Explosive Power Workout With Elite Boxer
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- Опубликовано: 3 фев 2021
- Website: coachsaman.com/
Instagram: / powertrainingcoach
In this video you will witness an explosive power workout with an elite boxer. We will discuss various plyometric and medicine ball exercises; all designed to target those fast-twitch muscle fibers and enhance your ability to recruit multiple motor units and therefore become a more powerful athlete.
For the full session, see below:
Dynamic Warmup
- Dynamic stretching: upper & lower body
- Jump Rope
Plyometrics & Medicine Balls
1. 2x (Box Jump: 5 reps + Side throws: 10 reps each side)
2. 2x (Hurdle Jumps: 5-8 reps + Med Ball Punch: 10 reps each side)
3. 2x (Skater Bounds: 10 reps, 5 each leg + Overhead Toss: 10 reps)
4. 2x (Broad Jumps: 5 reps + Rotational Ball Slam 10 reps, 5each side)
Punching Bag
- 8 sets of 20s all out power punching - 2 to 3 min rest
Accessory Lifts
- 4 sets (superset) Bulgarian Split Squats
- 3-4 sets core exercise of choice
End the session with some static stretching. 
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One of the best videos ive seen in a long time regarding exercises what a great job u guys are doinh
Älskar kanalen o all videos. Förklarar allt fett bra och gillar att du fokuserar mycket på boxning. Speciellt att du går djupt in på topics, tekniker osv. Tack så mycket.
great vid coach! more of these pls
We should help this channel to grow, daaamn keep up brooo
Great Video straight to the point and valuable 😎
Them hurdle jumps are 🔥🔥 I need to do something like this on my channel
Great Job👍👍👍
Good video thanks
Great video! would there be any differences in this routine if he was a kickboxer instead of a boxer?
more boxing videos please
How to prevent knee injuries?????
Do you still have to do weight training after you do explosive exercise? Or just this explosive exercise?
Hiii do something for hockey we discuss it also a little bit
Awesome work as always. I have two questions :
1. If you already train the olympic lift, specially the power clean in my case, do you need to do the overhead tosses or is the power clean enough triple extension ?
2. Do you rotate on unilateral leg movement ? I only do reverse barbell lunges simply because I like them and I dislike split/bulgarian squats. Do I need to force myself to rotate exercise or are my barbell lunge doing the trick ?
Thank you,
1. I believe it's hard to compare Olympic lifts to Med balls in general because in a Power Clean you usually train with heavier weights. Olympic Lifts will target strength-speed (Speed under heavier conditions) while med balls will target Speed-strength (Speed under light conditions). With regards to the triple extension, most exercises we did in this video already contain a triple extension (all the jumps included). So both Olympic Lifts and Plyometrics have their place, they're different.
2. I don't know about this rotation, it's nothing I encourage when developing strength. We simply Squat down and push off with the legs, however BW rotational lunges are commonly used during warm-ups. You don't have to do the Split Squats if you don't want to, simply choose one of the many variations available that suits you.
Best of luck to you
@@PowerTraining thank you very much for your answer. I will then train both olympic lifts and the different medecine ball throws.
For my second question I apologize the wording was very poor, I'm not a native english speaker, what I meant was not to rotate during the single leg motion but to change the single leg exercise week to week in your programming (hence "rotate"). For example split squats week A, then lunges week B, then pistols week C etc. But you have also answered for that so I thank you again.
If you have an instagram page or a website I'd like to know.
Good luck to you and peace
If you include this exercise in my monthly program
How can I develop explosive power through it, since I will practice it every day for a month?
I hope to get information on how to develop and increase power and strength with age in the first thirty
Thank you
U said he already trained strenght base when it comes to his legs so his knees and joints arent too weak,do u mean things like squats with weights?
Sir, should 15 year old boxer do plyometrics? Waiting for your reply.
Thought u said bro jumps 😂
Amazing video! One question: how many times a week should this type of training be done?
Hi Ivan, thank you.
If you're new to this type of training I would recommend it just once per week. Experienced athletes can do it 2-3 times a week (as long as it doesn't interfere with their sport).
It's important to have a good base of strength in the leg and core musculature before and after starting Plyometrics; otherwise the knees may take a lot of damage during the landing part when doing the jumps.
@@PowerTraining I don't have a medicibe could I do the wall drill with a basketball
@@levarwilkuams6342 Yes and no: better to invest in a medicine ball that bounces back, which is more expensive than the classic one. You can always buy the less expensive, classic medicine ball but you'll have to approach the wall, which beneficially helps your reflexes. If not, cut a small, x-shaped hole in a kid-sized basketball (you'll understand why in a minute). Plunge a funnel inside and pour sand into the recipient until it's full (believe me, it's heavy), then cover it in an x-shape with first duct tape then gorilla tape just to be sure, and you're ready to go. Cheaper, but it hardly bounces back. Good luck. P..S. A basketball 🏀 rebounds better than a volleyball 🏐, but with all of that heavy sand in it (and it weighs a lot), you'll be spending more time bending down after each throw if you don't save up and get a specialized bouncing medicine ball. Another solution is to use resistance bands attached to something and then to twist your body from a parallel position. The cheapest alternative. You can also use a kettlebell held in both hands and swing from side to side. I hope this helps you, because a regular basketball filled only with air is NOT HEAVY ENOUGH to do the job. ✌️
How can we check our power?
mass * speed=power?
Guys what do you think if i punch 1000 everyday with resistance bands will if get bigger(As body structure) ? I can feel my arms burning when I punch with resistance bands.
Are you training anyone in person?
Btw...can Matt get up next day or had to do 2weeks "deload"?😅
I consult Isis for Explosiv training
ruclips.net/video/yXCMU72z0Ms/видео.htmlsi=gJPwBLa9Ak6ZghC1 👌🏼😃
Wow this looks like the holy bible of boxing