Scribd Logo
Upload

Welcome to Scribd!

  • 743 views

    Boxer Cond Program

    Uploaded by

    Jeffrey Xie
    This training plan spans from February 26th to March 25th and consists of 3 weekly cycles - a light week, medium week, and heavy week. The light week focuses on conditioning and includes weights, swimming, running intervals, and grass training. The medium week increases training intensity with longer swimming sets and running intervals. The heavy week has the highest intensity with longer swimming and grass training intervals. Testing occurs on the final day to assess aerobic capacity. The overall goals are to improve aerobic capacity and maximum strength.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Boxer Cond Program

    Uploaded by

    Jeffrey Xie
    743 views1 page
    This training plan spans from February 26th to March 25th and consists of 3 weekly cycles - a light week, medium week, and heavy week. The light week focuses on conditioning and includes weights, swimming, running intervals, and grass training. The medium week increases training intensity with longer swimming sets and running intervals. The heavy week has the highest intensity with longer swimming and grass training intervals. Testing occurs on the final day to assess aerobic capacity. The overall goals are to improve aerobic capacity and maximum strength.

    Original Description:

    boxing

    Copyright

    © © All Rights Reserved

    Available Formats

    DOC, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This training plan spans from February 26th to March 25th and consists of 3 weekly cycles - a light week, medium week, and heavy week. The light week focuses on conditioning and includes weights, swimming, running intervals, and grass training. The medium week increases training intensity with longer swimming sets and running intervals. The heavy week has the highest intensity with longer swimming and grass training intervals. Testing occurs on the final day to assess aerobic capacity. The overall goals are to improve aerobic capacity and maximum strength.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    743 views1 page

    Boxer Cond Program

    Uploaded by

    Jeffrey Xie
    This training plan spans from February 26th to March 25th and consists of 3 weekly cycles - a light week, medium week, and heavy week. The light week focuses on conditioning and includes weights, swimming, running intervals, and grass training. The medium week increases training intensity with longer swimming sets and running intervals. The heavy week has the highest intensity with longer swimming and grass training intervals. Testing occurs on the final day to assess aerobic capacity. The overall goals are to improve aerobic capacity and maximum strength.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 1

    Name Boxer Stage Main From 26/2/06 to 25/3/06

    Conditioning
    Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    26 27 28 1 2 3 4
    LIGHT WEEK a.m a.m a.m 1. Weights a.m a.m
    1. Weights 1. Med Ball circuit 2. Swim 1. Med Ball circuit 1. Weights
    a.m Boxing 2. Swim 2. Spin 10 mins warm up then 2. Spin 2. Swim
    10 mins warm up then 15 mins of 2 lengths at 10 mins w-up then 15 Rest day
    p.m Grass - Fartlek 15 mins of 1 length at 100%, 2 lengths v slow mins of 1/2 length flat
    10 mins w-up then 30s, 100%, 1 length v slow out, 1/2 length v slow
    45s,60s,75s,90s,105s, p.m Run - 10mins w-up
    120s and back down p.m Run - Intervals p.m Boxing training then 8x90s at 90% p.m Boxing training p.m Spin
    with equal rec. slow jog with 90s walk rec. 50 mins
    5 6 7 8 9 10 11
    MEDIUM WEEK a.m a.m a.m 1. Weights a.m a.m
    1. Weights 1. Med Ball circuit 2. Swim 1. Med Ball circuit 1. Weights
    a.m Boxing 2. Swim 2. Spin 10 mins warm up then 2. Spin 2. Swim
    10 mins warm up then 18 mins of 2 lengths at 10 mins w-up then 18 Rest day
    p.m Grass - Fartlek 18 mins of 1 length at 100%, 2 lengths v slow mins of 1/2 length flat
    10 mins w-up then 30s, 100%, 1 length v slow out, 1/2 length v slow
    45s,60s,75s,90s,105, p.m Run - 10mins w-up
    120s,135s and back p.m Run - Intervals p.m Boxing training then 9x90s at 90% p.m Boxing training p.m Spin
    down with=slow jog rec with 90s walk rec. 60 mins
    12 13 14 15 16 17 18
    HEAVY WEEK a.m a.m a.m 1. Weights a.m a.m
    1. Weights 1. Med Ball circuit 2. Swim 1. Med Ball circuit 1. Weights
    a.m Boxing 2. Swim 2. Spin 10 mins warm up then 2. Spin 2. Swim
    10 mins warm up then 20 mins of 2 lengths at 10 mins w-up then 20 Rest day
    p.m Grass - Fartlek 20 mins of 1 length at 100%, 2 lengths v slow mins of 1/2 length flat
    10 mins w-up then 30s 100%, 1 length v slow out, 1/2 length v slow
    up to 150s and back p.m Run - 10mins w-up
    down with equal slow p.m Run - Intervals p.m Boxing training then 10x90s at 90% p.m Boxing training p.m Spin
    jog rec QEII with triathlon group with 90s walk rec. 70 mins
    19 20 21 22 23 24 25
    LIGHT WEEK a.m a.m a.m
    1. Weights 1. Med Ball circuit 1. Med Ball circuit
    a.m Boxing 2. Swim 2. Spin 2. Weights
    10 mins warm up then Rest day Rest day Testing – beep test
    p.m Grass - Fartlek 10 mins of 1 length at
    10 mins w-up then 30s 100%, 1 length v slow
    up to 120s with equal
    slow jog rec. p.m Run - Intervals p.m Boxing training p.m Boxing training

    Training Goals 1. To improve aerobic capacity further. 2. To improve maximum strength.

    You might also like