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jandirigma
10-08-11, 9:38 pm
I made this phase program as a general training plan for folks that I train for boxing and conditioning. I thought I'd share it here, hoping you guys will find some useful stuff within this series even if you are not into boxing. Feel free to add or substitute certain exercises to suit the current programs you are on if you must, but it'd be cool if you could give the entire program a shot as it is to see what it's really like.

Let's get ready to rumble shall we?

jandirigma
10-08-11, 10:20 pm
INTRODUCTION:

This is the first part of a multi-phase program for boxing. This is the first step to creating the monster that you wanna be. For those who may not have trained much specifically for the sport, the first step to properly getting yourself in shape for boxing will be to build a foundation of strength and endurance relevant to the sport. Before we can get into nitty-gritty specific training, we must first build a solid fitness foundation, which is what general physical preparedness training does.

As the name implies, this is a "general" workout. The exercises are still relevant to fight performance, but not down to the cheesy sport-specific movements such as pivoting and footwork-specific motions. Instead, we will be using basic compound (multi-joint) exercises such as squats and push-ups to simply accustom the fighter to coordinate his muscle actions. Since compound movements use multiple joints, then multiple muscle groups are recruited, which enables you to expend more energy as well and challenge your relative strength. We will be doing these exercises with high reps in circuits in order to target muscular endurance as well, which is necessary in order to accustom the body to constant motion evident in boxing. We will also be using good old-fashioned aerobic exercise to create an aerobic endurance base through moderate-intensity activity for about twenty minutes. Aside from these, there will also be some isometrics (static position) exercises such as planks to develop basic stability, core strength, and awareness of your body's alignment which are important in improving your technique efficiency for boxing. Considering that this is a basic workout that involves mainly bodyweight exercises, you won't need much equipment and probably won't need a gym to perform this phase.

This phase of the program will last for four weeks.


PROGRAM PROGRESSION:

The aim for you each week will be to increase the number of reps performed per exercise by 10 reps. For isometric exercises such as planks, the goal will be to increase time holding the position by 20 seconds. Now remember, feel free to adjust the number of reps or seconds held of the exercises if necessary, as long as you follow the weekly increases in reps and time.

Remember to warm-up and cool-down properly during each session.


PROGRAM SCHEDULE:

This phase lasts four weeks with three session each week.

There will be three training days. I'd recommend a schedule such as Monday, Wednesday, and Friday which allows you to have rest days in between to make sure you're fresh for activity. However, if this does not suit your schedule, just make adjustments, as long as you have no more than two successive conditioning days. This means that you can have a schedule such as Monday, Tuesday, then Thursday or even Friday if you choose.


PROGRAM WORKOUT:

Do all exercises as a circuit. This means that after one exercise, immediately do the next.

*Some may find the reps either too high or low, so just adjust them to your own capabilities, but follow the incremental increase of reps per week still.

.................................................. .................................................. .................................................. ........................

DAY 1 (Week 1):

Push-ups 1 set x 30 reps

Pull-ups (Palms Out) 1 set x 20 reps

Squats 1 set x 60 reps

Glute Ham Raise 1 set x 8 reps

Calf Raises 1 set x 60 reps

Crunches 1 set x 100 reps

Front Neck Bridges 1 set x 10 reps

Reverse Neck Bridges 1 set x 10 reps



DAY 2 (Week 1):

Bicycle Crunches 1 set x 10 reps

Planks 1 set x 40 sec.

Side Planks 1 set x 40 sec.

Running (moderate intensity) 20 mins.



DAY 3 (Week 1):

Decline Push-ups 1 set x 30 reps

Pull-ups (Palms In) 1 set x 20 reps

Squats 1 set x 60 reps

Glute Ham Raises 1 set x 8 reps

Calf Raises 1 set x 60 reps

Leg Raises 1 set x 1 set x 100 reps

Front Neck Bridges 1 set x 30 reps

Reverse Neck Bridges 1 set x 30 reps

.................................................. .................................................. .................................................. ........................

DAY 1 (Week 2):

Push-ups 1 set x 40 reps

Pull-ups (Palms Out) 1 set x 30 reps

Squats 1 set x 70 reps

Glute Ham Raise 1 set x 10 reps

Calf Raises 1 set x 70 reps

Crunches 1 set x 110 reps

Front Neck Bridges 1 set x 20 reps

Reverse Neck Bridges 1 set x 20 reps


DAY 2 (Week 2):

Bicycle Crunches 1 set x 20 reps

Planks 1 set x 50 sec.

