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This is a plyometric exercise that will work the quads, hams, shoulders, back, arms,
& abs, I am dead serious, this exercise will work it all! Your strength, stability,
agility, & power will improve by 100%, sky rocketing your explosiveness.
Thunder Rolls can be used before your boxing training regimen or it is a great finisher.
It can also be used in conjunction on your conditioning days.
Due to the powerful athletic movement of this exercise, it is important to stretch &
warm up your neck & legs.
Below are a few suggestions to combine with Thunder Rolls for maximum conditioning.
THUNDER ROLLS ‘START UP’ TRAINING LEVELS
Beginner: 4-6 lb. medicine ball...2 sets x 30 second rounds.
Intermediate: 6-9 lb. medicine ball...2 sets x 1 minute rounds.
Advance (jump as you come up): 9-15 lb. medicine ball...3 sets x 1 minute rounds.
Elite: 15-25 lb. medicine ball...3 sets x 2 minute rounds.
TIGHTEN & TONE do 3 ROUNDS
► 10-12 pushups
► rest 30 seconds
► Thunder Rolls 6-9 lb. medicine ball...30-45 seconds
► rest 30 seconds
► 10-12 Abs...Crunches or Leg Lifts
► rest 30 seconds
► 10-12 Karate Squats
► rest 30 seconds
► repeat & do 2 more Rounds
INTERMEDIATE BOXERS do 3 ROUNDS
► 15-20 Karate Squats
► rest 30 seconds
► Thunder Rolls Advance (jump as you come up) 9 lb. medicine ball...30 seconds
► rest 30 seconds
► 15-20 Lunges
► rest 30 seconds
► Thunder Rolls (twist at the top) 9 lb. medicine ball...30 seconds
► rest 30 seconds
► repeat & do 2 more rounds
ELITE ATHLETES do 3 ROUNDS
► 15-20 Pushups
► rest 30 seconds
► Thunder Rolls Advance (jump as you come up) 9-15 lb. medicine ball...45 seconds
► rest 30 seconds
► Thunder Rolls (twist at the top) 15 lb. medicine ball...1 minute
► rest 30 seconds
► 20 medicine ball crunches...15 lb. medicine ball
► rest 30 seconds
► 15-20 Karate Squats
► rest 30 seconds
► 12-15 Bench Dips
► rest 30 seconds & do 2 more rounds
Joe Leinhauser / Copyright May 15, 2005 © Thunder Rolls, Inc. / Legal Notice
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