Fernandovlnt

Jul 8th 2014

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Boxing Strength Training Phase One

DOWNLOADS/VIEWS: 144/7044

RATING: 79 (FROM 15 JEFIT MEMBERS)

4 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Improve boxing performance 50>60% of 1RPM last rep near failure one days rest in between.

Phase One >Strength Training/ Full body 15 exercises, 1 hr 49 mins

Stationary Bike	1x1 reps	rest: 10s
Barbell Military Press Behind Neck	3x8 reps	rest: 60s
Barbell 1/2 Squat	3x15 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Wide Grip Lat Pulldown	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Lying Leg Curls	3x8 reps	rest: 60s
Cable High Pulley Overhead Tricep Extension	3x8 reps	rest: 60s
Donkey Calf Raises	3x20 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Up Right Row	3x8 reps	rest: 60s
Ab Crunch Machine	3x15 reps	rest: 60s
Crunches	3x15 reps	rest: 60s
Decline Bench Leg Raise	3x15 reps	rest: 60s
Medicine Ball Full Twist	3x8 reps	rest: 60s

Phase One>Boxing 11 exercises, 1 hr 46 mins

Indoor Cycling	1x1 reps	rest: 10s
Boxing	1x1 reps	rest: 45s
Deep Push Up	3x10 reps	rest: 45s
Push Up	3x10 reps	rest: 45s
Pull Ups	3x10 reps	rest: 45s
Inverted Row	3x10 reps	rest: 45s
Ab Crunch Machine	3x10 reps	rest: 45s
Air Bike	3x10 reps	rest: 45s
Crunches	3x10 reps	rest: 45s
Decline Bench Weighted Twist	3x10 reps	rest: 45s
Plank	3x1 reps	rest: 45s

Phase one>Strength Training/Full body 17 exercises, 1 hr 50 mins

Indoor Cycling	1x1 reps	rest: 10s
Barbell Push Press Behind The Neck	3x10 reps	rest: 45s
Kettlebell Step up	3x10 reps	rest: 45s
Barbell Wide Grip Bench Press	3x10 reps	rest: 45s
Barbell Bent Over Row	3x10 reps	rest: 45s
Barbell Deadlift	3x10 reps	rest: 45s
Cable High Pulley Overhead Tricep Extension	3x10 reps	rest: 45s
Hack Calf Raise	3x10 reps	rest: 45s
Barbell Shrug	3x10 reps	rest: 45s
Cable External Rotation	3x10 reps	rest: 45s
Barbell Preacher Curl	3x10 reps	rest: 45s
Cable Internal Rotation	3x10 reps	rest: 45s
Cable Lateral Raise	3x10 reps	rest: 45s
Ab Crunch Machine	3x10 reps	rest: 45s
Barbell Ab Rollout on Knees	3x10 reps	rest: 45s
Decline Bench Knee Raise	3x10 reps	rest: 45s
Crunches	3x10 reps	rest: 45s

Phase one>Boxing 11 exercises, 1 hr 48 mins

Indoor Cycling	1x1 reps	rest: 10s
Boxing	1x1 reps	rest: 45s
Deep Push Up	3x10 reps	rest: 45s
Incline Push Up Depth Jump	3x10 reps	rest: 45s
Machine Assisted Pull Up	3x10 reps	rest: 45s
Inverted Row	3x10 reps	rest: 45s
Crunches	3x10 reps	rest: 45s
Decline Bench Weighted Twist	3x10 reps	rest: 45s
Leg Raise	3x10 reps	rest: 45s
Plank	3x1 reps	rest: 45s
Ab Crunch Machine	3x10 reps	rest: 45s

Phase One > Strength Training /Full Body 17 exercises, 1 hr 50 mins

Indoor Cycling	1x1 reps	rest: 10s
Barbell Behind The Head Military Press	3x10 reps	rest: 45s
Dumbbell Lunges	3x10 reps	rest: 45s
Leg Press	3x10 reps	rest: 45s
Barbell Bench Press	3x10 reps	rest: 45s
Cable Seated Row	3x10 reps	rest: 45s
Barbell Curl	3x10 reps	rest: 45s
Lying Leg Curls	3x10 reps	rest: 45s
Barbell Close Grip Bench Press	3x10 reps	rest: 45s
Hack Calf Raise	3x10 reps	rest: 45s
Smith Machine Upright Row	3x10 reps	rest: 45s
Cable External Rotation	3x10 reps	rest: 45s
Cable Internal Rotation	3x10 reps	rest: 45s
Barbell Shrugs Behind The Back	3x10 reps	rest: 45s
Ab Crunch Machine	3x10 reps	rest: 45s
Crunches	3x10 reps	rest: 45s
Leg Raise	3x10 reps	rest: 45s