View Full Version : Andre Ward workout


spinksjinx
11-23-2004, 08:56 AM
MEDICINE BALL WARMUP
Shoulder/Core Prep
Hold a 10-lb ball with both hands, arms extended in front of you, and move it in 10 large clockwise circles. Then move it in 10 counterclockwise circles. Raise the ball above your head and repeat.
Medicine Ball Squat
Hold the ball behind your head with both hands and squat. Two sets of 20
Medicine Ball Calf Raise
Hold the ball behind your head and go up on tiptoe. Two sets of 20

PILATES
Crisscross
Lie on your back with hands clasped behind your head. Lift your legs so your thighs are perpendicular to the floor and your knees make a right angle. From this starting position bring your right knee toward your chest and extend left leg until it's straight, with the foot about a foot off the floor. At the same time raise your shoulders and rotate so that your left elbow almost touches your right knee. Return to starting position. Repeat with opposite knee/elbow. 15 each side

SPEED AND ENDURANCE
Treadmill Run
Begin with a one-minute jog at zero incline. Then do the following sprints, slashing the speed between sprints for 30-40 seconds to catch your breath.
8 mph at 5% incline Two 30-second sprints
8.5 mph at 7.5% Two 30-second sprints
9 mph at 10% Two 30-second sprints
9.5 mph at 11.5% Two 20-second sprints
10 mph at 13% Two 20-second sprints
10.5 mph at 15% Two 15-second sprints

Rubber Ball Hand-Speed Drill
Stand in the middle of a large, open room. Bounce a small superball on the floor and catch it on the first bounce. Repeat, but bounce it a little farther away or a little softer, so you have to move even quicker to catch it. Keep varying bounces. Five minutes

Speed Jump Rope
Go for maximum foot speed. Three three-minute rounds with one minute rest between each.

ShadowBoxing or Heavy Bag Work
Keep your hands and feet moving constantly. Three three-minute rounds with one minute rest between each. Alternate between the two on different workouts.



Along with the usual ab work and sparring sounds pretty good, I might pick this up as my routine.....


http://www.mensjournal.com/healthFitness/0408/olympic_boxer.html


Their is the link it was derived from.

boxer2k5
11-23-2004, 10:26 AM
i think i migth try that out

so if you run at full speed at short burst that get your endurence and speed up

spinksjinx
11-23-2004, 10:38 AM
i think i migth try that out

so if you run at full speed at short burst that get your endurence and speed up



It will make you more explosive to equal the amount of moving and combinations being thrown in a fight, although I would think a good 1-3 mile run wouldnt hurt to be added to that workout though....

Might want to even do pilates in the evening.

Argentina
11-23-2004, 09:56 PM
hey man, thanks a lot for the article. :) I always like to read up on and know about boxers' training regimens.

spinksjinx
11-23-2004, 10:39 PM
hey man, thanks a lot for the article. :) I always like to read up on and know about boxers' training regimens.



No problem glad you enjoyed it, I have Ricky Hattons I am sorting through and will be posting soon although im sure a lot of people wont care lol....


However it is really surprising to me that Hatton Lifts weights like a bodybuilder and he actually hired a bodybuilder trainer.....

Time will tell I guess.

julDilla
11-23-2004, 11:10 PM
No problem glad you enjoyed it, I have Ricky Hattons I am sorting through and will be posting soon although im sure a lot of people wont care lol....


However it is really surprising to me that Hatton Lifts weights like a bodybuilder and he actually hired a bodybuilder trainer.....

Time will tell I guess.
go and post all the ones you got, i would give you karma but im on the 24 hour probation

spinksjinx
11-23-2004, 11:47 PM
go and post all the ones you got, i would give you karma but im on the 24 hour probation


I will get it posted probably tomorrow evening, I have been trying to pass out karma but I am maxed out but got a list of people I am giving to so you will get some :D .....I can only give out karma like 5 times a day tops now.....


Back to the boxers training, I have a whole journal of boxers routines I will be posting here and their...I know some of you guys will like that....

julDilla
11-23-2004, 11:50 PM
I will get it posted probably tomorrow evening, I have been trying to pass out karma but I am maxed out but got a list of people I am giving to so you will get some :D .....I can only give out karma like 5 times a day tops now.....


