body weight workout

[EzzardFan]

For bodyweight training strength .You want to get to an advanced level and do like pistols .1 arm push-ups etc.This is my vid 1arm elbow in and I can now get alot more power in my shots especially straight right hand because this is the same motion as a punch.

Nicely done

It's important for boxing to perform all calisthenics with as much explosive power as possible. It's actually better for us to rattle through 100 pushups as fast as possible, without necessarily going through the range of motion than to do 25 with perfect form. Once you reach 100 reps per set (and take less than a minute to burn through them) then it's time to strive for better form.

Another form of calisthenic worth factor in is the inverted row. You basically lie down under a table or pushup bar, then pull your body up on your heels, keeping your back and legs dead straight. Again you can vary the types and width of grip. Some people feel these are more pertinant to boxing than vertical pull ups.

[Walt Liquor]

...continued.

So here is a basic routine to get you going. Initially I'd recommend getting someone to hold you during the handstands, until you get good at them.

Monday
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Incline handstands. Walk your feet up the wall (or have someone support you) until you are at an angle but not inverted. Vary the angle each time. Push up explosively, drop quickly then slam on the brakes before you face plant. Repeat until total fail

Slow handstand. After a rest perform one last handstand pushing up as slowly as possible then lowering as slowly as possible. Your target is 60 secs duration. Ouch! This is know as a moving isometric (which is a contradiction in terms). DO NOT HOLD YOU BREATH. Keep breathing.

Wide grip overarm pull ups. Position your arms far apart with your palms facing away. Pull up explosively. Use full range of motion from a dead hand to as far up as you can pull.

Left before right commando pull ups. Hang sideways with your hands next to each other, and your left hand in front. The inside of your forearms are facing the bar. Your arms are in a letter A shape above your head. Your palms are facing each other. Probably worth googling an image of commando pull up to get the idea. Do these to fail.

Wide grip underarm pull ups. Position your arms far apart with your palms facing towards you. Pull up explosively. Use full range of motion from a dead hang to as far up as you can pull.

Slow pull up. After a rest choose one of the forms of pull up and perform one last slow one. Your target is 60 secs duration.

Wide grip hanging knee raise. Grip the bar with your hands as far apart as possible and your palms facing away from you. Draw your knees straight up to your chest and back down explosively. you want to raise the knees as high as possible. Repeat until fail.

After resting perform a single slow rep aiming for 60 secs.

Incline push ups. Position yourself between 2 chairs with a hand resting on the seat of each chair. Do push ups explosively between the chairs until fail. Experiment with different chair widths and different heights of seat.

Flat wide push ups. Place your hands far apart on the floor and pushup explosively until failure.

Finger pushups. Do push ups on your fingers until fail.

Select one of the above forms of push up and perform a single slow rep. Almost every muscle in your body will be straining by the end.

Parallel dips. You can do these between 2 chairs or if you want to be really hardcore like me you can use the gymnastic rings. Stand between 2 chairs with the chair backs facing in towards you. Place a hand on the back of each chair. Push up and straighten your arms. Lift your feet off the floor. Lower yourself down and back up explosively. Repeat until failure.

Slow dip. Aim for 60 secs.

Hindu squats. These are too hard to describe to please google them. Do a single set to fail.

Slow hindu squat. Aim for 60 secs. This really really hurts!

Static holds. Lookup the gymnastic planche and iron cross and learn to perform them. Make two attempt at each.

This entire routine should take 45-60 mins to perform. Bust a gut!


Wednesday
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Hindu pushups. Repeat until fail. You may need to look these up to see how they are done.

Single rep of hindu pushup performed as slowly as possible.

Regular grip overarm pull ups. Position your arms at their natural distance with your palms facing away. Pull up explosively. Use full range of motion from a dead hang to as far up as you can pull.

Rocky 1.5 arm pull ups PT1. Grip the bar with one arm with the palm facing towards you. Grip your own wrist with your other arm. Pull up until repeatedly until you fall off the bar.

Rocky 1.5 arm pull ups PT2.Switch arms and do the same again.

Regular grip underarm pull ups. Position your arms at their natural distance with your palms facing towards you. Pull up explosively. Use full range of motion from a dead hand to as far up as you can pull.

