National Health and Fitness Academy (NHFA)
Welcome to the National Health and Fitness Academy (NHFA) – your trusted partner in achieving holistic health, peak physical fitness, and a balanced lifestyle.
At NHFA, we are dedicated to empowering individuals and communities through cutting-edge fitness education, personalized health programs, and industry-leading certifications. Our mission is to inspire healthy living and to make fitness accessible for everyone.
What We Offer
- Certified Fitness Programs
Whether you're an aspiring fitness professional or looking to advance your career, our internationally recognized certifications provide the skills and knowledge needed to succeed in the health and wellness industry. - Personalized Health Training
Tailored workout plans, nutrition advice, and wellness coaching designed to help you achieve your unique health and fitness goals. - Workshops and Seminars
Stay updated with the latest trends and techniques in fitness, yoga, nutrition, and holistic health through our engaging workshops and seminars. - Online Learning
Access our comprehensive e-learning platform to learn at your own pace with flexible, high-quality virtual courses.
Why Choose NHFA?
- Expert Faculty
Learn from certified trainers, nutritionists, and health experts with years of industry experience. - Global Recognition
Our programs are accredited and recognized by leading health and fitness organizations worldwide. - Community Support
Join a supportive community of health enthusiasts and professionals dedicated to helping you succeed. - State-of-the-Art Facilities
Train with the latest equipment and tools to ensure an optimal learning experience.
Join NHFA Today!
Whether you're passionate about fitness or pursuing a professional career, the National Health and Fitness Academy is here to guide you every step of the way. Start your journey to a healthier, fitter, and more fulfilling life.
Here is a structured weekly training syllabus combining Karate, Wing Chun, Boxing, Muay Thai, Judo, Japanese Jujutsu, Brazilian Jiu-Jitsu (BJJ), and Yoga for a well-rounded martial arts and fitness program. This syllabus balances striking, grappling, self-defense, and flexibility.
Multi-Disciplinary Martial Arts & Yoga Weekly Syllabus
Training Focus:
✅ Striking – Karate, Wing Chun, Boxing, Muay Thai
✅ Grappling – Judo, Japanese Jujutsu, Brazilian Jiu-Jitsu (BJJ)
✅ Self-Defense – Practical applications of each martial art
✅ Yoga – Flexibility, breathwork, recovery, and injury prevention
Weekly Training Plan (Day-wise)
| Day | Training Focus | Details |
|---|---|---|
| Monday | Karate + Yoga | Stances, Kihon (basic strikes, blocks, kicks), Kata practice, breathing techniques, flexibility drills |
| Tuesday | Wing Chun + Boxing | Close-range combat, centerline theory, trapping drills, fast hand movements, footwork, head movement, jab-cross-hook combinations |
| Wednesday | Muay Thai + Yoga | Power kicks, elbow & knee strikes, clinch control, sweeps, balance & mobility, active stretching, breathing control |
| Thursday | Judo + Japanese Jujutsu | Throws, breakfalls, sweeps, joint locks, standing self-defense techniques, rolling drills, escape maneuvers |
| Friday | Brazilian Jiu-Jitsu (BJJ) + Meditation | Guard passing, sweeps, submissions (triangle, armbar, rear-naked choke), positional escapes, mental focus |
| Saturday | MMA Sparring + Self-Defense Drills | Integrating all styles, reaction drills, live sparring (light to full contact), scenario-based self-defense |
| Sunday | Yoga + Recovery | Deep stretching, relaxation, breath control, injury prevention, guided meditation |
Detailed Breakdown of Training Styles:
1️⃣ Karate (Monday)
- Focus: Traditional striking, kata, and discipline
- Stances: Zenkutsu-dachi, Kokutsu-dachi
- Basic strikes: Reverse punch, knife-hand strike
- Kicks: Front kick, roundhouse kick, side kick
- Blocks: Rising block, inward/outward block
- Kata (forms) & Kumite (sparring drills)
2️⃣ Wing Chun & Boxing (Tuesday)
- Focus: Close-range striking, hand speed, footwork
- Wing Chun: Centerline theory, trapping, chain punches
- Boxing: Jab, cross, hooks, uppercuts
- Defensive drills: Slipping, parrying, blocking
- Reflex drills with a partner
3️⃣ Muay Thai & Yoga (Wednesday)
- Focus: Power striking, clinch work, and mobility
- Low kicks, body kicks, head kicks
- Elbow and knee combinations
- Clinch drills: Sweeps, control, knee strikes
- Yoga: Hip openers, spinal flexibility, balance drills
4️⃣ Judo & Japanese Jujutsu (Thursday)
- Focus: Throws, joint locks, and practical self-defense
- Judo: Hip tosses, foot sweeps, breakfalls
- Japanese Jujutsu: Joint locks, pressure points, counters
- Escape techniques from wrist grabs, chokes, and holds
5️⃣ Brazilian Jiu-Jitsu (BJJ) & Meditation (Friday)
- Focus: Ground fighting, positional control, submissions
- Guard retention & sweeps
- Escaping mount, side control, back control
- Submissions: Triangle choke, armbar, kimura, guillotine
- Meditation & Breathwork: Improving endurance & mental resilience
6️⃣ MMA Sparring & Self-Defense (Saturday)
- Focus: Combining all arts into real-life scenarios
- Striking into takedown drills
- Defending against multiple opponents
- Live sparring rounds (light to full contact based on level)
- Adapting to different styles in a fight scenario
7️⃣ Yoga & Recovery (Sunday)
- Focus: Flexibility, mindfulness, and injury prevention
- Full-body stretching
- Breath control exercises
- Injury recovery techniques (foam rolling, active stretching)
- Guided meditation for focus and stress relief
Training Goals:
✅ Develop Powerful Striking (Karate, Wing Chun, Boxing, Muay Thai)
✅ Master Takedowns & Grappling (Judo, Japanese Jujutsu, BJJ)
✅ Enhance Self-Defense Skills (Combining all arts for real-life scenarios)
✅ Improve Strength & Mobility (Yoga & functional training)
✅ Enhance Mental Clarity & Focus (Meditation & breath