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Old 08-13-2007, 10:50 PM   #1
gregsid
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Default New Power Workout

Hey everyone, just recently I deveopled a new workout to help me build my power while still being able to maintain my speed and size.
This power work (I call it the "300" workout) is done everyother day along with my boxing routine.
For example;
Boxing Training - Mon/Wed/Fri
Power Training - Tue/Thur/Sat
Rest - Sunday

The idea behind my new workout is to combine calistenic exercises and power lifting exercises, this way I can still keep my size and speed while gaining power.
Basically I want your comments/opinions on the workout and if you think there is anything I should add to it or take away from it.

My Stats:
Age - 20
Weight - 152lbs
Height - 5'11
Boxing Experiance - 7yrs

Power Training - "300"

Warmup:
-Jumprope @ 3 Rounds, 3min each
-Stretch @ 10min

Set 1: 20-30sec maximum break between each set
-25x Pull ups
-20x Deadlift @ 155lbs
-40x Pushups
-25x Box Jump @ 3ft
-40x Floor Wiper @ 80lbs
-25x Situp Medicine Ball Slams @ 12lbs (Start laying down, situp to standing, then slam ball down)
-15x Weighted Dips @ 25lbs
-30x Medicine Ball Sit ups /w Twists @12lbs (Back on floor, chest touch knees)
-40x KB Clean and Press (20x each arm) @ 35lbs
-40x Sledge Hammer Hits (25x each arm) @ 12lb hammer
-05x Weighted Sled Tug and Run @ 250+lbs and 20meters

*If a Sled is not availible for above exercise, do below*
-05x Farmers Walk @ 45lbs (each hand), 30meters

Set 2:
-Same as Set 1, except MAX out reps past the reps listed above.

Set 3:
-MAX Pull ups
-MAX Pushups
-MAX Medicine Ball Sit ups /w Twists
-MAX Dips

Cooldown:
-Stretch @ 5min


Boxing Training - "Preditor"

Warmup
Skipping – 3 Rounds, 5min each
Stretch – 10min

Workout Part 1
** 1min Break Between Rounds**
Shadowboxing - 3 Rounds, 3min each
  • 1st round - focus on footwork, add jab only
  • 2nd round - add straight and hook
  • 3rd round – FFA
Ring Circles – 3 Rounds, 3min each
  • 1st round – alternate direction each lap
  • 2nd round – alternate direction every half-lap
  • 3rd round – alternate direction randomly
Heavy Bag – 5 Rounds, 3min each
  • 1st round – Footwork, move around bag
  • 2nd round – Add jab w/ above
  • 3rd round – Add straight and hook w/ above
  • 4th round – Combos w/ above
  • 5th round – Sprint Punching
Duck Rope – 1 Round
Reflex Bag – 2 Rounds
Skipping @ 5lbs Wrist Weights – 1 Round, 3min
Speedbag – 3 Rounds, 5min each / Last round till exhaustion

Cooldown

Light Jump Rope – 2min
Stretch – 5min


I have been doing this workout for the past 2 weeks and am already seeing a huge increase in power, my speed still feels the same and I've only gained 2lbs.
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Old 08-13-2007, 11:41 PM   #2
younghypnotiq
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Default Re: New Power Workout

where did u get the 300 workout and could i steal it from u? to use sometimes.
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Old 08-14-2007, 12:12 AM   #3
Sagefrancis
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Default Re: New Power Workout

dam, thats intense.
just watch out that your technique doesnt become sloppy when your doing the 20 deadlifts
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Old 08-14-2007, 12:52 AM   #4
Marvelous Marcum
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Default Re: New Power Workout

If you actually do that and survive... I commend you.
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Old 08-14-2007, 01:49 PM   #5
gregsid
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Default Re: New Power Workout

Sorry, double posted here lol.
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Old 08-14-2007, 01:53 PM   #6
gregsid
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Default Re: New Power Workout

Quote:
Originally Posted by younghypnotiq
where did u get the 300 workout and could i steal it from u? to use sometimes.
The "300" workout I came up with myself and yes you can use it.

Quote:
Sagefrancis "dam, thats intense.
just watch out that your technique doesnt become sloppy when your doing the 20 deadlifts"
I have done the workout out all the way through and I'm very anal about keeping good form. I feel if you don't do every exercise perfectly correct then you aren't getting everything out of all the hard work your putting in.

Quote:
If you actually do that and survive... I commend you.
Survive isn't the word for finishing it lol, its more like just barley live.
I do the "300" workout in my basement, and I can just barley make it up the stairs to take a shower.
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Old 08-14-2007, 03:05 PM   #7
CMBoxer
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Default Re: New Power Workout

Is widearm pushups good for you're pectoral muscles?
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Old 08-14-2007, 04:32 PM   #8
Marvelous Marcum
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Default Re: New Power Workout

Quote:
Originally Posted by CMBoxer
Is widearm pushups good for you're pectoral muscles?
Yes.
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Old 08-15-2007, 01:15 AM   #9
CMBoxer
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Default Re: New Power Workout

Also, I have a common cold. Is exercising and sweating good?
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Old 08-15-2007, 01:27 AM   #10
younghypnotiq
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Default Re: New Power Workout

no wait till it passses then train
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Old 08-20-2007, 12:22 AM   #11
gregsid
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Default Re: New Power Workout

I dunno, I've trained while sick before and if anything it passed quicker.
Might just be me though.
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Old 08-21-2007, 12:50 AM   #12
JMonster
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Default Re: New Power Workout

congratulations...keep it up
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Old 08-21-2007, 06:57 AM   #13
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Default Re: New Power Workout

Take roids and forget workout.
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Old 08-21-2007, 07:10 AM   #14
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Default Re: New Power Workout

Quote:
Also, I have a common cold. Is exercising and sweating good?


Yes. I even did it with synthetic fever. Don't be a sissy.
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Old 08-21-2007, 11:55 AM   #15
LoBlow
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Default Re: New Power Workout

Quote:
Originally Posted by gregsid
New Power Workout
Yo! what do you mean exactly

1. Does this routine create and produce power within you

2. Or is the title of the routine "Power workout"

if you answer yes to #1 can you explain with some detail?
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