Slow pull up. After a rest choose one of the forms of pull up (but not the Rocky pull ups) and perform one last slow one. Your target is 60 secs duration.

Regular grip hanging knee raise. Grip the bar with your hands at their natural distance and your palms facing away from you. Draw your knees straight up to your chest and back down explosively. you want to raise the knees as high as possible. Repeat until fail.

After resting perform a single slow rep aiming for 60 secs.

Flat knuckle push ups. Like a classic pushup but with your hands clenched into fists and resting on your knuckles. Repeat until fail.

Diamond push ups. Place your hand together on the floor, level with the centre of your chest. Form a diamond shape between your index fingers and thumbs of both hands. Push up till failure.

Semi planche pushups. Place both hands don near your waistline. You can have the hands facing any way that is remotely comfortable. Pushup repeatedly until failure.

Select one of the above forms of push up and perform a single slow rep. Almost every muscle in your body will be straining by the end.

Between seat dips. Stand between 2 chairs with the seats facing in towards you. Place a hand on the seat of each chair. Stretch your legs out in front of your. Lower yourself down and back up explosively. Repeat until failure.

Slow dip. Aim for 60 secs.

Hindu squats. These are too hard to describe to please google them. Do a single set to fail.

Slow hindu squat. Aim for 60 secs. This really really hurts!

Static holds. Lookup the gymnastic planche and iron cross and learn to perform them. Make two attempt at each.

This entire routine should take 45-60 mins to perform. Bust a gut!


Friday
---------
Vertical handstands. Pop a gymnastic handstand against a wall or door (or have someone support you). Push up explosively, drop quickly then slam on the brakes before you face plant. Repeat until total fail

Slow handstand. After a rest perform one last handstand pushing up as slowly as possible then lowering as slowly as possible. Your target is 60 secs duration. Ouch! This is know as a moving isometric (which is a contradiction in terms). DO NOT HOLD YOU BREATH. Keep breathing.

Narrow grip overarm pull ups. Position your arms next to each other with your palms facing away. Pull up explosively. Use full range of motion from a dead hang to as far up as you can pull.

Right before left commando pull ups. Hang sideways with your hands next to each other, and your right hand in front. The inside of your forearms are facing the bar. Your arms are in a letter A shape above your head. Your palms are facing each other. Probably worth googling an image of commando pull up to get the idea. Do these to fail.

Narrow grip underarm pull ups. Position your hands next to each other with your palms facing towards you. Pull up explosively. Use full range of motion from a dead hand to as far up as you can pull.

Slow pull up. After a rest choose one of the forms of pull up (but not the Rocky pull ups) and perform one last slow one. Your target is 60 secs duration.

Narrow grip hanging knee raise. Grip the bar with your hands as close together as possible and your palms facing away from you. Draw your knees straight up to your chest and back down explosively. you want to raise the knees as high as possible. Repeat until fail.

After resting perform a single slow rep aiming for 60 secs.

Decline knuckle push ups. Like a flat knuckle pushup but with your feet up on a chair. Repeat until fail.

Superman push ups. Place your hands together either side of your head, or even further forward if you can take it! Push up till failure.

Back of hands push ups. Like a regular pushup but on the back of your hands. The first rep hurts the most. Pushup repeatedly until failure.

Select one of the above forms of push up and perform a single slow rep. Almost every muscle in your body will be straining by the end.

Behind seat dips. Sit on a chair. Place your hands behind you and slide forward off the seat and hold the front of the seat with your hands. Stretch your legs out in front of your. Lower yourself down and back up explosively. Repeat until failure.

Slow dip. Aim for 60 secs.

Hindu squats. These are too hard to describe to please google them. Do a single set to fail.

Slow hindu squat. Aim for 60 secs. This really really hurts!

Static holds. Lookup the gymnastic planche and iron cross and learn to perform them. Make two attempt at each.

This entire routine should take 45-60 mins to perform. Bust a gut!

Every so often swap out some of these exercises for new ones. Variety really helps!

Some other resources that may be of assistance to you:

There is a book called "Pushing Yourself to Power" by John E Peterson.

There is a book called "Slim for Life" By Jason Vale.

