CHAPTER TWENTY-ONE

Contender Workouts & Journals 

From 12-20 Weeks = 3-4 Sessions per week
Warm-Up & Combinations

2 rounds skipping (Warm-up)

(2 minute rounds, 1 minute rest between rounds)

 

2 rounds shadow boxing and foot work (p.52-54)

(2 minutes round, 1 minute rest between rounds)

2 rounds punch combinations on heavy bag orpartner pad work (p.ee-es) (2 minute rounds, 1 minute rest between rounds)

2 rounds kick combinations on heavy bag orkick shield with partner (p.eo-e2)

(2 minute rounds, 1 minute rest between rounds)

2 rounds punch & kick combinations on the heavy bag or

 

 

 

partner pad work (p.e9-s4) (2 minute rounds, 1 minute rest between rounds)

Resistance Training Exercises

NOTE : Full body exercises with 1-2 sets of 12-15 reps of each exercise using resistance band, stability ball, medicine ball and free-body, including core, abs and back exercises.

Photocopy the following pages and keep track of your program.