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Old 11-23-2004, 08:56 AM #1
spinksjinx spinksjinx is offline
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Default Andre Ward workout

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/healthFit...pic_boxer.html


Their is the link it was derived from.
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Old 11-23-2004, 10:26 AM #2
boxer2k5 boxer2k5 is offline
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i think i migth try that out

so if you run at full speed at short burst that get your endurence and speed up
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Old 11-23-2004, 10:38 AM #3
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Originally Posted by boxer2k5
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.
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Old 11-23-2004, 09:56 PM #4
Argentina Argentina is offline
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hey man, thanks a lot for the article. I always like to read up on and know about boxers' training regimens.
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Old 11-23-2004, 10:39 PM #5
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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.
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Old 11-23-2004, 11:10 PM #6
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Originally Posted by spinksjinx
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
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Old 11-23-2004, 11:47 PM #7
spinksjinx spinksjinx is offline
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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 .....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....
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Old 11-23-2004, 11:50 PM #8
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Quote:
Originally Posted by spinksjinx
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 .....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
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Old 11-24-2004, 01:18 AM #9
jack_the_rippuh jack_the_rippuh is offline
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What's was Hagler's training like?
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Old 11-24-2004, 09:25 AM #10
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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.....
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