New Power Workout

[Sagefrancis]

Originally Posted by Fab2333

lol good rebuttal lol
classic

haha yeah, im impressed too

[Bastian27]

Hey Relentless, you said "dont do the same routine over and over again, your body will adapt and it will burn you out"

Well I'm trying to come up with a good full body conditioning drill for 3 minutes x 4-8 rounds 4 days a week but with the least amount of exercises possible, I came up with sledgehammer swings + full burpees for 90 seconds each with 1 minute rest between each round, do you think thats a bad routine? I ask because i feel that these 2 exercises you can never get use to as in if its getting easy just push out more reps. What do you think?

Thanks.

[Relentless]

you will adapt to any routine, but it isn't too hard to mix up routines though,

[gregsid]

Originally Posted by steve_7987

Ohhhhh I get it, silly me I'm sorry.

You must excuse me though, I'm going to go paint a mustache on the Mona Lisa and call it my own...

I'm sorry but are you an idiot? Have you even looked at the workout?
I took FOUR exercises from the original "300" workout/test (what ever you wana call it) that I haden't used before in the past workouts.
Let me rephrase for you cause you seem to stupid to understand. I took those few exercises I liked from that particular workout and added them to my list of exercises and created a workout out of it.
It's like saying it's not my workout because I didn't invent doing pushups first.
Please don't talk unless you know what your talking about.

[Ethan Trims]

Originally Posted by gregsid

For example;
Boxing Training - Mon/Wed/Fri
Power Training - Tue/Thur/Sat
Rest - Sunday




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.

Im suprised you dont incorporate the heavybag into your power workout. After all, too gain punching power you should hit the bag hard. I recently added(a week ago) around 20 pounds of sand to my heavybag and I am already seeing increase in my power, of course I mix in deadlifts, pullups, and plyometric sledges. But I put ever muscle in my body into every punch.

[gregsid]

Originally Posted by damian55

Im suprised you dont incorporate the heavybag into your power workout. After all, too gain punching power you should hit the bag hard. I recently added(a week ago) around 20 pounds of sand to my heavybag and I am already seeing increase in my power, of course I mix in deadlifts, pullups, and plyometric sledges. But I put ever muscle in my body into every punch.

Heavy Bag is done on a boxing day of training, the "Power" portion of the workout pretains to lifting and calistenics only. No boxing exercises are done on that day.