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 WELCOME TO THUNDER ROLLS -- you are in for a killing!
by Joe Leinhauser


THUNDER ROLLS©
Total Overall Body Conditioning
click on photo to view clip

 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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Copyright © 1992-2010 Irongloves Boxing Gym. All rights reserved. Tempe, Arizona

Joe Leinhauser


IRONGLOVES Voted #1
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