Nov 29 2014

Boxing Conditioning Exercise: Tred Sled HICT Workout.

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Nov 21 2014

Boxing Conditioning Workout: Airdyne Bike HICT Training.

Love our airdyne bike but it doesn’t have a resistance option. So I created my own this morning with some ankle weights and super mini bands attached to them along with a purple band attached to the handles and across my back.

Brutal upper body resistance and my legs are feeling it to, can also feel it in my core with the arms reaching forward.

HICT workout, 3 sets of 15 min. 5 min rest between series. Intensity with the volume make this nasty but extremely effective increasing the aerobic capacity of your fast twitch muscle fibers so you can go harder longer.

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Jun 6 2014

Training Economy Defined.



Francisco doing heavy sled drags with 4 plates. an 80lb. weight vest and 10lb ankle weights on each leg.

He drags heavy once a weak. Short distance 25 yards with 5-6 trips.

I like smooth slick boxer punchers but also very physical fighters. Fighters that inflict what they have built and posses. Fighters that the opponent will remember.

You build that raw physicality with the sled and for Francisco, at a young age is priceless.

Raise the ceiling for skill development by getting stronger. Eliminate stagnation in your performance.

Get stronger to get better and to lay the foundation, the garden, for special physical qualities to sprout and blossom from.

Old school with new school at Pilger’s Old Skool Boxing & Fitness Academy.

Aug 9 2013

The 10 Commandments Of A Strength Coach: When Training Fighters.

1. Thou shall understand that the skills pay the bills for the fighter/athlete.

2. Though shall understand that they addresses ONLY the needs of the fighter, while leaving their strengths alone.

3. Thou shall get more done with less so gpp does NOT interfere and take away from precious spp ( skill) training.

4. Thou shall NOT use a one size fits all shake & bake approach. The law of individuality is utilized with the fighter.

5. Thou shall have constant clear communication with the fighter & skill coach so changes, regressions or progressions can be made in gpp training.

6. Thou shall not kill the fighter by over training them with volume & intensity, but understand the demands of spp training & the ring when planning gpp training means and ONLY train according to the fighter’s readiness level that day.

7. Thou shall honor the skill coach by not trying to play a bigger role than them in the fighter’s training. A fighter fights in the ring, they don NOT lift weights in the ring.

8. Thou shall properly manage and educate the fighter on recovery & lifestyle changes (sleep, water, stress,) so the fighters results in gpp/spp are greatly improved.

9. Thou shall use proper exercise selection, training means, & intensity that correlates with the fighter’s training age/background and preparedness level, to greatly minimize any risk of injury to the fighter.

10. Thou shall understand these commandments and not be a distraction and hindrance or else they will be the first to be quickly fired.