Changing My Training

November 16 2009

So I decided to switch up my training program a couple of months ago and really focus on improving my overall conditioning.  I'm hoping to compete again this year in boxing (it's been 15 years since I last fought) so conditioning will need to become the most important aspect of my training. I've started incorporating timed circuits and more calisthenics exercises into my workouts and have also added short, intense intervals between and after each of the timed circuits.
The workouts that I am doing are essentially all structured the same way and I have gotten most of my inspiration from a couple of my training partners, websites like Cross Fit and Gym Jones, and videos that I have come across on YouTube!

The conditioning workouts that my training partner Jeremy and I have been doing vary in length depending on the types of lifts we are doing, lengths of the circuits and types of intervals but each one generally takes between 45 minutes to an hour to complete.  Below is an example of what we did in our training session yesterday.

Warm-up - 4 minutes on stairclimber - level 15 

Circuit 1 - 15 minute time limit (repeat as many times as you can)

Alternating Barbell Push Press X 30
TRX Body Row X 15
Bosu Push-Ups X 15

Interval  - 2 minutes on stairclimber - level 15 

Circuit 2 - 15 minute time limit (repeat as many times as you can)

Overhead Dumbbell Throw X 10
Medicine Ball Burpee w/ Shoulder Press X 10
Cable Trunk Twists X 10 per side

Interval - 2 minutes on stairclimber - level 15 

After the last stairclimber interval we took a rest for 3-4 minutes and then moved on to the treadmill for a session of hill intervals to finish off the workout.  We did 18 intervals at 20 seconds on and 10 seconds off with the treadmill set at 8% incline and 8.0 mph.

I've definitely noticed a change in my body composition, an increase in my strength and agility and a huge improvement in my overall conditioning over the past few months. My rowing has gotten so much better and I've set personal records in the 500, 1000 and 3000M (1:29, 3:14, 10:46). My running, deadlifts and pull-ups have all improved immensely and I feel great! 

Here is a sample video of one of my timed circuits. Once you've watched it, have a look through the exercise library on the site and try to build a few of your own!

Article by (Train Online)  |  November 16 2009

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