Thread: New Goals- Athleticism

yeah have fun

I posted this site a few months ago.....I will see if I can find all the boxing training stuff from that thread.

Originally Posted by ForemanRules

I posted this site a few months ago.....I will see if I can find all the boxing training stuff from that thread.

thanks

Mike, I think this might be the thread that Foreman was talking about

A Twist To Complex Training

Originally Posted by Bakerboy

Mike, I think this might be the thread that Foreman was talking about

A Twist To Complex Training

Thanks B

Honestly, I don't think plyometrics are going to do a whole Hell of a lot for you. If you can't squat with your bodyweight, you have other issues that need to be ironed out before you take things up a notch and do explosive movements.

Originally Posted by CowPimp

Honestly, I don't think plyometrics are going to do a whole Hell of a lot for you. If you can't squat with your bodyweight, you have other issues that need to be ironed out before you take things up a notch and do explosive movements.

I agree, but I have been doing planks and stretching the hip flexors and calves, but still can't do the squat

When I started boxing in 2002 I stopped lifting for a year.....my power was there allready but every week I got faster and better without the weights. After that I did a light low volume compound upper and lower once a week for reps from 10-15 and it did not hurt my speed at all.

oh my god I went to rosstraining.com that guy is absolutely amazing. Watch the vids on his site- crazy.

Originally Posted by mike456

I agree, but I have been doing planks and stretching the hip flexors and calves, but still can't do the squat

Well, it's only been a couple weeks since I gave you that advice, if that long. However, you might just have problems with the actual motor patterns. I wish I could train you in person and show you the deal.

Originally Posted by mike456

oh my god I went to rosstraining.com that guy is absolutely amazing. Watch the vids on his site- crazy.

Yeah, he does some badass stuff. The ab rollouts at the beginning are FUCKING HARD. I can do like 1 or 2 of those standing, and they are ugly, really ugly. He proceeds to pimp them with one arm. He bangs out those pistols pretty good too. He does a good 8-10 there, which is pretty solid.

Originally Posted by CowPimp

Well, it's only been a couple weeks since I gave you that advice, if that long. However, you might just have problems with the actual motor patterns. I wish I could train you in person and show you the deal.

What state are you in

Originally Posted by mike456

What state are you in

Maryland, real close to the DC line. I work in DC.

Originally Posted by CowPimp

Yeah, he does some badass stuff. The ab rollouts at the beginning are FUCKING HARD. I can do like 1 or 2 of those standing, and they are ugly, really ugly. He proceeds to pimp them with one arm. He bangs out those pistols pretty good too. He does a good 8-10 there, which is pretty solid.

yea I saw that one check these out: just scroll down and then click on it
http://www.rossboxing.com/thegym/thegym26.htm
http://www.rosstraining.com/articles...cliplogic.html
http://www.rossboxing.com/thegym/thegym24.htm

Originally Posted by CowPimp

Maryland, real close to the DC line. I work in DC.

Im in NY

Originally Posted by mike456

Im in NY

Well, if you're ever in the area, then let me know. Heh.

So CP what should I focus on right now my goal is being like ross, lol.
I am overweight, weak, and have bad mobility, I am like the exact opposite of my goal/ross.

Originally Posted by mike456

So CP what should I focus on right now my goal is being like ross, lol.
I am overweight, weak, and have bad mobility, I am like the exact opposite of my goal/ross.

To fix the overweight problem, work on your diet too. You're still young, you will probably make great strides by just cutting out shitty foods.

Keep resistance training and focus on the basics to work on getting stronger.

Dynamic flexibility training, soft tissue work, and static stretching will help you become more mobile.

Originally Posted by CowPimp

Yeah, he does some badass stuff. The ab rollouts at the beginning are FUCKING HARD. I can do like 1 or 2 of those standing, and they are ugly, really ugly. He proceeds to pimp them with one arm. He bangs out those pistols pretty good too. He does a good 8-10 there, which is pretty solid.

I couldn't agree more, CP. Those one-arm rollouts almost made me piss my pants.
After I played that video clip I decided to try the one arm version. No way. I couldn't even get one. The regular standing rollouts are hard enough.

As for Mike and his squat problems... what about wall squats for time or split squats- there must be something he can do. I know he has step-ups in his routine.

Originally Posted by CowPimp

To fix the overweight problem, work on your diet too. You're still young, you will probably make great strides by just cutting out shitty foods.

Keep resistance training and focus on the basics to work on getting stronger.

Dynamic flexibility training, soft tissue work, and static stretching will help you become more mobile.

So I am going to cut, and do total body workouts (I am going to do the 6 major compounds only 3x5-8 90secRI) and do HIIT Cardio on a stationary bike:
This will be my split:
Day 1- Total Body
Day 2- Off
Day 3- HIIT
Repeat

when and what dynamic flexibility exercises should I do?
what is soft tissue work?
when and what static stretches should I do?

Sorry for all the questions.
And how much should I be squatting/benching/Deadlifting/Rowing before I start doing plyometrics, and explosive lifts?

Originally Posted by mike456

So I am going to cut, and do total body workouts (I am going to do the 6 major compounds only 3x5-8 90secRI) and do HIIT Cardio on a stationary bike:
This will be my split:
Day 1- Total Body
Day 2- Off
Day 3- HIIT
Repeat

when and what dynamic flexibility exercises should I do?
what is soft tissue work?
when and what static stretches should I do?

