what kind of conditioning do you guys do apart from the sports specific?

I can imagine the poor kids all brainwashed in a few months , their parent ask them about the gym and they holler back........


"how does running make u a better boxer"

"15 rep range is hypertrophy"

"ross book is the bestest"

"doing pushups only makes u better at pushups"

etc etc

 

What works AMAZINGLY well is circuit training. ie: a heavy bag workout for 3 minutes ( you can get specific like have them throw power shots that round, then speed punches the next, then constant punches). Cut the recovery time from the general minute down between 30 and 45 seconds. have them switch to jump rope 1 rnd with same recovery rate then to mountain climbers, then burpies(by the time you do about a half round of either of these you are tanked. then have them do abs pul ups and run (these wont be judged by rounds but until exhaustion, or set a time or distance for the run.) if you want to mix it up, a great workout for your legs is the stair stepper. you can break up the heavy bag rounds so they are not on the bag for 3 straight rounds too but so that they rotate through stations. and finally you want to make sure they do some light shadow boxing after all of these and make them work specifically on form. doing this while your exhausted will help you in that final round from getting sloppy.

Of course dont expect everyone to be able to finish the whole work out in their first circuit, instead maybe break it down so they build up onto this over time, and add some of your own twists to the routine. :good

 

Get them to a hill and do hill sprints. I just did some this 30 minutes ago and it was pretty good. The last few reps were more like hill runs not sprints lol. Heres what I did:

10 burpees (with pushup and explosive jump)
60-70m hill sprint (30ish degree incline)
5 or 10 clapping pushups
Walk to bottom and repeat immediately
6-10 rounds

Heres one that is murder as well so long as you push yourself (as with anything):

30 seconds burpees
30 seconds lateral jumps over med ball (or something else)
30 seconds high knee dumbell press sprint (3lb db's)
30 seconds burpees
30 seconds lateral jumps
30 seconds high knee dumbell press sprint (3lb db's)
30-60 seconds rest
x4-6 rounds

This one alot of the guys at the gym like:

15 second high knee dumbell punches (fast as possible, 3lbs)
15 second moderate speed straight punches (3lb db's)
repeat until the end of the round. 4 rounds at least. Its mostly shoulder conditioning.