Elevation Physical Training

Rumble young man rumble

 All great boxers had a secret – it’s called hard work. They focused on the job at hand which meant training with technique, skill and intent. They became champions because they were prepared to go that extra second, inch and rep. The body has an amazing ability to be pushed, however the brain can tell you to give up easily. In the bouts I’ve had as a professional boxer, I know that the rewards come from working hard and mixing up your conditioning drills. Here is a great drill that requires hard work – but delivers great rewards!

Routine:

Complete all three rounds twice with a three minute work to one minute rest ratio (3:1)

Variation: If you’re feeling that you are getting fitter, add an extra round to each drill each week until your total workout d=goes for 45 minutes (15 rounds = PRO)

Round 1: Jump (3 minutes)

Alternate one minute of slow skipping with 30 seconds of double unders or high knees for a total of 2 times each.

Round 2: Shadow Box (3 minutes)

Move continuously from drill to drill without any break in between.

Drill 1: Alternate left and right punches 4 times, then alternate lefts and rights as fast as you can 8 times. (1 minutes)

Drill 2: Alternate right and left punches 4 times, then alternate rights and lefts as fast as you can 8 times. (1 minutes)

Drill 3: Alternate left and right punches in sets of 8 with a slight hesitation between sets. (1 minutes)

Round 3: Bag Work (3 minutes)

Use the same combinations as ‘shadow drill’ but on the heavy bag

Rest 30 seconds and repeat the three drills again.