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Here you go Irongloves members...
For those wanting to know what they should be doing outside of
the boxing gym, this program is to coincide with your training
that you do at Irongloves. It will improve your physical
abilities to better condition you for boxing, in addition,
it’s a fat burner and muscle definition accelerator.
This workout is not for the weak or for any whiners. It is a very intense
training program that will test your ‘will’ to be pushed to your max!
The Monday through Friday workout is based on a person that trains at Irongloves on Tuesday & Thursday, make adjustments if your Irongloves training falls on other days.
In the areas that you see 12/10/8, this means 12 reps using light weight,
10 reps using medium to medium heavy weight, 8 reps using heavy weight.
RED = TRAINING AT IRONGLOVES
WHITE = TRAINING ON YOUR OWN AT HOME OR AT YOUR HEALTH CLUB
Monday = Weight Training [Back/Triceps/Legs/Calves/Forearms]
1. Seated Rows: 10 reps x 3 sets
2. Lat Front Pulldowns: 10 reps x 3 sets
3. Tricep Pushdowns: 12/10/8 (total of 3 sets)
4. Tricep Dips: 10-12 reps x 3 sets
5. Leg Press: 12/10/10/8/8 (total of 5 sets)
6. Squats: 12/10/8/8 (total of 4 sets)
7. Calves: Standing 15-25 reps x 3 sets
8. Forearms: Reverse Wrist Curls 10-15 reps x 3 sets
Tuesday = Training at Irongloves
Boxing/Shadow Box/Focus Mitts/Bag Work/Speed Bag/Jump Rope/Ab work
Wednesday = Cardio Day
<select one of the three>
1. Stationary Bike: 5-6 miles
2. Treadmill: Run 1 1/2 miles or Walk 2 1/2 miles
3. Bleachers: 5 sprints up, walk down, 5 sprints up, etc., for a total of 5 rounds
Thursday = Training at Irongloves
Shadow Box/Heavy Bag/Focus Mitts/Plyometrics/Ab work
(-or- for those that are scheduled to spar this day, then the above will be skipped)
Friday = Weight Training [Chest/Shoulders/Biceps/Traps/Abs]
1. Pushups: 15-20 reps x 3-4 sets
2. Bench Press: 10 reps x 4 sets
3. Upright Rows (straight bar or v-bar): 10 reps x 3 sets
4. Side Lateral Dumbbell Raises: 10 reps x 3 sets
5. Straight Bar Biceps Curls: 12/10/8 (total of 3 sets)
6. Hammer Dumbbell Curls: 12/8/8 (total of 3 sets)
7. Shrugs (straight bar or dumbbells): 12/10/8/8 (total of 4 sets)
8. Ab Crunches: 15-25 reps x 3-4 sets
Saturday = Running Day
<select one of the two>
1A. Sprints/Beginner: 100 meters x 30 second rest x 3 rounds
1B. Sprints/Advanced: 200 meters x 30 second rest x 3 rounds
2. Cone Run: Set 2 cones approximately 20 ft. apart, start at cone #1 & run as fast
as possible to cone #2, continue to run back & forth nonstop for 45 seconds, rest
for 1 minute, do 2 more rounds, for a total of 3 rounds.
Sunday = Conditioning Day
(do all of the below; workout time approximately 45 minutes)
1. Jumping Jacks: 1 minute
2. Karate Squats: 15 reps x 3 sets
3. Jump Rope: 1 1/2 minutes
4. Gator Pushups: 15 reps x 3 sets
5. Stabilizer Squats: 12 reps x 3 sets
6. Clap Pushups: 10 reps x 3 sets
7. Jump Rope: 1 1/2 minutes
8. Ab Crunches: 20 reps x 4 sets
9. Shadow Box: 45 seconds to 1 minute x 3 sets, use Slip & Punching Drill & moving
techniques.
10. Weighted Shadow Box (2lb. dumbbells): 30-45 seconds x 2 sets
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