Roadwork Session 16/03/2011
Sprint 6x300m (one-minute rest between rounds)
100x Bodyweight Squats (as many as possible in a row (ideally 100))
150 Press-ups; broken down in to:
- Normal Press-ups x50
- Fist Press-ups x40
- Close-Grip Press-ups x30
- Finger Press-ups x20
- Clap Press-ups x10
This type of roadwork session beats a long, slow run anyday! It is important to remember that boxing is roughly 70% anaerobic and 30% aerobic and this session caters for that. It's gets you're legs moving in explosive burst, like in the ring, the bodyweight calisthenic increase endurance dramatically and the mile run is a great endurance finisher.
This session will take about the same time as a 3-5 mile run and is a lot more intense and benefical to a fighter. It requires maximum effort and a great mental toughness!