Side Planks 1 set x 50 sec.

Running (moderate intensity) 20 mins.


DAY 3 (Week 2):

Decline Push-ups 1 set x 40 reps

Pull-ups (Palms In) 1 set x 30 reps

Squats 1 set x 70 reps

Glute Ham Raises 1 set x 10 reps

Calf Raises 1 set x 70 reps

Leg Raises 1 set x 110 reps

Front Neck Bridges 1 set x 40 reps

Reverse Neck Bridges 1 set x 40 reps

.................................................. .................................................. .................................................. ........................

DAY 1 (Week 3):

Push-ups 1 set x 50 reps

Pull-ups (Palms Out) 1 set x 40 reps

Squats 1 set x 80 reps

Glute Ham Raise 1 set x 12 reps

Calf Raises 1 set x 80 reps

Crunches 1 set x 120 reps

Front Neck Bridges 1 set x 30 reps

Reverse Neck Bridges 1 set x 30 reps


DAY 2 (Week 3):

Bicycle Crunches 1 set x 30 reps

Planks 1 set x 60 sec

Side Planks 1 set x 60 sec

Running (moderate intensity) 20 mins.


DAY 3 (Week 3):

Decline Push-ups 1 set x 50 reps

Pull-ups (Palms In) 1 set x 40 reps

Squats 1 set x 80 reps

Glute Ham Raises 1 set x 12 reps

Calf Raises 1 set x 80 reps

Leg Raises 1 set x 120 reps

Front Neck Bridges 1 set x 50 reps

Reverse Neck Bridges 1 set x 50 reps

.................................................. .................................................. .................................................. ........................

DAY 1 (Week 4):

Push-ups 1 set x 60 reps

Pull-ups (Palms Out) 1 set x 50 reps

Squats 1 set x 90 reps

Glute Ham Raise 1 set x 15 reps

Calf Raises 1 set x 90 reps

Crunches 1 set x 130 reps

Front Neck Bridges 1 set x 40 reps

Reverse Neck Bridges 1 set x 40 reps


DAY 2 (Week 4):

Bicycle Crunches 1 set x 40 reps

Planks 1 set x 70 sec.

Side Planks 1 set x 70 sec.

Running (moderate intensity) 20 mins.


DAY 3 (Week 4):

Decline Push-ups 1 set x 60 reps

Pull-ups (Palms In) 1 set x 50 reps

Squats 1 set x 90 reps

Glute Ham Raises 1 set x 15 reps

Calf Raises 1 set x 90 reps

Leg Raises 1 set x 130 reps

Front Neck Bridges 1 set x 60 reps

Reverse Neck Bridges 1 set x 60 reps

jandirigma
10-08-11, 10:55 pm
INTRODUCTION:

This phase is what you may consider the opposite of phase one. In phase one, we tackled muscular strength with a bit more emphasis on muscular endurance and aerobic endurance. For this phase, we will be tackling muscular strength via heavier loads and less reps over varying rep ranges for a more well-rounded strength base, as well as anaerobic endurance via shorter activity duration at a higher intensity. This program will ensure that you are presented with a new scope of challenges which are conducive to your game.

Again, this is still a "general" workout, since we will be concentrating on further building muscular strength and your cardiovascular endurance, but this time using different techniques and energy systems. However, this program is slightly more boxing-specific than phase one, as we will be introducing unilateral equipment-based exercises similar to those in phase one. For example, rather than a push-up or bench press, we will do unilateral/one-arm dumbbell bench presses, which simulate punching while exercising the pectorals. And of course, if we work the chest, we will work the back as well to avoid muscle imbalances, with single-arm rows. In essence, we are also training both sides of your body for proper development as well as training both your pull and push motions, since punching and rotating is not merely a single forward or backward motion but a combination of both.


PROGRAM PROGRESSION:

Each week, we will be working at a different rep range for each exercise.

For every exercise, make it your goal to increase weight lifted by five to fifteen pounds each week. Do not cheat yourself by not going heavy enough. If you think you can do one more rep by the last rep of the set, then you're going too light. However, do not go too heavy that you compromise your lifting technique and personal safety (just a basic reminder y'all already know).

