Work Capacity 101 The Routine The following routine consists of four movements. Each movement will be performed non-stop, with no rest between exercises. You will continue this workout for 20-minutes. Your goal is to perform the circuit 10 times in 20-minutes. You will begin a new circuit on every 2nd minute (ex. 2, 4, 6, 8, 10, 12, 14, 16, and 18 minutes). The circuit will average approximately 75 seconds (+/- 10 to 15 seconds). This will allow approximately 45 seconds of rest before starting the next cycle. For example: Start the routine at time 0:00 Circuit lasts 75 seconds (ending at 1:15) Rest 45 seconds (until 2:00) Begin second pass through circuit at 2:00 This will continue for 20-minutes, or until you have completed 10 circuits. The circuit may not feel too difficult after the first few cycles, but becomes more and more challenging as you approach the 20-minute mark. The Exercises Pull-ups x 5 Medicine Ball Slams x 10 Burpees x 15 Jumping Jacks x 20 Perform each movement as fast as possible. Move from one exercise to the next without stopping. Tuesday Work Capacity 101 50 pull ups, 100 medicine ball slams, 150 burpees, 200 jumping jacks 3.5 minutes tyre jumping & 3.5 minutes of skipping 10x30 seconds footwork drills lateral hops, verticle hops, figure 8's, switches 4 x 2 minutes shadow boxing 5ib weights, 3ib weights, no weights, 3ib weights 5 x 2 minutes of hard K-1 pads 150 Crunches & 1 Minute Plank Jack Knifes, High Crunches, Low Crunches
Wednesday Strength Work 1 x 5 45KG bench 1 x 5 55kg bench 1 x 5 60kg bench 1 x 4 60kg bench 1 x 3 60kg bench 1 x 3 60kg bench Explosive Work 2 Dumbbell Split Snatch 5 x 3 reps (15KG + Bar) 2 Dumbbell Push Press 5 x 3 reps (12.5KG + Bar) Complex Pair 4 sets : One Arm Bench Press x 5 reps each arm (15KG) Depth Push Up x 8 (0.5 Metre) Complex Pair 4 sets : Wall Squat x 60 seconds Jumping Squats x 10 Dumbell Swings - 3 x 15 reps each arm (15kg)
Bench Press You need a strong base to press the weight from. Tighten your upper-back. Grip the bar hard: try to break it apart like breaking spaghetti. Grip Width. Too narrow & youll lose strength. Too wide & the distance the bar travels shortens. Grip width should be about 55-71cm/22-28″ depending on your build. Forearms perpendicular to the floor when the bar touches your chest. Gripping the Bar. Secure the bar with your thumbs by rotating your hands in. Put the bar in the palm of your hand, close to your wrist. If you put the bar close to your fingers, youll get wrist pain. Tight Upper-back. Squeeze your shoulder-blades before getting on the bench. Keep your shoulder-blades back & down at all times like on the picture below. This gives your body a solid base to press the bar from. Chest Up. Dont allow your chest to go flat or shoulders to roll forward. Youll lose upper-back tightness, losing power & increasing risk of shoulder injury. Keep your chest up at all time. Feet. Use a wide foot stance to increase stability on the bench. Feet flat on the floor, weight on the heels, lower leg perpendicular to the floor. This prevents extreme arching of your lower back. This content is protected Tight upper-back, squeezing the shoulder-blades. Image credit: dehwang. The Bench Press. Remember to keep the tight position during the Bench Press from start to finish. Squeeze the bar, keep your upper-back tight & your chest up. Unrack the weight with straight arms. Bench. Bar to Chest. Touch your chest where your forearms are perpendicular to the floor when looking from the side. Press in a Straight Line. Dont look at the bar. Fix a point at the ceiling. Press the bar in a straight line above your chest, not towards your face. Keep the bar above your elbows during the whole lift. Common Errors. The following Bench Press errors are either inefficient or potentially dangerous. Avoid them at all costs. Unracking with Bent Arms. Dont risk the bar falling on your face. Your arms are strongest when your elbows are locked. Unrack & bring the bar above your chest with locked elbows. Pressing to Your Face. The shortest distance between 2 points is a straight line. Press in a straight line. Fix a point at the ceiling where you want the bar to go. Dont look at the bar. Bending Your Wrists. This will get you wrist pain. Put the bar in the palm of your hand. Close to your wrists, not close to your fingers. Squeeze the bar so it doesnt move. Elbows. Too high is bad for your shoulders. Too low is inefficient. Put your elbows between perpendicular to & parallel with your torso. Shoulders Forward. Dont let your shoulders roll forward. Its bad posture, bad technique & a guaranteed way to get shoulder injuries. Keep your chest up, shoulder-blades back & down and upper-back tight. Glutes off the Bench. This makes the distance the bar travels shorter & thus the Bench Press easier. However it puts pressure on your back, especially when the weight gets heavy. Youre more stable when your glutes are on the bench. Keep them there. Pushing Your Head into The Bench. Youll injure your neck. Tighten your neck muscles, without pushing your head into the bench.
