Strength conditioning for boxing

This particular part of my training is a modified version used for the S.W.A.T teams in the western states.

I keep it short,simple, and on a budget so anyone can do it.

I stress that you use the high-tension technique of staying tight throughout the move and keep the rest periods 3-5 minutes long.

Another point I would like to make is to adjust the weight according to body feel. If i cannot finish a 4th set of ''Pistols" (one legged squats) with a 45lb kettle bell, I will finish with the 35lb KB or just bodyweight alone. You will have days where you will feel stronger than others and it is here that the "Greasing the groove" method comes into play.


3-5 Exercises

3-5 Sets

3-5 Repetitions

3-5 Minutes of rest between the sets


Below are the exercises that I use.

'Pistol' or one-legged squat

One armed pushup

Pullup/chinup combined with a leg raise at the bottom of the movement

Deadlift

Kettlebell clean and press

One arm dumbbell clean and push press




Keep it simple,short and intense and your strength gains will go up quickly to compliment your combat training. This is the first in a series of routines I use on a daily basis and will post them as I go along. Thanks and I hope you benefit from this as I have:thumbsup

 

You can start with using a chair to assist you and gradually groove into the full ass to heel position.

You can also substitute "crushing" a dumbbell by its head(dumbbell is positioned vertically) and performing front speed squats.:good

 

Thank you. No, but I have used these techniques and have gotten great results in a short amount of time. I will also be posting routines that I have modified from Spetsnaz and other Special op based training.

Using these programs motivates me to reach a level of fitness that world class military operators and elite level combat athletes have acquired. We all take different paths to get the same results as long as the core basics of the training are in place.

1. Do not train to failure for strength

2. Variety

3. Short and intense

4. Rest and nutrition.

5. Consistency

 

Hello again all and Merry Christmas eve.

I have come up with this simple yet very effective hybrid that has origins in burpees and was inspired by my previously posted "bear workout"

Equipment

-Iron Gym pull/chin up bar $30 at Walmart(<Sorry Amy)

-Weighted 20lb vest

-Kettlebell 45lbs

I will now describe step by step the movement. Rep scheme is a 5x5 ladder system

1. Drop to pushup position and perform (enter rep here)

2. Perform the mountain climber movement with both legs (enter rep here)

3. Jump up and proceed to deadlift and snatch the KB ONCE and perform front squats (Enter rep here)

4. Place weight down and proceed to pullup bar and perform (enter rep here)

You will repeat these steps in the ladder rep scheme of 1,2,3,4,5,1,2,3,4,5 for each movement (except dead lift snatch part) and for 3-5 minutes


The beauty lies in being able to modify the intensity and weight. Plyometric push ups or squats can be integrated in there and modified grips on the pull/chin part with the Iron Gym makes this very effective and less likely to become boring.

The amount of sets and rest will depend on your body feel and weight vest is optional.


I have yet to incorporate my ankle weights in there but when I do, it will make the pullup jackknife leglift that much harder Enjoy and keep on rolling guys!!!:thumbsup

 

Merry Christmas Brothers

This little gem I picked up from reading Pavel's literature and found it to be very effective in quick strength gains.


The following technique is simply overcoming dead weight without a pre stretch or bounce. I theorize that most grappling and overall combat sports movements start from the ''dead weight" position. i.e. being in the middle of a combo punching movement or shooting technique is easier than the explosive start required at the very start of the movement.

Pushup- begin by lowering yourself and resting your chest on the ground for 1-2 seconds before elevating and finishing the rep.

Pullup/Chinup- I perform this with a weight vest,ankle weights and a kb strapped around my waist and at the start my feet are resting on the ground and the only part of my upper body that is tense at the time is my grip. When I finish the pull movement, I rest my feet at the bottom again and relaxing before I go up again.

I would highly suggest the greasing the groove method as this movement taxes me and going by body feel will help prevent burn out. Rest and nutrition makes up the rest to prevent said burnout.

 

Here's another sweet mashup that was inspired by the following vid of GSP's strength training.

One armed pushup w weighted vest for reps of 3-5 then immediately perform clap pushups and matching reps used for first movement.

One legged squat w KB (both legs) followed by explosive jumps like the ones GSP performs in the video sans equipment.

Have not come up with one for the pullup portion of things so any suggestions would be very welcome.

A mixture of strength and explosiveness on a budget and time constraints.


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