Rest between sets for weeks one and two (just for days one and three) should be no longer than one minute. On weeks three and four, rest should be no more than two minutes. For day two, keep rest from 30 secs to no more than a minute.

Warm-up and cool-down properly during each session.


PROGRAM SCHEDULE:

There will be three training days. I suggest a schedule such as Monday, Wednesday, and Friday with one day of rest between workouts to ensure recovery. However, if you cannot do this schedule, you may adjust the workout days accordingly as long as you have no more than two consecutive workout days for the week.


PROGRAM WORKOUT:

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 1):

*Unilateral Bench Press 3 sets x 12 reps

Single-arm Dumbbell Rows 3 sets x 12 reps

Cable Standing Press 3 sets x 12 reps

Bent-over Lateral Raises 3 sets x 12 reps

Dumbbell Swings 3 sets x 12 reps



DAY 2 (Week 1):

Weighted Crunches 3 sets x 25 reps

Woodchoppers 3 sets x 20 reps

Side Bends 3 sets x 20 reps

Dumbbell Pullovers 3 sets x 20 reps

**HIIT 8-10 mins.



DAY 3 (Week 1):

Barbell Squats 3 sets x 12 reps

Barbell Deadlifts 3 sets x 12 reps

Dumbbell Lunges 3 sets x 12 reps

Dumbbell Side Lunges 3 sets x 12 reps

Leg Press Calf Raises 3 sets x 12 reps

Reverse Calf Raises 3 sets x failure

.................................................. .................................................. .................................................. ........................

DAY 1 (Week 2):

*Unilateral Bench Press 3 sets x 10 reps

Single-arm Dumbbell Rows 3 sets x 10 reps

Cable Standing Press 3 sets x 10 reps

Bent-over Lateral Raises 3 sets x 10 reps

Dumbbell Swings 3 sets x 10 reps


DAY 2 (Week 2):

Weighted Crunches 3 sets x 20 reps

Woodchoppers 3 sets x 15 reps

Side Bends 3 sets x 15 reps

Dumbbell Pullovers 3 sets x 15 reps

**HIIT 8-10 mins.


DAY 3 (Week 2):

Barbell Squats 3 sets x 10 reps

Barbell Deadlifts 3 sets x 10 reps

Dumbbell Lunges 3 sets x 10 reps

Dumbbell Side Lunges 3 sets x 10 reps

Leg Press Calf Raises 3 sets x 10 reps

Reverse Calf Raises 3 sets x failure

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 3):

*Unilateral Bench 3 sets x 8 reps

Single-arm Dumbbell Rows 3 sets x 8 reps

Cable Standing Press 3 sets x 8 reps

Bent-over Lateral Raises 3 sets x 8 reps

Dumbbell Swings 3 sets x 8 reps


DAY 2 (Week 3):

Weighted Crunches 3 sets x 15 reps

Woodchoppers 3 sets x 12 reps

Side Bends 3 sets x 12 reps

Dumbbell Pullovers 3 sets x 12 reps

**HIIT 8-10 mins.


DAY 3 (Week 3):

Barbell Squats 3 sets x 8 reps

Barbell Deadlifts 3 sets x 8 reps

Dumbbell Lunges 3 sets x 8 reps

Dumbbell Side Lunges 3 sets x 8 reps

Leg Press Calf Raises 3 sets x 8 reps

Reverse Calf Raises 3 sets x failure

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 4):

*Unilateral Bench Press 3 sets x 6 reps

Single-arm Dumbbell Rows 3 sets x 6 reps

Cable Standing Press 3 sets x 6 reps

Bent-over Lateral Raises 3 sets x 6 reps

Dumbbell Swings 3 sets x 6 reps


DAY 2 (Week 4):

Weighted Crunches 3 sets x 12 reps

Woodchoppers 3 sets x 10 reps

Side Bends 3 sets x 10 reps

Dumbbell Pullovers 3 sets x 10 reps

**HIIT 8-10 mins.


DAY 3 (Week 4):

Barbell Squats 3 sets x 6 reps

Barbell Deadlifts 3 sets x 6 reps

Dumbbell Lunges 3 sets x 6 reps

Dumbbell Side Lunges 3 sets x 6 reps

Leg Press Calf Raises 3 sets x 6 reps

Reverse Calf Raises 3 sets x failure

.................................................. .................................................. .................................................. .........................

