Training Programs of Champions

[opethdrums]

Prime Roy Jones Jr

(Monday to Friday)

WEEK 1
5AM- ROADWORK
7AM- LEG WORKOUT
8AM- BREAKFAST
10AM- BOXING WORKOUT
12PM- Chest/Tri's (Mon, Wed, Fri) or Back/Bi's (Tue, Thur)
1PM- LUNCH
3PM- BASKETBALL
5PM- SHOULDER WORKOUT
6PM- DINNER

WEEK 2
5AM- BASKETBALL
7AM- SHOULDER WORKOUT
8AM- BREAKFAST
10AM- ROADWORK
12PM- LEG WORKOUT
1PM- LUNCH
3PM- BOXING WORKOUT
5PM- Chest/Tri's (Mon, Wed, Fri) or Back/Bi's (Tue, Thur)
6PM- DINNER

WEEK 3
5AM- BOXING WORKOUT
7AM- Chest/Tri's (Mon, Wed, Fri) or Back/Bi's (Tue, Thur)
8AM- BREAKFAST
10AM- BASKETBALL
12PM- SHOULDER WORKOUT
1PM- LUNCH
3PM- ROADWORK
5PM- LEG WORKOUT
6PM- DINNER

WEEK 4- (same as Week 1)

WEEK 5- (same as Week 2)

WEEK 6- (same as Week 3)

WEEK 7- (same as Week 1)

WEEK 8- (same as Week 2)

WEEK 9- (same as Week 3)

WEEK 10- (same as Week 1)


BREAKFAST-
fruit

LUNCH-
pasta and seafood

DINNER-
chicken and vegetables with beef or potatoes

ROADWORK-
5 mile route

BOXING WORKOUT-
(after several rounds warming up) 12 rounds of boxing (pads/sparring/bags) using 4-min rounds all the time, followed by 16 mins of speedball, 16 mins of floor-to-ceiling ball, 16 mins of jump-rope and then 1200 reps on the abs using ab machines, medicine balls and swiss balls

LEG WORKOUT-
leg extension- 4x20
squats- 4x10
leg extension- 4x15-20

SHOULDER WORKOUT-
standing or seated barbell or dumbell presses- 2x15-20
upright rows- 4x15-20
lateral raises from all angles- 6x15-20

Chest/Triceps-
bench press- (after several sets warming up) 1x1-5 then 1x20-30
incline dumbell presses- 2x15-20
cable crossovers- 4x15-20
tricep pushdowns- 2x15-20
one-arm dumbell extensions- 2x15-20

Back/Biceps-
low pulley rows- 3x15-20
standing ez-bar curls- 4x15-20
alternate dumbell curls- 2x15-20
one arm concentation curls- 2x15-20
chin-ups- one set to failure


Roy also drunk protein shakes and took nutrition pills like vitamins, also drunk five litres of water a day.

When he wasn't in a 10-week training regime for a fight he just did swimming and yoga to stay in shape as well as basketball, and did a bulking routine with weights (much lower reps) and ate what he wanted.

[Steiner_Ch]

Ok, to buy the book would be the easyest solution. But what about deteils including the book. Are such exercises precisely describen? I can`t imagine what to expect in the book. If there are only workouts downwritten like in a table it wouldn`t be interesting for me, i need descriptions.
In the post I read that there are no realy good descriptions about condition drills or strength routines.

Thanx.

[Fearless]

The book starts out with an interview where the boxers are asked about their everyday as a boxer in training, they will ask questions about...

- When did they start the day
- When did they run
- How far did they run
- Meals -Breakfast lunch and dinner
- Time they went into and out of the gym
- What they do outside of training
- When they went to bed...
and so on...

Then they would list their workout routines...

And in the end, we get examples of exercises we can do to train like a boxer...

That's it... but its a good book.