Back to the boxers training, I have a whole journal of boxers routines I will be posting here and their...I know some of you guys will like that....
o right on, cool thanks man :eek:

jack_the_rippuh
11-24-2004, 01:18 AM
What's was Hagler's training like?

spinksjinx
11-24-2004, 09:25 AM
I had just tried done the Andre workout, I dont have a treadmill so I just went to 6 different hills and ran up those....as well as replacing the criss cross pilates with a 20 minute workout of pilates....


My review....Well it explains why is an olympic champion that is one hell of a workout and it took everything I had out of me just doing the sprints....


Also the handball thing, I thought would be a cinch it really gives your a display of how your hand and eye coordination is....Mine Sucks, I learned a lot today and looking to learn a lot more tomorrow.


Think you are in shape and can handle anything?


TRY THIS WORKOUT!!! Test yourself and post your results...It's SICK!



Downfall is that it took me about 2 hours to complete.....

ballast
11-24-2004, 11:33 AM
I saw that Andre Ward article on the net too.Pretty good stuff.If you guys are interested in other boxers workouts, here are a few:

Ricky Hatton:
http://www.muscle-fitness-europe.com/404.html

Kostya Tszyu:
http://kalgoorlie.yourguide.com.au/detail.asp?class=sport&subclass=local&category=general%20sport&story_id=349855&m=11&y=2004

http://www.australiankettlebells.com/pdfs/kostya.pdf

Evander Holyfield:
http://www.sportsci.org/news/news9709/hatfield.html

Rocky Marciano:
http://www.geocities.com/Colosseum/Arena/1047//stamina.html

Francisco Bojado:
http://www.*************.net/news/stories/45233873.php

Arturo Navarro:
http://www.arturonavarro.com/Training%20Strategy%20For%20Arturo%20Navarro.html

I've got a few more laying around somewhere.If I dig them up, I'll post them.

spinksjinx
11-24-2004, 12:12 PM
I saw that Andre Ward article on the net too.Pretty good stuff.If you guys are interested in other boxers workouts, here are a few:

Ricky Hatton:
http://www.muscle-fitness-europe.com/404.html

Kostya Tszyu:
http://kalgoorlie.yourguide.com.au/detail.asp?class=sport&subclass=local&category=general%20sport&story_id=349855&m=11&y=2004

http://www.australiankettlebells.com/pdfs/kostya.pdf

Evander Holyfield:
http://www.sportsci.org/news/news9709/hatfield.html

Rocky Marciano:
http://www.geocities.com/Colosseum/Arena/1047//stamina.html

Francisco Bojado:
http://www.*************.net/news/stories/45233873.php

Arturo Navarro:
http://www.arturonavarro.com/Training%20Strategy%20For%20Arturo%20Navarro.html

I've got a few more laying around somewhere.If I dig them up, I'll post them.




Thanks great post...



One thing I had always respected about Marciano was his work ethic, He knew his disadvantages and noone had to tell him so he improved them.....


Not many athletes today do a lot of Hydro-Tone exercises such as Marciano and I think they should it helps a lot with the power and impact of a punch....

Marciano had some great training techniques that a lot of people should pick up on.....


To continue on Hydro-Tone exercises

http://www.hydrotone.com/exercises.html



If I had a swimming pool or area, You can bet your ass id be doing these consistantly.

ballast
11-24-2004, 12:33 PM
One thing I had always respected about Marciano was his work ethic, He knew his disadvantages and noone had to tell him so he improved them.....

Marciano was a workhorse.Plain and simple.His work ethic and his mental toughness helped his career tremendously.

One thing I am experimenting with from Marciano's training is running hills.I do this for my morning roadwork 3 days per week now and I feel it is one of the best exercises for developing power and endurance in the legs and hips as well as a great conditioning workout.


Interesting stuff regarding the Hydro-Tone.

spinksjinx
11-24-2004, 12:58 PM
Marciano was a workhorse.Plain and simple.His work ethic and his mental toughness helped his career tremendously.

One thing I am experimenting with from Marciano's training is running hills.I do this for my morning roadwork 3 days per week now and I feel it is one of the best exercises for developing power and endurance in the legs and hips as well as a great conditioning workout.


