OK I do one hour training sessions with some of my personal training clients, and I want to freshen them up a little. I'd like some of you to suggest a training objective and how you'd go about achieving the target. For example this would be an individuals session- I divide them up into 12 rounds; 1) Skip 2) Skip 3) Shadow box (dynamic strech) 4) Bag change drill (developing lateral movement) 5) Pads- Jabs 6) Pads- Combo's 7) Pads- Movement 8) Pads- Power shots with a post exhaust exercise 9) Spar- tech drill 10) Spar- tech drill 11) Spar- tech drill 12) Small circuit This workout has no specific objective; but would cover quite a few area's of a boxers workout. What do you think? Sensible input only!!!
looks good. Maybe a few rounds of press ups & sit up variations at the end to maximize their workout? - or is that what the circuit is? i'd also add another round of shadow boxing and put some 3lbs in their hands when they do it. as its 12 rounds you may as well make it harder
How long are the breaks between rounds? Instead of dong nothing between rounds, maybe do 50 press ups/burpees/crunches/squats so they don't get a break. Obviously nobody can do this for 12 rounds but throw this in after the first 3 rounds to really get the heart rate going.
Between rounds i just stay on my toes (not always) as if skipping/waiting to fight, others stop and its probably the right thing to do perhaps ? My reasoning... 1. It keep my heat up. 2. Endurance ? 3. Just felt buzzed. This isnt the case anymore and the workout has changed a bit since then, E.g. between rounds consists of running around hall with random left/right touchdowns as a group. 3x2 skipping 8x2 bag/spar/pads 8x2 bag//pads/spar 1 minute between rounds, circuit work to finish/warm down. Its changed a bit since then but this was the general format when i boxed though. Your hour session looks good, we used to finish the week with a really intensive 1 hour session (If we had no fights) No sparring, just a few of us in a thai gym/steam box. The boxing gym i talk of has been 2 rooms with 10 bags for over 10 years (community centre) and its now 1 room.
do ross enamaits punch drills e.g 3 rounds of skill work 3 rounds of power punching (no jabs, load up on all punches) 5 30 second punch out drills
I think this is a great idea, your schedule makes sense. Only word of caution is to avoid certain exercises that they can do alone, like pushups and situps within the circuit. I'm not sure how your clients are, but if I'm in a boxing training session and I'm paying for instruction, I don't want to do stuff I can easily do on my own.
Cheers lads- my clients love me pushing them through circuits they work much harder then they would do on their own. Not many people record what they do in a session- this is generic I base my workouts on periodisation and skill development. Ie if someone needs to work on movement a great propensity of their work will target movement.
Thats a hell of a lot of value in an hr session. I'd sign up. A couple good rounds of pad work is enough to get moneys worth. Only thing that came to mind is that its heavily skills based for a general workout. Some people hire personal trainers for....validation(?) aswell as instruction. ............................ Bag Conditioning workout for 40 minutes 3 minute rounds Random instant stoppages for pushups, burpees, squats or mountain climbers etc Alternate rest breaks, at your discretion Do some of the workout along side them if you're in shape, shout to get them in the fighting zone. Especially at the end when they're breaking. R 1- Jabs R 2- Basic Combos 1, 2's & 1, 2, 3's. etc R 3- Nonstop 1, 2's get them on the bike, building up speed in the round with 100% sprint at the end R 4- Focus them mostly on left side- jabs, left hooks and body shots but get rid of the square posture R 5- Combos with knockout power R 6- 1-2 bike drill. sprints at your discretion R 7- Lower body pounding drill building up power R 8- Split round- Simple combos/Power combos with sprint at the end R 9- Alternate upper and lower power punching with sprint at the end R 10- This round is at the end of the fight what you're building upto, Sprint drills, upper and lower with 110% sprint at the end.
The Quickest way to freshen them up is to tell them to have a week off! Although that will not help your bank balance.lol
