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7/23/2010: H.I.T. (High Interval Tranining) Plyometric boxing workout

July 23, 2010 on 1:28 pm | In Boxing and Thai Boxing | No Comments

last workout before Lei Tai fight

equipment-
1.using boxing hand weights as seen here:boxing hand weight
2. perfect push up- perfect push up

warm-up- 3x total 15 min.
-box jog in place with drilling punches
-jump jack- double punch up
-heismans- thai defense knee
-123 heismans- thai defense knee
-butt kicks
- high knees
-mummy kicks

water/rest between sets. 30 sec. rest

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing

water/rest

circuit Interval- 3x 3:30 sec
-suicide cross punch– 3 step hard cross punch left and right
-power squats- down to horse stance back up to standing- hands up defending
-standing mountain climbers- sky punches with high knees
-ski down- hop left and right- hard upper cut on the up jump

water rest fr 30 sec after each set

switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.
switch feet 1 min.- drill punches with switch of lunge
foot ball wide sprints- turn left , turn right, move left, move right, move forward move back- 1 min.

rest 30 sec.

Last circuit interval- 3:30 x 3
-jump high jab, squat low jab- left and right side
-Level 1: stand- 4 perfect push ups, 10 mt. climber push up, stand. repeat.
-ski abs- push up position: left,middle, right jump drill.
-front and back: from push up position: jump in/out close and far to body.
FINAL 2 min.
-drill punches, cross jacks, uppercuts, pakua palm strikes/pak/parry.
water rest 30 sec.

stretching-
breathing drill inhale exhale arms up 4x
-front bend legs semi-wide
-lunge warrior
-twisted warrior 1 and 2
-scale kicks hands on floor, leg straight
-drop stance
*repeat other side of body.
-pyramid/horse
-center, left, right, standing legs wide hamstring stretch
-back rolls
-quad stretch standing
-repeat breathing