Sunday, June 11, 2017

Sunday's SWOD Will Box Your Ears!

Image result for Floyd mayweather workout animated

Good Day Athletes and Warriors!
Man! the Summer Season is not officially in play yet but what a blessed time of year. This might rub some of you the wrong way, but I sense the presence of the Lord moving towards you today! So expect the unexpected miracle and favor of God today.

Today's SERIOUS WORKOUT OF THE DAY. Will bring you into the world of Boxing Strength and Conditioning. Serious Athletes and Warriors all over the globe use boxing style workouts to enhance their fitness because they know and now you know pound-for-pound boxing is one of the hardest sports to be properly conditioned for.

Now you don't have step into the ring with Floyd Mayweather mind you, but if you implement boxing strength and conditioning into your year round training cycle, then you will put yourself into an even better position to look better, feel better and perform better.
I even use this type of program with my football player 12 weeks out from the start of training camp to help their overall conditioning, while increasing their speed, agility, quickness, reaction, hand-eye coordination and more. So if you are serious and I know you are. Click here, fill out the fitness profile form, and get your own custom strength and conditioning program that may include the boxing program you are about to see a sample of. Let's get after it!
-Coach Nate


The Boxing Programs will enhance general strength and increase muscular endurance. There are also bouts of rope jumping interspersed throughout each workout day to enhance footwork and agility. The cross-training stimulus these programs provide will enhance overall boxing ability and help to prevent injuries as well! 

Throughout the length of the Boxing Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!  

Week 2 - Day 2 (Wednesday) of Matt Ahrens's ProgramWeek Difficulty: Hard
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Click on an Exercise Name to view a description of that exercise

SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Close Grip Chin Ups
5 reps,5 reps,
4 reps 
Wide Grip Pull Ups
5 reps,5 reps 
Dumbbell Bent Over Row (elbows wide)
15 reps @ 25 lbs,15 reps @ 25 lbs 
Med Ball Chest Pass (kneeling)
15 reps,12 reps 
Dumbbell Lateral Raise
15 reps @ 15 lbs,15 reps @ 15 lbs 
Dumbbell Rear Lateral Raise
15 reps @ 12 lbs,15 reps @ 12 lbs 
Jump Rope General
3 Minutes 
Dumbbell Hammer Curl
15 reps @ 25 lbs,15 reps @ 25 lbs 
Push Ups (regular position)
27 reps,27 reps,
20 reps 
Jump Rope General
3 Minutes 
Plate Twists
15 reps @ 15 lbs,15 reps @ 15 lbs 
Bent Leg Knee Ups from Bench
26 reps,26 reps 
Cross Crunches
29 reps,29 reps,
23 reps 
4-Way Manual Neck
10 reps,10 reps 

Your Program Awaits! Click here and fill out the fitness profile form on the front page. You can be working out with us today!                                                                                           

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