what sort of groundwork

2 sets of 10 x 10.

!0 excercises with 10 reps, minutes rest, repeat.

Burpees, squat-thrusts, tuck jumps, sit-ups, dorsal raises, press-ups, star jumps, abdominal bracing and leg-raises to name a few.

 

The old trainiers used to constantly stress neck exercises so it can act as shock absorber.

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well the last week in boxing we have been doing this

split into 2 groups. 1 group runs round the gym the other group does exercises in the middle of the gym. You do 1 minute then change over so for example. then every time you go back to the middle it is a different exercise and you do 5 arm exercise, 5 stomach exercise then 5 leg exercise so it takes half an hour

1 min pressups both hands on medicine ball
1 min pressups left hand on medicine ball
1 min pressups right hand on medicine ball
1 min bicep curls with medicine ball
1 min tricep dips on benchs
1 min crunches with medicine ball
1 min twist sit ups
1 min side to side with medicine balls
1 min feet 6 inches
1 min Vee sits
1 min squats with medicine ball
1 min squat thrusts single leg
1 min double leg squat thrusts
1 min starjumps
1 min squat jumps

 

its hard

another one we did was exercise sets for 2 mins non stop with 1 min break so for example and you do the exercise as much as you can in that 2 mins normally around each exercise 3 sets

Round 1: 20 Pressups, 20 Situps, 20 double leg leg raises
Round 2: "
Round 3: "
Round 4: 20 Squats, 20 Double leg squat thrusts, 20 Crunches
Round 5: "
Round 6: "

obviously you can change it around and that but its good for getting your body used to the rounds

another one we used to do all the time when we had an Army trainer with us every week was

get into groups of 3 and number them selves 1,2 and 3

the ones go up to the top of the gym and do exercises, 2 gets a medicine ball and runs up and down the gym and 3 shadowboxes or jogs on the spot at the bottom of teh gym

you do this for 1 min at every stage so 1 starts at exercises after a minute go to shadow boxing/jogging then after a minute go to the running

heres a sample

1st: Close arm Pressups
2nd: Triceps
3rd: Bicep Curls
4th: Wide Arm Pressups
5th: Normal Pressups
6th: Crunches with medicine Ball
7th: Twisting Situps
8th: Side Situps
9th: Leg Raises
10th: Feet 6 Inches
11th: Squats
12th: Squat Jumps
13th: Squat Thrusts
14th: Lunges
15th: Half Squat (Hold it their)

this ones knackering but again change number of round duration of stations to fit needs

 

What's bicep curls?

 

hold a medicine ball and lock your elbows into your sides and curl your arms up so the ball hits your chest then you lower the ball and repeat

 

ok thanks

 

Your gym actually made you do bench dips and bicep curls as opposed to bar dips and chinups?

 

great stuff, cheers :good
i'll give it a go and let you know how i get on.

 

yeh whats wrong with that?

we dont have a chinup bar and i dont have a clue what bar dips are

yeh try it out its a killer mate but real good for you

 

yeh try it out its a killer mate but real good for you[/quote]

yeah i will do mate cheers :good
i like to mix my training up now and then to shock my body a bit so always looking for new stuff to try. loving press-ups and pull-ups/chin-ups at the mo. just got a powerbar too, its ok but prefer my old 'fixed' bar, it just feels more secure. will definately try this routine tho.

 

yeah i will do mate cheers :good
i like to mix my training up now and then to shock my body a bit so always looking for new stuff to try. loving press-ups and pull-ups/chin-ups at the mo. just got a powerbar too, its ok but prefer my old 'fixed' bar, it just feels more secure. will definately try this routine tho.[/quote]

go for it the first time i did it it was crazy

yeh mixing it up is good thats what Roach does with his fighters i hear.

 

how long do you reckon i should follow the routine? week or 2?
and yeah i heard that too. its good cos your not lettting your body get used to one particular routine. i do the same with my roadwork too, mix up normal running with interval training, running the stadium steps, hill work with a bergen etc, then swap the days i do them each week too.