Interesting stuff regarding the Hydro-Tone.


Leff sugested an uphill technique and by anymeans it is a killer....

I am using Andre Wards routine right now and it is a killer....

One thing I noticed is you dont have to sprint uphill to get endurance just running will do it....


I get fatigued when doing so, I still need to work on that...


I have 6 hills all in a row in my neighborhood so I use those....

Absolutely TREMENDOUS!

boxer2k5
11-24-2004, 09:34 PM
i know roy jones does the water excorices as well
and he can do them fast

spinksjinx
11-24-2004, 10:00 PM
i know roy jones does the water excorices as well
and he can do them fast

Roy's whole regimen consists of.


Yoga
Boxing
Basketball
Calisthenics
Hydro-Tone


Nothing special, but proven to be effective.....

I have noticed as of late almost if not all boxers are playing basketball now in forms to get their stamina and endurance up.....Also good to note it helps your footwork.

boxer2k5
11-25-2004, 02:20 AM
i play ball to but stoped until i get my new contacts

i start training monday for boxing
i think i might add hydro tone once in a while

i knwo roy also has weight training in his workouts

ballast
11-25-2004, 10:02 AM
I have noticed as of late almost if not all boxers are playing basketball now in forms to get their stamina and endurance up.....Also good to note it helps your footwork.


In the former Soviet Union, the practice of supplementing an athlete's training with another sport, used in the form of GPP, was used often and found to be very effective.But, the supplementary sport they used would be one which had similar qualities to the one they competed in.For instance, olympic weightlifters would play volleyball because it develops explosiveness from all the jumping involved, wrestlers played basketball because of the constant and rapid shift between aerobic and anaerobic demands involved, etc.

I think this is an excellent practice for athletes to engage in as it trains a slightly different set of skills and adds variety and fun to one's training.Basketball is a good choice for boxing because of all the footwork and quick changes in direction which are used.

leff
11-25-2004, 11:55 AM
Well basket is les explosive, and in basket its important to keep the wrist lose will its supossed to be stiff in boxing, i know a guy who boxed 3 times a week at hte same time he played basket 5 times a week and had a lot of problems with the wrists.

boxer2k5
11-25-2004, 12:34 PM
Well basket is les explosive, and in basket its important to keep the wrist lose will its supossed to be stiff in boxing, i know a guy who boxed 3 times a week at hte same time he played basket 5 times a week and had a lot of problems with the wrists.


i dont think it was the boxing

and your not supposed to be stiff at all in boxing
he prob was trainging and not stretching or nothing


participating in multiple sports is great
one of the reasons why wilt chamberlan was so good
unlke other big men in the nba he was very mobile, fast and had great stamina not to forget the strongest at the time

he ran track and did high jump and other sports


jim brown was one of the best lacross players ever
it helped him explode threw opposition and change directions at will

kobe bryant played soccer first
and is one of the main reasons why he can explode so fast and has great footwork

i think basketball and soccer would be great side sports for boxers

leff
11-25-2004, 12:42 PM
i dont think it was the boxing

and your not supposed to be stiff at all in boxing
he prob was trainging and not stretching or nothing


participating in multiple sports is great
one of the reasons why wilt chamberlan was so good
unlke other big men in the nba he was very mobile, fast and had great stamina not to forget the strongest at the time

he ran track and did high jump and other sports


jim brown was one of the best lacross players ever
it helped him explode threw opposition and change directions at will

kobe bryant played soccer first
and is one of the main reasons why he can explode so fast and has great footwork

i think basketball and soccer would be great side sports for boxers

No ofcourse your not supposed to be stiff in boxing exepct for the wrist to avoid damage.

rsl
11-25-2004, 02:44 PM
i think basketball and soccer would be great side sports for boxers[/QUOTE] I agree!

P@pasmurf
11-30-2004, 09:26 PM
hmm.... might give this a shot

blockburna944
11-30-2004, 11:17 PM
Basketball was my main sport before i took up boxing. I think it really helped to give me an edge over other beginners because my footwork developed much more quickly, my hands were quicker, and i already knew a lot of boxing exercises (jump rope for instance). I think cross-training in general helps improve your main sport and increases overall athleticism.