Warmup 10 Minutes Skipping Heavy Bag Work 5 x 2 Minutes - Jab, Cross, Round Kick, Teep Kick, Push Kick 5 x 2 Minutes - Just Kicks 3 x 2 Minutes - Just Boxing Pad Work 5 x 2 Minutes - Jab/Jab-Cross, Jab-Cross/Jab-Cross-Jab, Cross-Hook-Cross/Hook-Cross-Hook, Uppercuts/Body Shots, Free 6 x 2 Minutes - Jab, Cross, Hooks, Uppercuts, Body Shots, Cross-Hook, Hook-Cross, 6 x 2 Minutes - Leg Kicks, Push/Teep Kicks, Round Kicks Ab Routine 5 x 5 Standing Wheel Rollouts 5 x 15 V-Ups with 10ib Medicine Ball 5 x 20 Russian Twists with 25KG Plate 5 x 15 Back Extensions 5 x 10 Pull Ups 5 x 5 Crunches - Holding for 5 seconds
Deadlifting 3 x 70kg deadlift 5 x 90kg deadlift 5 x 100kg deadlift 5 x 100kg deadlift 3 x 110kg deadlift 3 x 110kg deadlift 3 x 110kg deadlift 1 x 120kg deadlift 1 x 120kg deadlift 1 x 120kg deadlift Boxing Class 3 x 2 Minutes Skipping 2 x 2 Minutes on Bag 2 x 2 Minutes Shadow Boxing 3 x 2 Minutes (30 sec lateral jumps, 30 seconds bag work) Explosive / Power Based Combinations Right Uppercut - Right Cross - Left Hook Left Uppercut - Left Hook - Right Cross Jab-Cross-Jab-Cross Inside Four Count Hand Pads 5 x 2 Minutes (Three with Ed, Two with Nikki) RD1: Left Uppercut, Right Cross RD2: Left Uppercut, Right Cross, Left Hook RD3: Working on Bobbing & Weaking then thowing Cross / Hook RD4: Come Under Left Hook, Come Under Right Hook, Hook, Cross, Hook RD5: Various Combinations Sparring 5 x 2 Minutes with Kadeth (ISKA Area Champion, 3 time challenger British Title)
5 x 2 Minutes - Jumping on Tyres 7 x 2 Minutes - Heavy Bag Work 5 x 2 Minutes - Fast and Fight Like Hand Pads 7 x 2 Minutes - Hard but Technical Hand Pads 200 Sit Ups + 1 Minute Plank
Abdominal Circuit 5 x 5 x The Flag 5 x 6 x Side Bend (Each Side) 5 x 15 x V-Ups 5 x 8 x Dumbbell Twist (Each Side) 5 x 12 x Back Extensions Technique based drills 3 x 2 minutes Speed Ball 5 x 2 minutes HARD Pad Work 100 x Leg Kicks over a stool Heavy Bag Work 5 x 1.5 minutes just punches 5 x 1.5 minutes just kicks 5 x 1.5 minutes K-1 (kicks and punches) 5 x 1.5 minutes just knees Finisher 10/10-1/1 x Overhead Press/Burpee
Bench Press 5 x 45kg 5 x 50kg 5 x 55kg 5 x 60kg 5 x 60kg 5 x 60kg 4 x 63kg Heavy Bag Work 10 x 1.5 Minutes on HEAVY bag The rock hard heavy bag, practicing leg kicks before and after punches Muay Thai Class Some cardio based warmup Numerous Pad Combinations: Jab-Round Kick Front Kick-Step Through Cross-Left High Kick Block Jab-Block Leg Kick-Cross-Knee Hard Round Kicks 6 x 1 Minute Rounds Sparring
Density Day 10 Minutes - 2 Snatches (Each Arms) & 6 Burpees 10 Minutes - Medcine Ball Slams 5 Minutes - Smashing Heavy Bag (Mainly hooks and crosses) Bag Work Round 1: Right Kick - Hook - Cross - Left Kick Round 2: Left Kick - Cross - Hook - Right Kick Round 3: Right Kick - Hook - Cross - Left Kick Round 4: Left Kick - Cross - Hook - Right Kick Round 5: Left Skip Kick - Cross - Hook - Right Round Kick Round 6: Left Body Shot - Left Uppercut - Cross - Hook Round 7: Left Body Shot - Left Uppercut - Cross - Hook Round 8: Right Body Shot - Right Uppercut - Hook - Cross Round 9: Right Body Shot - Right Uppercut - Hook - Cross Round 10: Right Uppercut - Hook - Right Kick
Deadlift 1 x 5 x 80kg 2 x 5 - 100kg 2 x 5 - 110kg Bench Press 1 x 5 - 43kg 1 x 5 - 53kg 4 x 5 - 60kg 1 x 5 - 63kg Bag Work 5 x 1.5 Minutes - Boxing Heavy Bag 5 x 1.5 Minutes - Kicking Heavy Bag 5 x 1.5 Minutes - Double End Bag 5 x 1.5 Minutes - Punch / Kick Combos Sparring 6 x 3 Minutes - Slow Controlled (Maximising Technique) Explosive Weights 5 x 3 - Double Dumbell Split Snatch (15kg) 5 x 3 - Double Dumbell Push Press (15kg) 100 x Double Jabs in sets of 20 (Just Gloves)
1.5 Hours Technique - Working on a number of things with trainer holding pads: Jab Cross Left Hook Right Hook Stepping into the jab Jabbing as opponent steps in and then moving right Left Hook as opponent steps in and then moving left Hook-Cross Rapid Knees Inside Leg Kick Outside Leg Kick Switch Kick to Opponents Rear Leg Muaythai Class - 1 Hour 20 Rounds of Light & Technical sparring x 2 Minutes
Strength Work 5 x 5 Bench Press - 60KG Abdominal Circuit The Flag - 5 x 5 Russian Twist - 5 x 20 (10 each side) V-Ups - 5 x 15 Back Extensions - 5 x 12 Ab Wheel Roll Out - 5 x 5 Chin Ups - 5 x 10 Side Bends - 5 x 12 (6 each side)
10 Minutes Skipping 5 x 2 Minute Rounds on Speedball - Working jab technique and footwork 5 x 2 Minute Rounds on Heavy Bag - Punching and combos 5 x 2 Minute Rounds on Banana Bag - Kicking Push Kicks and Round Kicks 5 x 2 Minute Rounds on Pads going over basics (focus on speed)
