11 MAY: Boxing workout

This was one of the hardest boxing workouts I've had in a few years. Our first phase of the workout served as a warm-up. Middle phase was focused on work output and power, so it totally demolished me. The last phase was a finisher that almost made me and my training partner throw up.

Phase 1: Defensive drills - 8 rounds @ 3min / 30sec
For one round, Boxer A throws straight punches at Boxer B. Boxer B has to slip outside, or inside the punches occasionally Boxer B may block, but 80% of the effort is going into slipping. Boxer A and Boxer B rotate each round, so they both have equal time on offense and defense. As the round progress, you build up to a more realistic pace, and add some movement around the 'ring' to make it progressively more challenging. Throwing so many light punches is great conditioning for your shoulders!!!!!


Phase 2: Heavy bag / Shadow boxing - 6 rounds @ 3min / 1min
We alternated between heavy bag [power] work and shadow boxing [work output] work. By training two opposed energy systems, we FULLY exhausted ourselves by the 4th round. Rounds 5 and 6 were torture!!!!!


Phase 3: Burn-outs!!!!! @ 30sec / 10sec
First portion was heavy bag work. Punch as fast as you possibly can for 30 seconds; rest 10seconds, and repeat 2 more time.
Total: 3 burn-outs on heavy bag

Second portion was burpees. Rest 20 seconds after the 3rd heavy bag burnout then start on Burpees. Same protocol: 30sec on, 10sec rest. Repeat twice. These will gas ANYONE!!!

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