FOR PERSONAL TRAINERS BOOTCAMP BOXING WORKOUTS FOR PERSONAL TRAINERS © Copyright: Garry Robinson Published: August 2014 Publisher: Kaizen Outdoor Fitness The right of Garry Robinson to be identified as author of this Work has been asserted by him in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988. All rights reserved. No part of this publication may be reproduced, stored in retrieval system, copied in any form or by any means, electronic, mechanical, photocopying, recording or otherwise transmitted without written permission from the author. You must not circulate this book in any format. BOOTCAMP BOXING WORKOUT #1 ROUND 1 [6 mins] ROUND 2 [6 mins] ROUND 5 [5-6 mins] Mini-Circuit with Shadow Boxing Combo Complex Round Boxing Suicide Runs 3 rounds of 3 x Jab - Cross - L Hook Set out 5 cones about 3m to 5m apart. Jab - Cross - R Upper Padholders remain in a line at the first 30s Jab - Cross - Switch 180o cone. Each cone corresponds to a 3 x Power Jacks 30s Mountain Climbers different combo. The drill consists of COMBO 4 boxers doing “suicide drills”:- 30s Duck - L Hook - Duck - R Hook The boxer runs to the nearest cone and 30s Knee Pushups (fast) back and then executes the combo COMBO 3 associated with that cone. They then run out to the next cone and back and do the combo for that cone. COMBO 2 ROUND 3 [12 mins] ROUND 4 [12 mins] To complete the round, both the boxer Thrash Round Thrash Round and padholder must do a total of 8 COMBO 1 suicide runs between them. They can 30s Ride the bike } repeat 2mins Jab - Cross - L Hook - L Hook choose to either take turns in swapping 30s Jab - Cross - Jab - Cross } Jab - Cross - R Hook - R Hook roles each time or by doing 2 or 4 in a 30s Ride the bike } repeat 1min AMRAP: Pushups row. 30s Jab - Jab - Jab - R Hook } 2mins Jab - Cross - L Upper COMBO 1 - 10 Straight Punches 30s Ride the bike } repeat Jab - Cross - R Upper 30s Straight Punches: } COMBO 2 - 10 Interweaving Hooks 1min AMRAP: Pushups 4 hard + 4 Fast COMBO 3 - 10 Interweaving Uppers COMBO 4 - 10 Interweaving Low Wide Hooks Boxer Stretch Routine Chest Neck Biceps Triceps Lower Back Shoulders BOOTCAMP BOXING WORKOUT #2 ROUND 1 [5 mins] ROUND 4 [6 mins] Easy Punch Routine Complex Round 10 straight punches + run to a cone 1 pushups run back to pad holder 20 straight punches + run to a cone 2 pushups run back to pad holder ROUND 2 [12 mins] 30 straight punches + run to a cone 3 pushups run back to pad holder Fight or Stay Down 40 straight punches + run to a cone 4 pushups run back to pad holder In pairs using pads 50 straight punches + run to a cone 5 pushups run back to pad holder Combo to use for ‘Fight’: Jab - Jab - Cross 10 straight uppers + run to a cone 1 burpees run back to pad holder 20 straight uppers + run to a cone 2 burpees run back to pad holder 30 straight uppers + run to a cone 3 burpees run back to pad holder 40 straight uppers + run to a cone 4 burpees run back to pad holder ROUND 3 [12 mins] 50 straight uppers + run to a cone 5 burpees run back to pad holder Star Drill Assign combos to pad holders as follows ROUND 5 [8 mins] A 1. Jab - Jab - R Upper Diamond Race 2. Jab - Cross - L Hook - R Hook Station A - Interweaving Uppercuts 3. Jab - Duck - Cross 10-12-14-16-18-20-18-16-14-12-10 Boxers do combo 3x at each padholder before Station B - High Knees (Into pads held at waist height) 20m running to the centre and then out to the next 10-12-14-16-18-20-18-16-14-12-10 padholder for a different combo. B Boxer Stretch Routine Chest Neck Biceps Triceps Lower Back Shoulders BOOTCAMP BOXING WORKOUT #3 ROUND 1 [10 mins] ROUND 3 [36 mins] Footwork Mini-Circuit 6 Station Circuit 1 2 3 3 Rounds 1. Agility Ladder 2. Skipping 6 5 4 3. Ins & Outs 5s - 10s change-overs 1 minute on each station 1 4 interweaving hooks + duck 2 Skipping / Fast Feet + Sprawl ROUND 2 [6 mins] 3 4 interweaving uppercuts + duck Deck of Cards (Remove picture cards) 4 Skipping / 5 broad jumps forward, run backwards Hearts = Consecutive Jabs Diamonds = Consecutive Crosses 5 4 interweaving straight punches + duck Clubs = Interweaving Hooks Spades = Interweaving Uppercuts 6 Skipping / 5 side-steps (R) + Burpee 5 side-steps (L) + Burpee Boxer Stretch Routine Chest Neck Biceps Triceps Lower Back Shoulders BOOTCAMP BOXING WORKOUT #4 ROUND 1 [6 mins] ROUND 2 [6 mins] ROUND 3 [12 mins] Mini-Circuit with Shadow Boxing Combo Round Zig-Zag 3 rounds of Jab - Jab - Cross Line up padholders as shown in the Jab - Jab - Hook diagram. Space them 3m apart. 