Work : Rest

1 : 1 or 2 : 1

Sets

2 or 3

Rest Between Sets

5 mins

Session Duration

20-30 mins

Focus

The focus is to perform at high intensities and recover quickly in between exercises. This is what you do in the ring! Attempt to produce maximal force in each repetition for optimise that brute punching power. The circuit needs to be approached with true intent and aggression... Get Mean to Get Lean! Wall Ankle Glute Bridge Bodyweight Mobilisation w/ Reach Squat Walkouts Lateral Lunge and Rotate Lunge and Rotate

Warm Up Floor Slides

Exercise

Exercise Type

Quick Tips
- Core braced and Glutes tight - Start from the floor with shoulder blades retracted - Extend arms explosively until - Start in your fight stance with your fist by your chin - Punchexplosively until the arm is fully arm extended - Start with retracted shoulder blades, a braced core and keep glutes tight to ensure postural allignment - Arms fully extended - Slight bend of the knee glutes engaged - Rotate the upper body and keep - Sit back on to heels and drive knees out - Extend hips before pressing - Avoid hyperextension when - Slight bend of the knee - Thrust hips explosively to force the K.B. infront - Let the momentum of the K.B. - Arms fully extended, shoulders retracted - Rotate hips explosively - Pivot your back foot, minimise movement in the front foot - Put everything into each repetition by making the waves as big as possible to gain momentum

Picture Demo

Press-Ups

Upper Body Push / Core

TRX Rip Punches

Sport Specific

Close Grip Pull Ups

Upper Body Pull

Landmine Twist

Trunk Rotation

Goblet Squat to Press

Lower and Upper Body Strength

Kettlebell Swing

Power - Hip Extension

Medicine Ball Standing Rotations

Rotational Power and Co-ordination

Battle Ropes

Power Endurance

See Video

Disclaimer
The information and exercises in this product are offered for educational and training purposes only; people reading this product should be cautioned that there is a natural risk when partaking in any form of physical activity. Therefore people wishing to partake in the exercises given should consult a doctor before performing such activity. Readers should consider the exercises and the techniques given, these may not be suitable for some individuals and if performed incorrectly they could become dangerous to your health. Therefore the author takes no liability for injury.