Boxing Week Training is now on!

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    Boxing Week Training is now on!

    So, now you can be a contender. But for that to happen you need to leave it all behind and check in at our remote Boxing Training Camp high in the mountains. Or you can follow Boxing Week which is now live and start getting your limb speed, fitness level and boxing drills up to par, starting with Speed, of course. Add a little running to it every day. Do some extra push ups before you hit the shower last thing at night and maybe a few sit ups in the morning when you wake up and at the other end of the week you will have undergone one heck of an experience! Stay strong.

    Day 1: Boxer Speed Workout

    The week starts off with a bang! Speed is a critical component of every martial art and boxing is no exception. You can only develop speed by forcing muscles to perform at a high level of execution when they are already struggling with fatigue. The Speed workout is designed to load muscle groups in exactly this fashion. The push-ups can get pretty hard as the workout advances so if you find yourself reaching the very end of your physical resources you can perform them on your knees. The emphasis here is on repetition and the higher the rep count you manage in each exercise, the better.



    Day 2: Boxer Endurance Workout
    Endurance is a key element of boxing. It's no good being fast and dangerous if you cannot go the distance. To do that you need to have muscles that can sustain their work rate for long periods of time and the kind of aerobic capacity that allows you to recover on the fly. The Endurance workout is here to help you achieve all this. There are 50 High Knees to perform after each exercise and they really need to be high with your knee coming at least to the height of your waist. The ball of the foot should be the only impact area when your foot lands.



    Day 3: Boxing Agility Workout

    Boxing requires agility not just so you can get to your target as choice as quickly as possible but so you can be as hard a target to find as possible. That requires muscle control and muscle control starts from the ground up, where your feet make contact with the planet. There are countless of agility exercises we can do here. The ones chosen for the workout are both deep in focus and accessible to everyone. As you do them, focus on how your feet move in relation to each other and then in relation to your body. You want to try and keep your bodyweight evenly divided between your feet so it's always fifty-fifty when they are both on the ground and your feet about a shoulder width apart when you practice Bob & Weave and punching to the side with leg switches. In Bob & Weave try and keep your upper body as straight as possible and bend your knees each time you execute the technique.




    Day 4: Boxer Power Workout
    Congratulations! You made it this far which means that now things can only get harder Power in boxing is the result of many different muscles working together and performing well-practiced routines. In the Boxer Power workout we get to recruit almost every muscle we have and force our bodies to generate the kind of output that makes us dangerous. If you have a punch bag handy this is one workout where you get to use it, but it's not obligatory, performing the punches in mid-air with full body swing behind them works just as well.



    Day 5: Boxer Flexibility Workout

    We are almost at the end of the boxing training week and things are getting serious. Flexibility is key to suppleness. It allows a boxer's punch to whip out, fast a lightening and his feet to dance lightly on the canvas after ten grueling rounds. The flexibility exercises here will not tire you out too much but they will force your body to increases its range of motion and your muscles to stay relaxed and ready for action.



    Day 6: Boxer Abs Workout

    Everything you've been working for until now has led you to this: abs work. Without strong abs a boxer is vulnerable. Without strong abs a boxer is also unable to deliver the full power he generates from his feet to his punches. Torso rotation is also slow making the punches weaker still. So, strong abs are armor (but you knew that already ) and they are a powerpack making your every move that much more dangerous. Be dangerous, Be very dangerous!



    Day 7: Fight Night!

    Congratulations! You've made it this far so now's your chance to put everything you know into play and prove that your body is one finely-tuned combat machine. Balance lightly on the balls of your feet, with your weight evenly distributed 50/50 at the beginning of each exercise. Put your whole body behind each punch. Make sure you bend your knees when you perform upper cuts, bend your front knee in Lunge punches and use your legs to drive every punch you throw forward, really feeling the power you have developed so far. And just because it is Fight Night, try and go without breaks, pushing your body to recover on the go! Com'on! You know you want to!

    Last edited by neilarey; April 29th, 2016, 11:26 PM.

    #2
    Yaaaay! It's on!
    This first day looks brilliant, Damer !

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      #3
      I will add two awesome, inspiring videos on boxing here coz ... somehow I think we could all use a little inspiration to power through the workouts this week



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        #4
        Heh-heh Redline welcome to my little mountain camp for your Boxing Retreat. You will like it here

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          #5
          Originally posted by Damer View Post
          Heh-heh Redline welcome to my little mountain camp for your Boxing Retreat.
          Erm. I have this scary picture of myself having to carry tree trunks in the snow now...

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            #6
            Damer -- thanks! Looking forward to trying this out in the morning!

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              #7
              Well if I'm going to start somewhere it may as well be Boxing Week

              May have to do squats instead of jump ropes for this first day mind you till I find my rope, anything else I could do in its place?

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                #8


                This is exactly what I need to get back on my feet. I've been slacking on my fitness since amateur wrestling is officially over for me. I've been stressed and depressed towards my high school graduation. It was my outlet. It's the one thing that got me into fitness. I've been doing the foundation program to help myself workout daily again. Now, with Boxing Week, it will give me a reason to be fit again. Not for competition anymore, but for the fittest version of myself possible. And I have a reason to finally watch CREED! I've added some motivation as well.

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                  #9
                  ICEY Creed was awesome! I loved it.

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                    #10
                    Redline you know me so well - you will be unbeatable!!

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                      #11
                      Originally posted by Asidhunter View Post
                      Well if I'm going to start somewhere it may as well be Boxing Week

                      May have to do squats instead of jump ropes for this first day mind you till I find my rope, anything else I could do in its place?

                      Hey -- I used to live in Framlingham when I was a kid!

                      If you go to the full poster, the instructions say to hop in place and sort of pantomime as if you had a rope.

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                        #12
                        First day looks good! 12 days into Fighter's codex I am looking forward to Boxing week. Luckily I have enough time to combine these two with hitting the gym for four times next week as well xD

                        By the way, I'll replace the sit-ups in the morning with the 5 min plank challenge and the push-ups at night with the push-up ladder. I think I'll sleep tight this week.

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                          #13

                          Originally posted by Britt0 View Post

                          If you go to the full poster, the instructions say to hop in place and sort of pantomime as if you had a rope.
                          so it does, that will teach me to read the poster fully

                          Originally posted by Britt0 View Post


                          Hey -- I used to live in Framlingham when I was a kid!
                          I've been through it once on the way to an airsoft site, only moved down here about a year ago lived in Manchester before then

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                            #14
                            Originally posted by Asidhunter View Post


                            so it does, that will teach me to read the poster fully



                            I've been through it once on the way to an airsoft site, only moved down here about a year ago lived in Manchester before then
                            Check out the castle sometime!

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                              #15
                              Woke up to this post and decided to get it done. Hard work, good times :o Thanks for a killer workout

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