* Use a dumbbell, and perform exercise with just one arm. You may use your free hand to spot you working arm. However, do not assist the working hand unnecessarily in order to maintain enough tension on working muscles.

**Pick anything from cycling, swimming, jogging, jumping rope, shadowboxing, etc. Start with one minute of moderate-intensity activity (ex: jogging) then do one minute of maximum-intensity activity (ex: sprinting). Keep alternating moderate and intense activity every minute until you have finished the prescribed amount of time for HIIT (8-10 minutes in this case). Each week, try to go faster and/or harder than the session the other week, though the duration of activity remains the same. This should pressure you to put in more work in the same short span of time.

jandirigma
10-08-11, 11:38 pm
INTRODUCTION:

After the first two phases of basic strength building, we'll now add a new dimension to the program by incorporating explosive movements. We'll be doing a lot of low rep exercises here. The goal will be to move the weight as quickly as possible while maintaining form. Every workout will start with an explosive exercise, followed by a knee-dominant exercise (ex. squats), then hip-dominant exercise (ex. good mornings), push (ex. bench presses) and pull moves (ex. rows) and short high-intensity combo to finish. We will also have a day dedicated to core and rotational strength, which is on the last day of the week.

The goal of this phase is to develop strength in your entire body while being able to generate ample force in different planes of motion, that's why we have push, pull, and rotational exercises. Working on explosive movements and training both hip and knee-dominant teaches you how to generate force from your posterior chain (hamstrings, glutes, spinal erectors, and abdominals) which you obviously need to add maximum force to your punches, since these muscles are what I'd call "powerhouses" for punches. Rampage said it best, "power comes from the ass"...or something like that. Pretty much, going heavy on these teaches you to not only move faster since you can move more weight with more velocity but with more force as well. Combine that with the fact that we add rotational exercises, meaning that we also train you to actually generate force in the movement that maximizes your punches power, which is "duh", rotation. The short high-intensity combos at the end of each workout are simply there to get you guys used to sustaining constant motion under fatigue during the fight. Think of it as simulating a real fight. The heavy lifts at the onset and intervals of rest simulate somehow maximal effort in a fight with recovery between rounds, while the final exercises with higher reps and some explosiveness is the final effort of the last rounds where you keep pushing through that lactic acid burn while still trying to generate some good force. Nothing special here, just common sense.


PROGRAM PROGRESSION:

The goal is to increase weight lifted each week. For explosive lifts (first exercises on days one and two) since we will be reducing reps, weight increase increments will be rather high at about 10-15 kg. per week. For all other exercises, try to increase weight lifted by 5-10 kg. minimum and HIIT should be intensified each week as well.

Rest for exercises with 6 reps and below will be at 90 secs.- 2 mins. For exercises with 8-10 reps, 60 secs.- 90 secs. tops it.

Warm-up and cool down before and after each session as usual.


PROGRAM SCHEDULE:

Workouts will be thrice a week with one day of rest in between.


PROGRAM WORKOUT:

Perform exercises as quickly and forcefully as power. To do this effectively, make sure you load a good amount of weight on each exercise.

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 1):

Barbell Jump Shrugs 3 sets x 5 reps

Squats 3 sets x 6 reps

Deadlifts 3 sets x 6 reps

Standing Cable Presses 3 sets x 6 reps

Single-arm Dumbbell Rows 3 sets x 6 reps 3 sets x 6 reps 3 sets x 6 reps

*Burpees w/ Pull-ups 3 sets x 10 reps 3 sets x 10 reps 3 sets x 10 reps


DAY 2 (Week 1):

Barbell High Pulls 3 sets x 5 reps

Lateral Lunges 3 sets x 6 reps

Swiss Ball Glute Ham Raises 3 sets x 6 reps

Alternating Dumbbell Bench Presses 3 sets x 6 reps

*Dumbbell Push-up w/ Dumbbell Row 3 sets x 10 reps


DAY 3 (Week 1):

Cable Woodchoppers 3 sets x 8 reps

Corkscrews 3 sets x 8 reps

Russian Twists 3 sets x 10 reps

Rollouts 3 sets x 10 reps

*Dumbbell Jump Squats + Dumbbell Swings + Dumbbell Push Presses 3 sets x 10 reps

HIIT 5 mins.

