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Old 11-20-2009, 03:34 AM   #1
GreatWhiteHype
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Join Date: Nov 2008
Posts: 53
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Default Workout - Evaluate / Tweak?

I'm fighting in about 9 weeks. This is the workout I'm doing. Due to location restraints (deployed to Afghanistan) there will be NO boxing workouts the first six weeks except what I can do on my own with no equipment (shadowboxing, footwork drills, etc).
Please give me any suggestions you may have to tweak it for amateur boxing specifically. I have 5 years of muay Thai under my belt, but this will be my first pure boxing fight.

Resting heart rate - 68bpm (7,500ft elevation)
Goal - 60bpm (7,500ft elevation); increase work capacity; ability to maintain high punch output for 3 rounds
5RM on big lifts - Squat 230, Deadlift 255, Military Press 115, Dumbell Bench 140

Day 1: Starting strength Onus Wunsler variation (am)
LSD run 30-45 min at 70-80% max heart rate (pm)

Day 2: 6 week Muscle Endurance program from 8weeksout.com / ab work

Day 3: Low weight circuit training - 4x2min rounds
Starting strength Onus Wunsler variation (pm)

Day 4: 6 week Muscle Endurance program from 8weeksout.com / ab work

Day 5: Starting strength Onus Wunsler variation (am)
LSD run 30-45 min at 70-80% max heart rate (pm)

Day 6: Interval Sprints 1:2 work rest ratio for 15 minutes. (am)
GPP work - Sandbags, tire flips, sledgehammer, etc (pm)

For reference -
Starting Strength - Onus Wunsler variation:
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)

Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps


6 week muscle endurance program from 8weeksout.com:
http://www.8weeksout.com/phpBB3/viewforum.php?f=8
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