Be a good puncher and kicker. practice 100 punches per day Don't rush into it if you can't do 100 punches yet do baby steps and eventually work up 100 punches/kicks. It can be any punch/kick as long as you're getting a workout. If you don't have a heavy bag punch the air. When your punches get good enough add wrist weights or dumbbells, but be careful, because they can hurt your joints. Remember to do them slowly. Be sure to use proper form. Learn how to align your shoulder, elbow and wrist properly, so that you can deliver a lot of force while staying stable and withstanding the returning force. Otherwise, you risk breaking your hand.
Work out hard till you can do: 100 pushups, situps, squats, pullups and when you get strong enough, work on their variations like 1 arm pushup or pistol squat, etc. Give your muscles a break for 1-3 days. Try to make your own routine. And use proper form. Never use ankles weights when kicking.
Practice handstands until you are able to walk on your hands for at least 10 seconds.
Increase your jumping power. Whether it be plyometrics or jumping over a chair. Just strengthen that explosive power.
Spar with a friend but remember to use boxing gloves and protective equipment. Go all out but play it safe. Be aware, however, that punching with gloves on and without them (like in a street fight) are two very different ways of fighting.
Enhance your agility. Practice your flips as much as you can and learn safe rolls.
Run as fast as you can. Find 200 yards (182.9 m) of space and try to run it in the fastest time possible. Proper form is important.
Learn to block, grapple, dodge and trap. Practice drills with friends or homemade dummies. Look to a Martial Arts instructor, books, or online for help.
Stretch 5-7 days a week for 10 minutes till you can do the splits. Do dynamic stretches before a workout and static stretches to cool down after.
Practice Parkour or Gymnastics to get the feeling of fast intense movement and learning to trust your body's movements. Parkour can be practiced virtually anywhere.
In a fight always look for the quickest and simplest way to defeat your opponent. If possible, control the distance and don't let the opponent to come too close to you. Have an offensive mindset to end the fight as quickly as possible. In a real fight, you have seconds to finish it.
Shadowbox or hit the heavy bag to increase your hand-eye coordination and speed. Make your own combinations too and don't work too hard because our bodies aren't as strong as Goku's. Bruce Lee Bruce Lee, Martial Artist and Actor I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times. A fight is not won by one punch or kick.
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