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Chapter 13
The Lightweight:
Weeks 1 and 2
Two exercises for Three sets. For example: barbell flat bench press and
chest barbell incline press.
Two exercises for Three sets. For example: wide grip lat; pulldown and
back close grip lat; pulldown.
Three exercises Three sets. For example: squats and leg press.
for legs
Tuesday Workout
Thursday Workout
Saturday Workout
Running Bleachers
Notice that you'll run after the kickboxing workout; you'll still hit the
pavement three times a week and do sprint work on Saturdays. Keep in
mind that you'll be tired from the kickboxing, so go slow. Just run for
about 20 to 30 minutes on Monday, Wednesday, and Friday.
Find a set of bleachers. (Here's a tip: Most high schools have a track,
complete with bleachers.) That's right, you'll run the bleachers. The pace
needs to be quick, but you
don't have to sprint up and down the bleachers. Your sprint training is
about to intensify:
Three minutes of stadium stairs
Two 200-meter sprints
Two 100-meter sprints
Chapter 15
The Heavyweight:
Weeks 5 and 6
Tuesday Workout
Saturday Workout
Thursday Night
Two 200-meter sprints
Two 100-meter sprints
Ten 10-meter sprints/walking intervals
Saturday Afternoon
Three minutes of stadium stairs
Four 100-meter sprints
Four 50-meters
Ten 10-meter sprints/walking intervals
Two minutes of running stadium stairs
Superior Sparring
Week 5 Workouts (Monday, Wednesday, Friday)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of full contact sparring
Three rounds of focus mitts
Two rounds of kicking shields
Two rounds of Thai pads
Two rounds of bag work
Two conditioning exercises for each body group
Final stretching
Week 5 Workouts (Tuesday, Thursday)
Warmup
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Five (or as many rounds as the fight is scheduled) full contact sparring
rounds
Ab work
Final stretching
Monday Workout (Week 6)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of boxing sparring
Six rounds of focus mitts
Three rounds of bag work (boxing only)
Two conditioning drills for each body group
Final stretching
Wednesday Workout (Week 6)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of sparring (both kicking and punching)
Six rounds of kicking shield
Two conditioning drills of each body group
Final stretching
Friday Workout (Week 6)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of sparring (both kicking and punching)
Five rounds of Thai pads
Two rounds of bag work
Conditioning drills
Final stretching
Chapter 16
The Super Heavyweight:
Weeks 7 and 8
Good-Bye, Asphalt
Now to the physical workout.. . . At last, there is no more aerobic running,
unless you're struggling to make your weight class. If that's the case, keep
running after your kickboxing workouts. Otherwise, you'll add some
intense anaerobic running at the end of this week (Thursday, Friday, and
Saturday):
Five minutes of stadium stairs
Two 200-meter sprints
Two 100-meter sprints
Four 50-meter sprints
Ten 10-meter sprints/walking intervals