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 2):

Barbell Jump Shrugs 3 sets x 4 reps

Squats 3 sets x 6 reps

Deadlifts 3 sets x 6 reps

Standing Cable Presses 3 sets x 6 reps

Single-arm Dumbbell Rows 3 sets x 6 reps

*Burpees w/ Pull-ups 3 sets x 10 reps


DAY 2 (Week 2):

Barbell High Pulls 3 sets x 4 reps

Lateral Lunges 3 sets x 6 reps

Swiss Ball Glute Ham Raises 3 sets x 6 reps

Alternating Dumbbell Bench Presses 3 sets x 6 reps

*Dumbbell Push-up w/ Dumbbell Row 3 sets x 10 reps


DAY 3 (Week 2):

Cable Woodchoppers 3 sets x 8 reps

Corkscrews 3 sets x 8 reps

Russian Twists 3 sets x 10 reps

Rollouts 3 sets x 10 reps

*Dumbbell Jump Squats + Dumbbell Swings + Dumbbell Push Presses 3 sets x 10 reps

HIIT 5 mins.

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 3):

Barbell Jump Shrugs 3 sets x 3 reps

Squats 3 sets x 6 reps

Deadlifts 3 sets x 6 reps

Standing Cable Presses 3 sets x 6 reps

Single-arm Dumbbell Rows 3 sets x 6 reps

*Burpees w/ Pull-ups 3 sets x 10 reps


DAY 2 (Week 3):

Barbell High Pulls 3 sets x 3 reps

Lateral Lunges 3 sets x 6 reps

Swiss Ball Glute Ham Raises 3 sets x 6 reps

Alternating Dumbbell Bench Presses 3 sets x 6 reps

*Dumbbell Push-up w/ Dumbbell Row 3 sets x 10 reps


DAY 3 (Week 3):

Cable Woodchoppers 3 sets x 8 reps

Corkscrews 3 sets x 8 reps

Russian Twists 3 sets x 10 reps

Rollouts 3 sets x 10 reps

*Dumbbell Jump Squats + Dumbbell Swings + Dumbbell Push Presses 3 sets x 10 reps

HIIT 5 mins.

.................................................. .................................................. .................................................. .........................

*Perform as quickly as possible.

mcbeast
10-08-11, 11:58 pm
Im not a boxer, nor have I ever trained for a combative sport. Only thing I see "odd" in this training is the use of cable presses. Also if one is not experienced with the iron I think jump shrugs, squats and deads would be too much in one session unless using significantly low percentages.

Not to nitpick, but what would a good warmup and cooldown consist of?

Good post, just giving my 0.02..

jandirigma
10-09-11, 12:35 am
Im not a boxer, nor have I ever trained for a combative sport. Only thing I see "odd" in this training is the use of cable presses. Also if one is not experienced with the iron I think jump shrugs, squats and deads would be too much in one session unless using significantly low percentages.

Not to nitpick, but what would a good warmup and cooldown consist of?

Good post, just giving my 0.02..

Oh, those standing cable presses are done in a punch-like motion. The guy will grab one handle and face away from the stack in his fighting stance and perform a straight punch from there. Hmmm, you have a point with the jump shrugs, squats, and deads though. I've tried them in my own program together and it was killer, so perhaps it may be too much for the less experienced. On the flip side though, putting the three will give ample focus on explosive force (jump shrugs), knee-dominant force (squats), and hip/lumbar-focused force production (deadlifts).

Usually I'd go with a five minute pulse raiser for warm-ups such as biking, jumprope, or boxing. After that do some mobility work. Usually stuff like atlas lunges to mobilize the torso rotation and hip flexion. Also mobilizing the shoulder and hips by dynamic stretching.

For cool down, I give the guys a choice of whatever cardio they want. It could be anything from 5-8 minutes of biking to brisk walking as a pulse-lowerer followed by some static stretching. I usually put emphasis on the legs, neck, and shoulders as these are often the most fatigued even if we stretch the whole body.

