bigdez 
"BECOME THE BOXING UNDISPUTED HEAVYWEIGHT CHAMPION OF THE WORLD"
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Monday:
Morning: Treadmill (3:1 Runs) - 8-10 3-Minute Sprints on the Tread (8-12 Speed, with a 10-15 Incline). Then, rested for 1 Minute
Tuesday & Thursday:
Legs:
• Deadlifts: High Intensity
• Squats: High Intensity (Each Set is followed by a series of quick feet drills)
Back:
• Seated Rows: High Intensity
• Lateral Pulldowns: High Intensity: We placed a towel on the bar to increase his wrist and forearm strength. (each set is followed by a game similar to tug a war)
Chest:
• Uni-Lateral Incline Press: High Intensity (each set is followed by a series of push offs: we have the boxer stand in a half squat position holding the Olympic bar at chest level. Then, the boxer pushes and pulls the bar as fast as possible for 30 seconds)
Shoulders:
• Seated Arnold Press: High Intensity: in-between each set, we have the boxer perform a series of manual resistance exercises
Arms:
• Manual Resistance Tricep Pushdown: High Intensity (followed by a series of fast-high tension cord-standing bicep curls: These are performed for 30 seconds)
Neck Work:
• All Manual Resistance: Followed by Neck Stretches and Isometric Holds
Core Training:
• We carry the philosophy of a 2:1 work ratio-for, every 2 abdominal repetitions that we perform; we have the boxer perform 1 lower back repetition
Stretching/Dynamic Cool-Down/Ice Bath
Wednesday:
• Morning Sand Work: We have the boxer perform Light Skipping and plyometric drills
Friday:
Morning Track Work:
• Dynamic Warm-up: 5 to 7 Drills (i.e., high knees and butt kickers)
• 5-50% Short Sprint: up to 25 Yards
• 4-6 600 Meter Sprints: with a 2:1 work Ratio. Directly after each sprint, we have the fighter perform either 30 Seconds of Jump Rope or 30 seconds of Agility Ladder Drills. Then, it's back to the next set.
• 1/4 Mile Cool-Down Jog
• Dynamic Cool-Down: 5 Drills
• Stretching
• Ice-Bath: 15 Minutes
Saturday:
• This morning we will start off with a light walk on the treadmill, which will be followed by a series of heavy stretching exercise.
Sunday:
• Rest |
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