STRENGTH AND SPEED
The next phase mixes weighted moves with plyometrics. Focus on explosiveness as you drop to 70-80% of your one-rep max. Do this workout three times a week over three weeks for speed that will serve you well in the ring
01 BACK SQUAT 5 SETS OF 3- 5 REPS
With a barbell across your traps and feet slightly wider than shoulder width ( A), drop into a squat, maintaining control ( B). Now for the explosive part: squeeze your glutes and drive your heels into the floor to push back up to standing, as fast as possible. Re-rack the weight and move on with no rest.
02 HIGH JUMP 5 SETS OF 3- 5 REPS
Employ this plyometric move to improve your power for the squats. Stand with a dip in your knees, arms at your sides ( A). Generate speed by swinging your arms back, bending your knees and jumping as high as possible ( B). Land with soft knees. Do your reps, rest two minutes, then start the next squat set.
03 SEMI-SUPINATED PRESS 5 SETS OF 3- 5 REPS
Lie on a flat bench holding dumbbells above your chest with your palms facing in. Bend your arms to lower the weights to your chest ( A), pause here for a beat, then generate power from your triceps to press back up ( B). Squeeze your chest at the top. After one set, drop down for the press-ups, no rest.
04 EXPLOSIVE PRESS- UP 5 SETS OF 3- 5 REPS
Executing press-ups with speed will transfer well for power punches. Set up in a press-up position with your body straight ( A). If you’re feeling really strong, add a weight plate. Bend your arms and lower your body under control ( B). Drive up as fast as possible. Rest, then head back over to the bench.