 × 2:00

• Plank – 2 × 1:00

Routine B (Day 2)

• Burpees – 3 × 10

• Star Jumps – 3 × 125

• Sit-ups – 2 × 40

• Plank – max hold test

• Cold shower or breathing drill

Routine C (Day 3)

• 1 Round:

 – 25 push-ups

 – 75 sit-ups

 – 50 squats

 – 15 burpees

 – 250 star jumps

 – 2 min plank

 – 3 min wall sit

• Rest = 60 sec max between each item

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Phase 3: Endurance & Pressure (Weeks 25–36)

Goal: Prepare your body to fight fatigue and finish strong.

Routine A (Day 1)

• 2 Rounds (no rest between exercises, 1 min rest between rounds):

 – 20 push-ups

 – 40 sit-ups

 – 30 squats

 – 10 burpees

 – 125 star jumps

 – 1.5 min plank

 – 3 min wall sit

Routine B (Day 2)

• Burpee Ladder: 5 → 6 → 7 → 8 → 9 → 10

• 3 min wall sit

• 3 × 150 star jumps

• Visualisation: “What will I say to myself when I want to quit?”

Routine C (Day 3)

• Push-ups – 1 × 35

• Sit-ups – 1 × 100

• Squats – 1 × 70

• Star Jumps – 1 × 300

• Wall Sit – 1 × 4:00

• Plank – 1 × 3:00

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Phase 4: Simulation & Mastery (Weeks 37–52)

Goal: Simulate test conditions, sharpen technique under fatigue, and complete the challenge.

Routine A – Test Simulation (Day 1)

• Weeks 37–40: 70% test

• Weeks 41–44: 85% test

• Weeks 45–48: Full test once a week

• Weeks 49–52: Full test twice a week

Routine B – Wall & Plank Mastery (Day 2)

• Wall Sit: 3 × 3:00

• Plank: 2 × 2:30

• Star Jumps – 2 × 150

• Sit-ups – 2 × 75

• Mental challenge: Smile through the final 30 seconds of plank

Routine C – Precision & Feedback (Day 3)

• Weakest item – double the reps

• Full mobility & stretch session

• Light jog or padwork

• Journal: “What still holds me back?”

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What If You Don’t Achieve the Goal by Week 52?

• Repeat Phase 4

• Shorten your rests

• Log your sets

• Face the pain again — and beat it next time

This plan works if you do. Excuses don’t count.

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Final Words from Sensei Liam Musiak

Fitness is not optional in martial arts. It is the foundation of everything.

If your body breaks down in round 2…

If your stance crumbles after 10 seconds of pressure…

If your plank fails but your kata still demands control…

Then you are not ready.

But you can be.

You don’t need to be gifted.

You don’t need to be athletic.

You just need discipline, pain tolerance, and the guts to finish.

This plan will get you there — if you follow it.

Train hard. Rest short. Finish strong.

No one will give you this. You earn it.

— Sensei Liam Musiak

Founder of Voracious Karate

Creator of the A.A.E.E.L. Code & All Voracious Drills

Devoted to Real Self-Defence, Not Excuse-Based Training