Limited Equipment Workouts
Towel + Med Ball Workout
COMPLEX TRAINING FOR BOXING 💥 @ HOME
This session utilises COMPLEX training with limited resources
All you need is a Towel, Medicine Ball and MAXIMUM Effort
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ISOMETRIC EXERCISE 3 -4 SECOND HOLDS x 3-5 REPS
⏰ REST 1-2 MINS
💥 EXPLOSIVE EXERCISE x 5 REPS
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Contrast / Complex sets consist of a heavy lift followed by a low-loaded explosive movement that mimics the mechanics of the heavy lift.
COMPLEX – Single Set of a Heavy Loaded Exercise followed by a single set of a Low-Loaded Explosive Movement. This is then repeated 3-4 Sets
🤔 WHAT DOES THIS DO?
This is based on a phenomenon called post activation potentiation (PAP) – which can enhance the RFD during explosive exercises following a heavy resistance exercises
🔬 THE RESEARCH / SELECTED EXERCISES
This is a highly researched area which have many different exercise combinations and rest periods
It is important to get this right so there is enough rest time so FATIGUE doesn’t mask the potentiation… also getting the correct exercise and %1RM loading to stimulate a potentiating response
Across the research, the most common and effective was would be to use a 80-90% 1RM Squat / Deadlift for 3-5 Reps, with 4-6 minute rest time
THE PROBLEM TRAINING @ HOME
Majority of us do not have access to heavy weights – therefore limited external load will not stimulate potentiating responses
However, we can still achieve Maximal Voluntary Contractions by utilising ISOMETRICS
We can achieve this with TOWELS and WALL DRIVES
One Dumbbell Workout
Limited equipment at home? You can still get a decent workout in!
If you have a limited budget for training, I advise to get on amazon to see what equipment you can get. Check this workout out where I use a 22kg dumbbell. This can be anywhere between 15-30kg 💪🏻
Main lifts are slightly adjusted to make sure each exercise is difficult enough to stimulate a training effect
Strength Speed Workout with x 2 Dumbbells
Many Home workouts have been working around limited equipment…. however we need to make sure we’re still working towards the DEMANDS of our SPORTS!
If you only have access to LIGHT DUMBBELLS … This could be a good time to FOCUS ON SPEED + EXPLOSIVENESS
Check out this workout to fire up the lower and upper body with just 2 x 7.5 kg – paired with some Bodyweight, Stability + Core exercises
Kettlebell Workout
Here is another great workout you can do with very limited equipment
This session targets strength, speed and stability of upper and lower-body, as well as challenging the core muscles
Kettlebell training has a range of benefits to strength and conditioning for boxing as it can develop
💪 Strength, Speed, Speed-Endurance
👊 Shoulder and Trunk Stability
📈 Increased Range of Motion
🔄 Force expression and control through multiple planes of motion
⛓ Force Transmission through Kinetic Chain
Give this workout a go and keep me updated with your training progress
Medicine Ball Workout
This really gets the lower body and core firing, also great for upper body explosiveness! 💥 Also found it a great conditioning tool as the lighter ball helps you maintain peak force / effort for higher rep ranges 👊🏼🔥🥵
Only thing I struggled to do is any posterior/pulling work. I do make small adaptations which will challenge posterior shoulder strength and stability. I’ll make up for the pulling tomorrow 🔥
EXTENDED WARM-UP
Aim here is to fire up the full body for an explosive workout. The key exercise here is the Standing woodchop fantastic exercise I used YEARS ago working across the Oblique myofacial sling that’s important for transferring force from the hip, through the core and to the fist 👊🏻🔥
KEY EXERCISE 1
This Med Ball Slam Complex will transfer to combination punching as it will challenge your ability to produce power in multiple planes of movement
KEY EXERCISE 2
Going for a mini PAP response using 5 Tempo Reps on Press Ups, Rest 60 Secs then perform maximal force and intent on the MB Chest Slams
KEY EXERCISE 3
Lunge and Woodchop this is fantastic for core control and targeting the Glute Med
Pair this up with some kneeling rotational wall throws 🏀💥
KEY EXERCISE 4
No school like the old school with some classic RUSSIAN TWISTS. Straight into some SUPER SLOW Straight Leg Sit Ups. Tuck in the ball nice and tight into your chest, try 8-10 seconds on the descent only 6 reps…. brutal!
Kettlebell + Medicine Ball Workout - COMPLEX TRAINING
Build strength and speed in multiple planes of movement with this workout 💪 with a lot of transfer to fast and explosive PUNCHES 🥊💥
Each exercise is paired up KETTLEBELL ➡️ MED BALL
REST 60-90 SECS BETWEEN EXERCISES ⏰
3-4 SETS ON EACH SUPERSET 📊
Each superset is kinematically similar or providing some sort of physical cue for the kettlebell exercise is priming the body to be explosive during the med ball exercise 👊💥
Try it out! Becareful on the lunge woodchops as this is a difficult move, practice with lighter weight first ‼️‼️
BANDED KB SWING – 6 REPS
MB SLAM – 5 REPS
KB SNATCH WITH SPLIT CATCH – 4 REPS EACH SIDE
MB PUNCH THROW – 3 REPS EACH SIDE
KB ROW + ROTATE – 8 REPS EACH SIDE
ROTATIONAL SLAMS – 4 REPS EACH SIDE
LUNGE WOODCHOPS -
5 REPS EACH SIDE
MB HOOK THROWS – 3 REPS EACH SIDE