Sunday, July 14, 2013

Alex's Advanced Weight Training Program - Sun



Song:  To Glory (Extended Version)

Group:  Two Steps From Hell



I've modified Alex's Makiwara training.

To get him used to correct weight transfer...
I'll have him do all of his bag work...
and Makiwara training, from a parallel stance.

By placing the body into an inherently unstable stance
(front to back)...
it will force the transfer of weight with each punch to the opposite leg...
and his weight must go forward to prevent him from being pushed backwards.

Once a person can punch effectively from this position...
he will have vastly improved his power and efficiency.

Mike Tyson was a master of powerful punching from parallel stances 
as he peek a booed his way past his opponent's defenses...
and used lateral shifting to devastate his opponents
(I will also have Alex look at old fight films featuring Mike Tyson.
I consider him to be the most devastating puncher ever in the sport).




I will have Alex learn to throw all of his punches from this stance
during his bag work also.

This type of training will vastly increase his power...
and will make it easier to bob and weave also.

Once he can punch from this stance...
throwing from all other stances will become easy.


 Now...
on to the last weight training routine for Alex.

Just for Thursdays and Sundays...
Alex does Weighted Incline Sit-Ups.

5 reps per set...
1 set each between his Squats.






His Squats are done in singles style...
30 second rests between his weighted incline sit-ups...
and 30 seconds rest between the sit-ups and his Squats.

I started Alex on a relatively light weight...
 as this is his first day of singles for this routine.

I had him stop at 15 sets for today...
even though he could have done much more weight and many more sets.



I have him take 3 seconds on the way down...
a 2 second pause at the bottom...
and then as fast as he wishes on the way up.


He then does Deadlifts in singles style
(just 15 sets for today).



Alternating with modified pull-ups
(he cannot do a correct full pull up as of now...
so he will do sets of 5 between the deadlifts...
on an incline.   This will exercise the same muscles...
but with less resistance.  He will be doing this 3 times a week...
with a gradual increase in the incline degree until he can perform a correct pull-up).



The full finish position is beyond this...
his chin must clear the hands.


That is it for Alex's new weight training routine.

As time goes by...
his sets in the routine will climb to 25 sets per exercise...
and then we will add weight and decrease the sets to 15 or so...
and then begin a new climb of sets within the rest period.

Again...this is to ensure full recovery and growth before the addition
of more weight.  This will keep him lifting in a safe and progressive manner.

In time...
his body will be transformed into a single unit of powerful sinews and muscle.





2 comments:

  1. I'm very impressed with Alex's dedication to his physical training. He will become very strong, mentally as well as physically.

    ReplyDelete
  2. That is my hope. I also stress the connection between the intellect, the physical, and the emotional. All three must be in synch to achieve the most from each.

    ReplyDelete

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