Monday, 19 March 2012

Workout of the Day 19/03/2012

Now as our understanding of the human body develops, so does the need for functionality in sport. Strength has been debated in boxing for a very long time. There are different types of strength:
·         Max Strength
·         Speed Strength
·         Strength Endurance

I won’t be getting in to the descriptions of each of the above right now, but the following ‘Workout of the Day’ is a favourite of mine for improve all-round punching specific strength and endurance. We will be looking at pushing strength, rotational strength and punch specific movements to show an overall improvement. Workout as follows:

Pushing Exercise/Specific Arm-Shoulder Strength (3-4 sets of 3-5 reps)
One-Arm Press-up/One-Arm Dumbbell Press/Incline Dumbbell Press/Barbell Punch

Leg Pushing Strength (3-4 sets of 3-5 reps)
Squat Variation (Barbell, Front, Pistol)/Step-ups/Bulgarian Spilt-Squats

Accessory Back-of-Leg Exercise (2-4 sets of 6-12 reps)
Glute-Ham Raise/Romanian Deadlift/Stiff-Leg Deadlift/One-Leg Deadlift

Rotational Strength (2-5 sets of 10-20 reps)
Woodchoppers/Broomstick Twists/Russian Twists

Punching Specific Endurance (2-3 Exercises performed continuously in a circuit for 10-30 seconds)
Barbell Punches/Plyometric Press-ups/Medicine Ball Shot-put/Band Punches/Isometric Punches


John Cooper

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