30s 3 side-steps (L) + 3 straight punches Jab - Jab - Upper 3 side-steps (R) + 3 straight punches Boxers start by lining up in front of the first padholder as shown. 30s Roaming Plank 3 combos in quick succession. The first boxer shuffles up to the first 30s Semi-Lunge Jumps Then padholder moves 1 step to the front, side or padholder in the line (remember: ‘step & o 30s Glute Bridges back or rotates 90 then boxer goes in again. slide’) and executes the sequence of punches from an orthodox stance. He then shuffles in southpaw stance to the next padholder and executes the same ROUND 4 [12 mins] ROUND 5 [10 mins] sequence as southpaw. Combo Round Crunch & Punch This continues alternating orthodox and 3 x Jab - Cross - L Hook Double “Dragon” Punches southpaw until they reach the end of the line, at which point they must sprint back Padholder lies down, boxer does 3 lateral jumpovers to the start. the prone padholder. Tuck knees up to chest on jump. Beginners - 60 reps (A) Orth. Jab - R Hook - L Hook Intermediates - 80 reps S.Paw. Jab - L Hook - R Hook Second time through, add a Cross to the combo. Advanced - 100 reps (B) Orth. Jab - Cross - L Upper S.Paw. Jab - Cross - R Upper Boxer Stretch Routine Chest Neck Biceps Triceps Lower Back Shoulders BOOTCAMP BOXING WORKOUT #5 ROUND 1 [8 mins] ROUND 3 [6 mins] ROUND 5 [12 mins] A) Core Activator Combo Round Shuttle Shuffle Punch Accumulator Progress through the movements at increasing intensity (A) Move sideways, forwards and backwards from plank 0’00” L Hook - Cross 3 x Jab - Jab - R Upper - L Upper Inchworm up to downward facing dog and back 1’00” L Hook - Cross - L Hook 3 x shuttle sprints for boxer 1 x jog across for padholder B) Walking Punches 2’00” L Hook - Cross - L Hook - Cross Teaching the ‘Step & Slide’ technique 15m (B) 10 x interweaving hooks ROUND 2 [10 mins] ROUND 4 [6 mins] 1 x bear crawl for boxer Congo Line Complex Round 1 x jog across for padholder Second time through, do a sprawl just before change. 10 straight punches + 1 mule kick 20 straight punches + 2 mule kicks Third time through, do 2 sprawls just before change 30 straight punches + 3 mule kicks 40 straight punches + 4 mule kicks 50 straight punches + 5 mule kicks 40 straight punches + 4 mule kicks 30 straight punches + 3 mule kicks 20 straight punches + 2 mule kicks 10 straight punches + 1 mule kicks Boxer Stretch Routine Chest Neck Biceps Triceps Lower Back Shoulders BOOTCAMP BOXING WORKOUT #6 ROUND 1 [12 mins] ROUND 3 [27 mins] A) Footwork Drill - The Square Tri-Boxing B) Easy Punch Routine ROUND 1 C) The Square + Easy Punch Routine Pads Gloves Strength Ladder - Jab - Cross - Upper Kettlebell Turkish Get Ups 3 x Boxer Shuffle to change stance ROUND 2 [8 mins] Circle of Mayhem ROUND 2 A) 10 straight punches Pads Gloves Strength Ladder B) 10 interweaving hooks - Jab - Cross - L Hook - L Hook Kettlebell One-Arm Swing + High Pull Jab - Cross - R Hook - R Hook ROUND 3 Pads Gloves Strength Ladder - 0’00” Jab - Jab - Cross Kettlebell ‘uneven’ pushups 1’30” Jab - Jab - Cross - Jab - Cross Full range, armpit touching the ground Boxer Stretch Routine Chest Neck Biceps Triceps Lower Back Shoulders BOOTCAMP BOXING WORKOUT #7 ROUND 1 [10 mins] ROUND 3 [6 mins] ROUND 6 [8-10 mins] Mini-Circuit Combo Round Boxing Suicide Runs Jab - Duck - Jab Cross 6 rounds of : 60 Jump Rope Skips 6 Situps 10m COMBO 4 - 20 above head punches 6 Shuttles between 2 cones @ 10m apart ROUND 4 [6 mins] Combo Round with “Secret Weapon” COMBO 3 - 20 punches from plank position ROUND 2 [6 mins] Jab - Jab - Cross COMBO 2 - 20 low, wide punches Running Clock Secret Weapon 10 interweaving hooks 0’00 Interweaving Straight punches 0’20 Run 20m out + 1 burpee + Run 20m back COMBO 1 - 20 straight punches 0’40 Duck - L Hook, Duck - R Hook (repeat) 1’00 Run 20m out + 1 burpee + Run 20m back To complete the round, both the boxer and ROUND 5 [6 mins] pad holder must do a total of 8 suicide runs Combo Round with “Punch Accumulator” between them. They can choose to either 1’20 Interweaving Straight punches take turns in swapping roles each time or by 1’40 Run 20m out + 1 burpee + Run 20m back Cross - L Upper doing 2 or 4 in a row. 2’00 Duck - L Hook, Duck - R Hook (repeat) Cross - L Upper + Cross 2’20 Run 20m out + 1 burpee + Run 20m back Cross - L Upper - Cross + L Hook Boxer Stretch Routine Chest Neck Biceps Triceps Lower Back Shoulders BOOTCAMP BOXING WORKOUT #8 ROUND 1 [10 mins] ROUND 4 [6 mins] ROUND 6 [12 mins] Skill : Step & Slide Complex Round Jump & Punch Drill : The Square / Ring-Around Cross x 10 + 40 fast interweaving hooks Place 2 cones about 10m to 15m apart.