Partial Boxing Program


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I have learned a lot since working with this client (who btw kicked ass and won yeaaaah!!) but here is a part of his training that helped get him into fighting shape rawr. This isn’t edited or otherwise ‘cuz I likes to keep it real yo and to show where I was with things about 4 years ago now (woah) and as I mentioned, only a small part of his overall training program (we did some nutrition/supplements too which I have also learned and will keep learning about) but if you find some use, awesomesauce! So many things I hope to keep sharing with you out there and if you ever have non-douche questions or anything, I would love to communicate 🙂

TRAINING:

Warmup: perform basic jump rope (3-6 minutes) followed by a dynamic stretch/mobility warmup, foam rolling which I can/will show you. You can also do this on off days to better aid in recover.

For the following exercises I want you to perform them explosively. You will perform the allotted reps for the strength move followed immediately by the explosive move than your shadow boxing. You will than rest for 1 minute and repeat for the number of sets listed. I would ideally like you to fit the workouts in 2x/week that’s it. If you choose to stick to doing the intervals, I would cut back on the sprints and add in some bike work to keep the impact lower on your body as a whole. I would also suggest that you do intense shadow boxing and bodyweight drills that mimmick the fight as opposed to JUST straight out sprinting and running. If you had a heart rate monitor I could make things more specific but it is what it is lol. Really at this point sparring will be the best thing you can do for your cardio conditioning and use some of the time to do a lighter recovery cardio day at a lower intensity that still gets you sweating a bit, approx. an RPE of 6-8 for 45 minutes or so. Doing too much is only going to burn you out, make you weaker, fatigued, drained and less aggressive which we certainly don’t want! Don’t worry about the lifting making you “gain weight” the volume is far too low for any real hypertrophy to occur but you will get stronger and more powerful 😉 and the way I have it set up it will also aid in your conditioning. For tempo, the first number is the negative “lowering”, the second is the contracted or hold position, and the third is the concentric or “flexed” part.

Day One

Squats- 7 sets of 3 tempo: 3-X-X

Medicine Ball Rotational Throws 6 reps each side

Speed shadow boxing with a lot of multidimensional footwork and practicing your “shoulder rolls/head movement” for 1 minute. Either do this WITH a partner, watch yourself in the mirror, or use the rope and ball concept.

Neutral Grip Chins – 6 sets of 4 tempo: 4 eccentric with an isometric hold for 20 seconds and power up

Sprinter Hops – 6-8 each leg

Speed shadow boxing with a lot of multidimensional footwork and practicing your “shoulder rolls/head movement” for 1 minute. Either do this WITH a partner, watch yourself in the mirror, or use the rope and ball concept. Be careful not to overextend your elbows when you are shadow boxing so you don’t further aggravate your elbow.

Cool down by riding the bike and stretching for a bit to help with recovery and get your food/drink in you!

Day Two

Romanian Deadlifts – 7 sets of 3 tempo: 3-2-X

Pallof Press – 6-8 each side

Speed shadow boxing with a lot of multidimensional footwork and practicing your “shoulder rolls/head movement” for 1 minute. Either do this WITH a partner, watch yourself in the mirror, or use the rope and ball concept. Be careful not to overextend your elbows when you are shadow boxing so you don’t further aggravate your elbow.

Incline Isolateral Dumbbell Press – 4 sets of 6 tempo: 3-1-X

Medicine Ball Rotational Lunge to Press (sorry I don’t have fancy names for things :p) 8

Speed shadow boxing with a lot of multidimensional footwork and practicing your “shoulder rolls/head movement” for 1 minute. Either do this WITH a partner, watch yourself in the mirror, or use the rope and ball concept. Be careful not to overextend your elbows when you are shadow boxing so you don’t further aggravate your elbow.

I would like to show you as part of the warmup some exercises to do for your neck and shoulder girdle too.

 

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