CHAPTER TWENTY-TWO

Champ Workouts & Journals 

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

3 rounds skipping (Warm-up)

(3 minute rounds, 1 minute rest between rounds)

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

(3 minutes round, 1 minute rest between rounds)

2 rounds punch combinations on heavy bag or partner pad work (p.66-68)

(3 minute rounds, 1 minute rest between rounds)

2 rounds kick combinations on heavy bag orkick shield with partner (ρ.60-62) (3 minute rounds, 1 minute rest between rounds)

2 rounds punch & kick combinations on the heavy bag orpartner pad work (p.69-84)

(3 minute rounds, 1 minute rest between rounds)

Resistance Training Exercises

Split your resistance training routine-Upper Body one day-Lower Body the next. Do the exercises with 2-3 sets of 12-15 reps of each exercise.

Alternate Split Routine Workouts

Day One

All punch combinations with speed for cardio either air attack, heavy bag or pad work, (number of rounds to be determined by fitness and skill level) combined with 1 set of 15 reps of each lower body exercises using resistance band, stability ball, medicine ball and free-body, including core, abs and back exercises as well as stretching.

Day Two

All kick combinations with speed for cardio either air attack, heavy bag or pad work, (number of rounds to be determined by fitness and skill level) combined with 1 set of 15 reps of each upper body exercises using resistance band, stability ball, medicine ball and free-body, including core, abs and back exercises as well as stretching.

Day Three

All punch and kick combinations with heavy bag and pad work, (number of rounds to be determined by fitness and skill level). Include core, abs and back exercises as well as stretching.

Day Four

Full body exercises with 2-3 sets of 12-15 reps of each exercise using resistance band, stability ball, medicine ball and free-body, including core, abs and back exercises as well as stretching.

Day Five

REST

This program does not have to be performed on sequential days; you can give yourself a day off between workouts. To modify the program utilize the F.I.T.T. principle. As you increase or decrease any of the components, Frequency, Intensity, Time or Type you effectively modify the program to match your fitness level. See “Cardiovascular Efficiency” on page 7.

Do not over-train as you will diminish the progress and make yourself susceptible to injuries.

Photocopy the following pages and keep track of your program.