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Art of boxing

EXERCISES OF THE MONTH

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EXERCISES OF THE MONTH
FROCH vs BARNEY AND GUEST BOOK

Every month I will be posting a couple of different exercise routines for you to try out. They could sometimes be weights or tyres, power punching, speed, or anything but it will always be different. I will also post the date of entry so you can keep track of things, enjoy and let me know how you get on.
 
DATE OF ENTRY: 24.2.05
 
RUNNING INTERVALS
This month try this routine out, it blasts any 4-5 mile stroll out the water.
. jog - 10 seconds
. run - 10 seconds
. sprint - 10 seconds
thats 30 seconds, do for 2 - 3 minutes non stop.
have a 1 minute rest than repeat 3 - 6 times.
 
ROUND FROM HELL
These body weight exercises are designed to improve anaerobic fitness needed for a fight, put in max effort and these will take your fighting fitness to a whole new level!
first let me explain a burpee: do a pressup, kick legs in to chest (like squat thrust) then jump up as high as you can go then land back in press up position, thats 1 rep. try these:
. burpees - 30 secs
. shadow box - 30 secs
. squats (explosive, do hindu ones if you want) - 30 secs
. shadow box - 30 secs
thats 2 minutes, repeat so it's a 4 minute round.
rest 1 minute, repeat 3 - 6 times, depending on your fitness.
 
PUNCHING POWER
This exercise should be done the same day as any strength exercises you do, do these after a warm up, you could do them after your long distance run if you want.
This exercise is not for endurance, but for power.
Do outside, you need a rock (heavy) or a brick will suffice
. get in boxing stance, with rock in right hand
. throw brick, but using punching motion (it needs to mimic a punch)
. pick it up and do again.
. repeat 5-10 times.
. do same again, only this time use your left hand.
rest 1 minute, repeat 3-5 times.
 
Try these workouts, and do them 2 - 3 times per week, don't do the round of hell the same day as the interval run. If you find the exercises to hard/easy then adjust accordingly so they suite YOU. Always sip water throughout.
 
Until next time...

Train hard, train smart, fight easy.
jamie wadman

Never do too much too soon, build your fitness up, progression is the key to success.

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