Appreciate the input, bro.

mcbeast
10-09-11, 12:41 am
I must have read that wrong. I was thinking standing shoulder presses. Oops! What you said makes sense tho. I know some people also use resistance bands for such movements. I agree with the explosiveness, however they would have to be done at a very low percentage. Especially for the lesser experienced. Good info nonetheless. Interesting looking at all different types of training

jandirigma
10-09-11, 12:45 am
I must have read that wrong. I was thinking standing shoulder presses. Oops! What you said makes sense tho. I know some people also use resistance bands for such movements. I agree with the explosiveness, however they would have to be done at a very low percentage. Especially for the lesser experienced. Good info nonetheless. Interesting looking at all different types of training

Thanks, man. True, true. Makes sense to use them in low percentage. Could be a bit too much if the some of the boys don't have the technique spot on especially besides physical development factors affecting the lift. I'll keep that in mind for the new guys.

jandirigma
10-09-11, 1:30 am
INTRODUCTION:

In this phase, we will be focusing on circuit training to develop anaerobic endurance through strength training circuits. The goal here is to be able to not only develop a high work rate but to be able to maintain a high force output as well, which is the reason why training still revolves around strength training. This is the part of the program which pretty much ties everything from the last few phases together. This is the part where the endurance and strength base built during the few phases meet. This is also where you get to apply the various movement patterns learned in the other phases such as core rotation both diagonally and horizontally (these also mimic torso motions in punches such as uppercuts for diagonal rotation and horizontal for most hooks) put together in circuits.

Training your anaerobic system is necessary as this is the system that enables you to perform short bursts of intense activity such as throwing multiple full force punches. This program will also teach your body to better tolerate the burning sensation of lactic acid build-up, which is a chemical by-product of fatigue. Through constant training, not only will you be able to better tolerate lactic acid, but your body becomes more efficient at flushing it away. Think of it as a double whammy. Better anaerobic endurance means that you can last longer and still have power to spare while lactic acid tolerance means that you're less likely to give in to fatigue. These benefits are especially important during intense trade-offs during rounds and in the amateur leagues where keeping a high work rate over a brief period is necessary. After all, a tired and hurt fighter has as many odds of winning a fight as McDonald's and Pizza Hut has of becoming ambassadors of fitness.


PROGRAM PROGRESSION:

You will have the option to decrease rest periods by 5-10 seconds each week or increase weight lifted by 5-10 pounds each week. I wouldn't recommend combining both options considering that we will only have a few weeks of training in this phase to make you that superhuman. Combining the two may lead to overtraining.


PROGRAM SCHEDULE:

We'll go for the usual schedule, one workout day with one day off. You can also choose to have two workout days in a row with one day off. We should total three workouts a week, with the rest of those days either resting or practicing technique.

Day one of each week starts off with a footwork drill circuit that will teach you to move horizontally, laterally, and accustom your lower body to generating short quick bursts of power (as with box jumps). On this day, the second circuit will tie-in knee dominant, pushing, hip-dominant, and pulling exercises that will challenge both muscular strength and your anaerobic endurance (primarily by challenging the lactic acid system). Then the third circuit is a core workout that works on hip and/or torso flexion with hip/torso extension and hip/torso rotation to accustom your core to powerful movement at various directions necessary to execute various punches at various angles.

Day two is a relatively lighter day. This allows you to recover from the last session and any martial art sessions you've had while still keeping your body active in a similar fashion to the planned circuits.

Day three i similar to day one, except that footwork and endurance is trained via jumprope and the primary strength circuit is calisthenic-based. This will accustom you to moving your own body weight which you need as a boxer, as a fighter requires both anaerobic endurance and relative strength necessary to move your own body weight efficiently over a intense periods of activity. As a progression, the number of reps per exercise will be increased each week for this circuit (except on week 3, to give the body time to adjust to the workload). Then at the end of the session, there is a core session similar to the aim of day one's.


PROGRAM WORKOUT:

Perform each circuit as quickly as possible, taking 40-90 seconds rest between sets. You'll have to pick slightly lighter weights in relation to the designated rep range chosen, since you'll be doing high-intensity activity. For example, if the rep range is for ten reps, you may have to pick something that you would ideally do twelve or fifteen reps with.

.................................................. .................................................. .................................................. .........................
DAY 1 (Week 1):

Box Jumps + Box Shuffles 3 sets x 30 sec.

Dumbbell Jump Squats + Dumbbell Unilateral Push Presses + Deadlift + Dumbbell High Pulls 4 sets x 10 reps

Kettlebell Swings + Medicine Ball Slams + Woodchoppers 4 sets x 12 reps

Cardio 10-15 mins.


DAY 2 (Week 1):

Box Hops + Box Lateral Lunges 3 sets x 30 sec.

Dumbbell Push-up w/ Row + Dumbbell Swings + Woodchoppers 4 sets x 10 reps

*HIIT 5 mins.


