21 OCT: Fight conditioning

As my buddy Plieb pointed out, most of what I'm doing has little carryover to fight training, but Mondays are pure fight conditioning

We did a 3 station circuit: 1) heavy bag, 2) conditoning drills, 3) recovery
Rounds: 2 minutes
Rest: 30 secounds
total cricuits: 4

1) heavy bag: first two rounds focused on technique and balance. We progressively raised the intensity to 100% effort on the 4th round

2) Conditioning drills: 10,9,8,7......
  • Burpees
  • 25lb medicine ball slam
  • Swiss ball crunch

In two minutes, i was barely able to complete 10 of each. I think I need a lighter medicine ball to be able to repeat more often in 2 minutes.

We finished off with a 1 minute burnout drill on the heavy bag. One minute of jab-cross-jab-cross-jab-cross........

Comments

plieb said…
thats more like it. i read somewhere that evander holyfield's -- widely regarded as the best conditioned heavy weight boxed in history -- workouts consisted of multiple rounds of 10-30 seconds of action at top intensity. i think he was also on dancing with the stars, but i could be wrong.
October 21, 2008 at 3:00 PM
MMAdrian said…
But he also did some serious powerlifter / bodybuilder work to move up from cruiser weight to heavyweight! His strength coach for many years was Dr. Fred Hatfield, aka Dr. Squat!
October 21, 2008 at 4:26 PM
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