Introduction: Kick start your week with a rigorous workout focused on raw power and explosive strength that champions swear by.
Main Content:
- Dynamic Warm-Up (15 mins): Engage in agility ladders, high knees, and shuttle runs to activate every muscle.
- Shadow Boxing (6 rounds x 3 mins): Start slow, focusing on form, and ramp up the intensity every round. Visualize your opponent and anticipate their moves.
-
Explosive Plyometrics:
- Tuck Jumps (3 sets x 10 reps)
- Plyo Push-Ups (3 sets x 8 reps)
- Burpee Broad Jumps (3 sets x 8 reps)
- Strength Training Circuit: Incorporate Olympic lifts like clean and jerks, kettlebell exercises such as kettlebell swings and goblet squats, and calisthenics movements like pull-ups and pistol squats.
Conclusion: Power-packed and demanding, this routine lays the foundation for the week. Recovery is essential, so rest well for tomorrow's sparring challenges.
