04/01/2022
🏋🏼 This mornings resistance training session 🏋🏼♂️
•warm up:
-Pulse raiser- 5mins treadmill, working through the RPE (rate of perceived exertion)
-Mobility- with pipe, sn**ch progression.
-Broad jumps- explosiveness throught the legs.
•BB back squat: 3RM test.
Working to my 3RM (rep max), so as I can calculate my 1RM, and from there, i’ll work at 85% of that for the remainder of this phase. Working at this intensity will develop STRENGTH 💪🏼
•BB hip thrust: 3-5 reps.
Probably more often done my females as they want that nice 🍑🙊.. however, as a boxer, the glutes are a part of the kinetic chain that ultimately contributes to a powerful punch 💥!!
•From floor, DB chest press/single arm bent over row: (superset) 6-8 reps.
Shoulders being a common injury for boxers due to the repetitive nature of the sport, doing the chest press from the floor rather than the bench reduces the likleyhood of injury. Also working the upper back to ensure all surrounding/supporting muscles are worked to combat that rounding forward at the shoulders due to overworked front and underworked back.
•DB reverse lunge/straight arm straight leg raises: (superset) 16-18 reps.
Unilateral work is vital not only for increased strength development, but also for balance, stabilising and ironing out any imbalances there inevitably will be. As a boxer, standing in a split stance and always on the same side, hence the imbalances.
•Single arm KB walks/paloff press: (superset) 30secs/12 reps.
For the core work as an athlete, you want to get away from traditional style sit ups, crunches, Russian twists etc. And instead focus on ‘anti’ movements. Anti-extension, anti-rotation and anti-lateral flexion. The cores natural function is to resist movement, so create stability. Working on this allows athletes to transfer force through the kinetic chain more effectively, from lower body to uper body. 💥👌🏼
The key difference between me training for sports performance here, as a pose to as a body builder or general gym go-er. Is that all my lifts have to be done with INTENT! So, the intent has to be there to move the weight fast and explosively!! Doing this will force my muscles to recruit more muscles fibres, which will hugley contribute toward power output! 👌🏼💥