Sorry for all the questions.
And how much should I be squatting/benching/Deadlifting/Rowing before I start doing plyometrics, and explosive lifts?

There is a wide variety of dynamic flexibility stuff you can do: straight leg marches, spider crawls, hockey lunges, lateral squats, stepup/lunge combos, leg swings, back kicks, high knees, butt kickers, carioca, etc.

Soft tissue work would be massaging, foam roller work, active release, etc.

I stretch everything for a total of about 15 minutes 5+ days each week.

It's hard to say, but general guidelines have been listed as a 1.5x bodyweight bench press and 2x bodyweight squat. I kind of think those numbers are a tad aggressive; more like a bodyweight bench and 1.5x bodyweight squat would be more like it. Really, you could probably see some marginal gains with less, but it's safer to have that strength base first in my opinion.

I would also do lower level plyos to start. Jumping onto a box, jumping onto a box laterally, standing long jumps, the jump squat, etc. Depth jumps, tuck jumps, triple bounds, and whatnot are all more advanced than you should start with.

Originally Posted by CowPimp

There is a wide variety of dynamic flexibility stuff you can do: straight leg marches, spider crawls, hockey lunges, lateral squats, stepup/lunge combos, leg swings, back kicks, high knees, butt kickers, carioca, etc.

Soft tissue work would be massaging, foam roller work, active release, etc.

I stretch everything for a total of about 15 minutes 5+ days each week.

It's hard to say, but general guidelines have been listed as a 1.5x bodyweight bench press and 2x bodyweight squat. I kind of think those numbers are a tad aggressive; more like a bodyweight bench and 1.5x bodyweight squat would be more like it. Really, you could probably see some marginal gains with less, but it's safer to have that strength base first in my opinion.

I would also do lower level plyos to start. Jumping onto a box, jumping onto a box laterally, standing long jumps, the jump squat, etc. Depth jumps, tuck jumps, triple bounds, and whatnot are all more advanced than you should start with.

Wow Really thanks so much, I vote you for the greatest mod
One more question: When do I incorporate dynamic flexibility, and static stretches- I am guessing dynamic flexibilty goes before the weight training and static stretches go after weight training, right or wrong?

Hey CP this is what I came up with for warm-up and dynamic flexibility
Warm-up:
25 Jumping Jacks

Dynamic Flexibility:
Walking High Knees 1x6 Per Leg
Butt Kicks 1x10 Per Leg
Walking Straight Leg Kicks 1x10 Per Leg
Arm Swings Forward and Back 1x10
Side Bend Over and Back 1x10

Is it good(should I up sets/reps, add/take out any exercises)? and can you post your static stretching routine?

So dynamic before lifting, and static after? I read it on a site.
Thanks alot

Originally Posted by mike456

There is no stickies on this, I basically want to set up a training program with exercises, such as the guy is doing in this video
http://www.rossboxing.com/
any info/articles/etc. will help alot.
I will be doing a total body twice a week for strength.
And I will be doing HIIT Cardio 2-3 times a week for cardiovascular endurance and to burn some fat.
I want to add in this athletic power/plyometric stuff in, I want to make my body good for any sport, so all I will have to do is learn the skills and technique `
Thanks

"Athleticism" is a pretty innate quality IMO. Some people are just good at any sport whatever it maybe. Our best linebacker is 5'10, 205 lbs, and not super fast ( 4.6-8 ), not super stronger ( 450 squat, 290 bench ), and he's pretty chubby. But he's just amazing. Recorded 136 tackles last year as a JR. starter on the varsity. He just has natural athleticism, he's got a talent for sports. He's an amazing basketball player, and baseball player as well. Having a good body helps, but it's kind of a weird idea to go for. If you're tall, and big then you're athletic and should be a lineman. If you're tall, thin, and in good shape then your athletic at football. It kind of depends on what you're wanting to play position wise, and game wise. Just saying. Good luck though.

Originally Posted by JordanMang

"Athleticism" is a pretty innate quality IMO. Some people are just good at any sport whatever it maybe. Our best linebacker is 5'10, 205 lbs, and not super fast ( 4.6-8 ), not super stronger ( 450 squat, 290 bench ), and he's pretty chubby. But he's just amazing. Recorded 136 tackles last year as a JR. starter on the varsity. He just has natural athleticism, he's got a talent for sports. He's an amazing basketball player, and baseball player as well. Having a good body helps, but it's kind of a weird idea to go for. If you're tall, and big then you're athletic and should be a lineman. If you're tall, thin, and in good shape then your athletic at football. It kind of depends on what you're wanting to play position wise, and game wise. Just saying. Good luck though.

Very, very good stats for a natural 16-17 year old kid...hell top 3% in the world or better.

Originally Posted by ForemanRules

Very, very good stats for a natural 16-17 year old kid...hell top 3% in the world or better.

18, and hardly.

Let me amend that. Hardly if you poll football players at his size across the nation.

Mike, if you are going to go the 2x week Full-body route why not set up an A and a B program.

Also I think you would benefit more if one day you did 4 X 5-6 (strength) and the other day 3 X 8-10. (hypertrophy). You should look at Foremans journal to see what he has set up I think he is doing Full- body 2x a week.
Just replace your step-ups for his squats. Just an idea...
The Full Body Experiment

^ shit! God must be playing a trick on me!