Friday, March 13, 2009

Still in action

Our recent workouts have been a bit sporadic and mainly focused on mitt training (due to issues with the heavy bags – both are back up now). As the weather finally gets warmer we’ll be adding in some training with tires and farmer carries (we’ll be using 5 gallon water bottles filled with sand). We have been sticking to basic boxing training and focusing on technique issues (elbows in while punching, keeping hand up during combinations, etc.).

New instructional videos will be up soon, weather permitting (I have to rely on natural light).

Our last workout was as follows:

2x3min jump-rope (last 30sec double unders)
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 overhead squats w/PVC pipe, 10 GHD sit-ups, 10 back (hip) extensions

Defense Circuit 2min/30sec (2 circuits)
Maize ball
Slip line

Offense Circuit 3min/1min (3 circuits)
Heavy Bag hands
Speed bag

4 rounds (3min/1min)
We started with quick straight punches (hit as soon as you see the pad) and moved to hooks and defense. Defense work mainly consisted of maintaining cover after punches and then progressed to covers followed by punches. We are working a lot on sharpening hook and body punches (staying balanced, relaxed and covered up).

3 sets of ten Ring push outs
Single ring set at waist level, 2 hands on top of ring, arms fully extended. Push out till your arms are overhead and pull back to start position. This is basically the same as a wheel push out.

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