DAY 3 (Week 1):

**Jump Rope HIIT 3 sets x 1 min.

Burpees (12 reps) + Push-ups (8 reps) + Jump Squats (12 reps) + Pull-ups (8 reps) 4 sets

Ab Rollouts + Leg Raises + Russian Twists + Back Extensions

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 2):

Box Jumps + Box Shuffles 3 sets x 35 sec.

Bulgarian Split Squat Jump + Clap Push-ups + Twist Dumbbell Deadlift + Alternating Dumbbell Row 4 sets x 10 reps

Kettlebell Snatch + Rope/Medicine Ball Slams + Tornado Ball/ Medicine Ball Lateral Slams 4 sets x 12 reps

Cardio 10-15 mins.


DAY 2 (Week 2):

Box Hops + Box Lateral Lunges 3 sets x 35 sec.

Dumbbell Push-up w/ Row + Dumbbell Swings + Woodchoppers 4 sets x 10 reps

*HIIT 5 mins.


DAY 3 (Week 2):

**Jump Rope HIIT 3 sets x 1 min.

Burpees (15 reps) + Push-ups (10 reps) + Jump Squats (15 reps) + Pull-ups (10 reps) 4 sets

V-ups + Leg Raises + Med Ball/Tornado Ball Lateral Slams + Kettlebell Swings 4 sets x 12 reps

.................................................. .................................................. .................................................. .........................

DAY 1 (Week 3):

Box Jumps + Box Shuffles 3 sets x 25 sec.

Dumbbell Jump Lunges + Dumbbell Unilateral Bench Press + Deadlift + Dumbbell Snatch 4 sets x 8 reps

Barbell Standing Press (Punch) + Barbell Anti-Rotation + Dumbell/Kettlebell Single-arm Crunch 4 sets x 10 reps

Cardio 10-15 mins.


DAY 2 (Week 3):

Box Hops + Box Lateral Lunges 3 sets x 25 sec.

Squat + Medicine Ball Slams + Plate Halos 4 sets x 8 reps

*HIIT 5 mins.


DAY 3 (Week 3):

**Jump Rope HIIT 3 sets x 1 min.

Burpees (15 reps) + Push-ups (10 reps) + Jump Squats (15 reps) + Pull-ups (10 reps) 4 sets

Pike-ups + Dumbbell/Kettlebell Windmills + Kettlebell Swings 4 sets x 12 reps


.................................................. .................................................. .................................................. .........................

DAY 1 (Week 4):

Box Jumps + Box Shuffles 3 sets x 20 sec.

Dumbbell Jump Squats + Dumbbell Jerks + Twist Dumbbell Deadlift + Dumbbell High Pulls 4 sets x 8 reps

Kettlebell Swings + Cable Reverse Woodchopper + Overhead Crunch 4 sets x 12 reps

Cardio 10-15 mins.


DAY 2 (Week 4):

Box Hops + Box Lateral Lunges 3 sets x 20 sec.

Horizontal Row + Good Mornings + Calf Jumps 4 sets x 8 reps

*HIIT 5 mins.


DAY 4 (Week 4):

**Jump Rope HIIT 3 sets x 1 min.

Burpees (20 reps) + Push-ups (12 reps) + Jump Squats (20 reps) + Pull-ups (12 reps) 4 sets

Cable Standing Crunches + Cable Woodchopper + Cable Deadlift 4 sets x 12 reps

.................................................. .................................................. .................................................. .........................

*Choose any cardiovascular activity such as running, biking, etc. Alternate one minute of low-intensity activity such as jogging with one minute of all-out effort such as sprinting until the designated time limit is over.

**Do low-intensity skipping for ten seconds followed by ten seconds of skipping as fast as possible until one minute is over.

jandirigma
10-09-11, 1:37 am
* Correction:

DAY 1 (Week 3):

Box Jumps + Box Shuffles 3 sets x 40 sec.

DAY 1 (Week 4):

Box Jumps + Box Shuffles 3 sets x 45 sec.

C.Coronato
10-11-11, 12:37 pm
That program looks serious bro. Way too much going on for me lol

jandirigma
10-12-11, 1:54 am
That program looks serious bro. Way too much going on for me lol

Haha, thanks, bro! It's pretty much good for an entire conditioning season so it's heaps, hehe!