Originally Posted by highguard
do you have any more info on juan diaz workout????
sounds very interesting to me as a heavyweight with a repaired knee
Monday-600 stomach crunches all different angles,hammer strength bench press,high-back rows and pull-ups with weights held between his feet all done as a super-set. Then tricep dips, dumbbell hang-cleans and reverse bicep-curls. Finish with 100 pushups. Then Juan spends a hour and half on the rotating stairmaster machine. Then he swims for a mile in a half which last about 45 minutes.
Tuesday-5 minute warmup, abdominal,neck and hip work. 3 rounds of shadow-boxing,12-15 rounds of bag,pad,jump rope and sparring. Day ends with 5 mile stairmaster session.
Wednesday-50 standard pushups,10 reps of each plyometric push-ups,wude-stance pushups and hip-elevated pushups. Minute and half rest then repeat that routine then rest and repeat agian. 3 sets up pullups until failure followed by 3 sets up hyperextension back exercises. Mile and half swimming in the pool.
Thursday-5 minute warmup,abdominal,neck,hip work. 3 rounds of shadowboxing,12-15 rounds of bag,pad,jump rope and sparring. 5 miles on the stairmaster.
Friday-3 sets of split-stance lunges while holding 40 pound dumbbells,Juan then does 3 sets of dumbbell deadlifts adding a calf raise into each rep. Sit and Squat where Juan stands next to a bench holding 40 pound dumbbells and do squats until hes in a seated postion before going back up. Finishes workout with 2 sets of seated leg pressed with 400 pounds.
1 1/2 hour swim.
Saturday-5 minute warmup,abdominal,neck,hip work.3 rounds of shadow boxing,12-15 rounds of bag,pad,jump rope and sparring. 5 miles of stairmaster machine.
This is written from a catalog by a past poster, but I have the magazine. And it is, quite possibly, one of the better boxing workouts ever devised. I've done something similar, and it worked great.