Long, controlled, and punishing. Mashiba's program uses his height advantage framework — upper body development, shoulder endurance, and the conditioning needed to control distance for 12 rounds.
Every phase, every session, every exercise — expand a day to see the full prescription.
Establishing the base — controlled tempo, full recovery (target RIR 3).
Higher density, shorter rest. Target RIR 2.
Cardio, Upper Body & Cardio, and Full Body.
Lean, disciplined, and efficient.
Real bodyweight strength and genuine cardiovascular conditioning.
Bodyweight movements progress via harder variants and added reps. Cardio progresses by volume and density.
Mashiba trains with total discipline — real bodyweight strength and sharp conditioning, nothing wasted. Three focused sessions built for a technical, efficient athlete.