Both are excellent.

these are excellent routines, very similar to what I do. 3 points:


1) there's waaaaay more static holds to try.
2) i'm wondering why so little leg workouts
3) it's good to do each of the exercises back to back without rest on occassion to build your endurance. so your set is 4-6 different exercise, then rest, then repeat

[EzzardFan]

these are excellent routines, very similar to what I do. 3 points:

1) there's waaaaay more static holds to try.
2) i'm wondering why so little leg workouts
3) it's good to do each of the exercises back to back without rest on occassion to build your endurance. so your set is 4-6 different exercise, then rest, then repeat

1) Yeah, I'm working my way through them. Doing a lot of handstands too at present.

2) I get most of my leg stuff from climbing stairs, walking, cycling, etc. I would run but don't because I run like a sissy

3) Yes, sometimes I do them in circuits.

Thanks for your feedback.

[*!#@PBRick@#!*]

Try Insanity!

[Walt Liquor]

Nicely done

It's important for boxing to perform all calisthenics with as much explosive power as possible. It's actually better for us to rattle through 100 pushups as fast as possible, without necessarily going through the range of motion than to do 25 with perfect form. Once you reach 100 reps per set (and take less than a minute to burn through them) then it's time to strive for better form.

Another form of calisthenic worth factor in is the inverted row. You basically lie down under a table or pushup bar, then pull your body up on your heels, keeping your back and legs dead straight. Again you can vary the types and width of grip. Some people feel these are more pertinant to boxing than vertical pull ups.

very true. On your second paragraph... The reason the inverted rows are better is because they work the exact shoulder and back muscles that stop your punch and allow you to retract the extended arm back quickly. Do these quickly as well, but form is important because that allows you to work the right ones. Pullups are better for all around strength for wrestlers/mma guys. Plus they are better if someones training for definition (v shape/lats)

you got some really good fighting workouts. I also work with sticks, I do about 5 different types of pushups with sticks, including the hardest one where you make a fist with a stick in it and have your knuckles on another stick and do pushups. It hurts like hell and I can only do a couple but it sure toughens up your hands.

[EzzardFan]

very true. On your second paragraph... The reason the inverted rows are better is because they work the exact shoulder and back muscles that stop your punch and allow you to retract the extended arm back quickly. Do these quickly as well, but form is important because that allows you to work the right ones. Pullups are better for all around strength for wrestlers/mma guys. Plus they are better if someones training for definition (v shape/lats)

you got some really good fighting workouts. I also work with sticks, I do about 5 different types of pushups with sticks, including the hardest one where you make a fist with a stick in it and have your knuckles on another stick and do pushups. It hurts like hell and I can only do a couple but it sure toughens up your hands.

Think I'll alternate between pull ups and inverted rows week about.

Be sure and try some superman wheel pushups? Those are REALLY tough!

Ever watch any of the Barmasters Xtreme vids on YouTube? You might like the transformetrics forum too.

Cheers Man Been a pleasure posting with you.

[iceman1]

what can be an alternative route if you cant do pull ups/chin ups?

[EzzardFan]

what can be an alternative route if you cant do pull ups/chin ups?

Inverted rows. You can do them lying under a table, or with a pull up bar positioned lower. You lie on the floor and grasp the bar/edge of table with your hands, then keeping your body straight you pull yourself up so that only your heels remain in contact with the floor. There is a good argument that these may actually be better for a boxer than pull ups. They can also be performed to some extent if a person is recovering from tendonitis.

If you are too weak for these then you keep your buttock on the floor and just haul your upper body into a sitting position.

[Walt Liquor]

Think I'll alternate between pull ups and inverted rows week about.

Be sure and try some superman wheel pushups? Those are REALLY tough!

Ever watch any of the Barmasters Xtreme vids on YouTube? You might like the transformetrics forum too.

Cheers Man Been a pleasure posting with you.

I get a lot of my pullup exercises and some of my pushups from them and the bartendas (52 blocks) from NYC. Barmasters are the cats from north Carolina I think.

I'm not sure if I do those pushups or not, gotta google the name. I like the pushups where you tap your toes. I'm doing 15-20 of them per set.

I've recently been messing with the rings. Not very good yet but it's a great way to get those shoulders besides all the different hanstand exercises.

[F l i c k e r]

Gymnastics. I stopped fuckin with everything else. I switched to gymnastic workouts. Explosive, Endurance, Flexible.... You need nothin else.

Then I do my MA training to round out the day.