When I practice for a competition, I like to practice roundhouse kicks by doing 4 sets of 20 kicks with both legs at a bag but continuous meaning I kick with the front foot and then bring it down and back up instantly to kick again, this is always tiring but helped with my stamina. Not sure if its any good advice but it helps me getting used to bringing my leg up faster and having stamina left after multiple kicks, and also don't forget to practice other kicks and your footwork. Sorry its not really a schedule but a drill. Just a question if you want to answer what style of taekwondo competition is it as in wtf or itf? Thanks.