Nov 29 2014

Boxing Conditioning Exercise: Tred Sled HICT Workout.

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Jul 19 2014

Boxing Training Tips: How To Maximize Your Performance For A Fight.

Understand this…What will severely limit a fighter’s performance in a fight will not be their training (typically) 6 weeks before a fight, but the lack thereof between fights.

This is where a great pro is truly built in GPP ( getting in real shape, energy system development, strength, speed, power, which all this being the best injury prevention method for a 6 week intense camp.

Camps will then go much smoother.This approach will also enhance SPP in camp, raising the ceiling higher on it.

Fight camps CANNOT be fat camps as Ricky Hatton’s often was and notice the health issues he suffered from that and how he quickly faded as a fighter. His endocrine system was beat up just as bad as he was later in his career as he ballooned up in weight unrecognisable conditions.

How was his camp about performance enhancement and skill. Fernando Vargas did the same in his camps later in his career costing him the same. They both got FAT between fights.

No development whatsoever ever. Just degeneration!

Rethink training. Think period.

Something I strive to do dailey and as coaches we all must to fulfill. our duty in enhancing our fighters growth, performance, and longevity alllowing them to reach their true potential.


Mar 11 2014

Boxing Strength Training Tip: How To Efectively Train The Posterior Chain.

hamstring

When you are in the gym it should be about training economy. You have or should have a life outside the gym so you want to get more done with less, hence using big bang exercises to accomplish this.

The hamstring muscles, semitendinosus, …semimembranosus, biceps femoris long & short cross the knee with all but the short head of the bicep femoris crossing and extending the hip. The short head crosses the knee. So instead of working hip extension and knee flexion in isolation, wasting time, you can work them all synergistically with one movement. Smart efficient training defined.

The entire length of the erector spinae muscles from the thoracic to lumbar are heavily recruited/worked as well as the gastroc and glutes.

So in the pictures of me performing a inverse leg curl and Brenna performing a swiss ball hip extension with knee flexion, the gastro(calves), hamstrings, glutes, lumbar and thoracic extensors are worked

Keep in mind….The kinetic chain is only as strong as its weakest link with that often being a weak back and hamstings. Women tend to be more quad dominate with female athletes suffering ACL injuries from weak hamstrings, certainly men do too with weak hams.

I don’t have a GHR or a inverse leg curl at my gym, I have a reverse hyper, so as an alternative we use a swiss ball in the pic, as well as rings which work great. The swiss ball still works very well for many people and weaker athletes.

A progression to the swiss supine hip extension with knee flexion is doing it with one leg. Once strength is built, You can also lay down a mat and have a partner )or they make benches/pads you can put your feet under to do this) hold your hands while you lower yourself to the floor and extend/flex up. You MUST first build strength to do this or you could injure/tear your hamstring. So be careful.

So integrate instead of isolating. Use one of these exercises or variations (GHR) to work both hip extension and knee flexion for bigger carry over in your training. You will prevent injury, run faster and lift more in compound movements like the squat, deadlift, and clean from using these exercises and strengthening what’s weak in the kinetic chain.

Train smart, get stronger to get a lot better!

 

SHEKFSTRAIGHTSHEKF

INVERSECURL

 

 

 


Aug 14 2013

First Things First When Designing Strength/Conditioning Workouts.

Some trainers make the mistake of purely looking at the benefit of an exercises for the person.

But they fail to qualify their client for the exercise. The question becomes is the exercise appropriate for the client?

The client’s current preparedness level is what determines program design, meaning how the program should be designed for the client’s current strength level, training age, training back ground (experience with different exercises, and methodologies) and conditioning level.

So don’t look at the exercise when designing programs or workouts that day, look closely at the client.

Shake and bake training is a recipe that cooks and delivers half baked results.

If a person isn’t feeling an exercise like a squat, deadlift, or Bulgarian split squat that day, ease up on the intensity, or really don’t have them do the exercise, dont push harder, that opens the window wide open for injury and detraining putting them in a hole.

Don’t be that trainer.

Good trainers constantly monitor the client, listen to the truth of body language on how they are reacting to the exercise, and change on a fly, the program based of how the client’s readiness level is that day.

Sometimes it’s best to have the client do half the program and then send them home.

An experienced trainer looks through the lenses of the client’s preparedness & readiness level when designing their program, and whether they stick with that program based on how the client is feeling that day.

That’s what I learned through education and trial/error. (experience)

For more info on cutting edge boxing strength/conditioning programs, click the link below, you will learn the science and learn how to design your own workouts in my book.

Click here For more boxing strength training, speed, power, workouts.