Fight Camp
Brodie Charles
Boxing, Strength & Conditioning, Combat SportsWelcome to Fight Camp!
This was designed for boxers looking to train like an professional fighter in camp. In this program you will be working through compound movements that will enhance your overall athleticism.
The goal for the next 10 weeks is to improve on strength, power, speed & conditioning. We will be breaking this into 2 Phases within the 10 weeks and finish with a Taper Week leading into your fight.
Phase 1 is predicated towards building a solid base of strength. We will be working through our lifts and conditioning sessions with mid to high intensity.
In Phase 2 we will be moving into Strength-Speed. This is a classification of strength training where athletes are required to produce large magnitudes of force in a short time frame.
By the end of Fight Camp you will be able to go into the fight in peak physical condition. I have worked with and use this program for Super Lightweight World No. 16 Liam Paro, 3 x Australian Lightweight Champion Justin Frost and Australian Heavyweight Contender Justice Jackson with unbelievable results. Let's Get Started!!
Prep
A
Warm Up #3
5min Bike @ 6-7 RPE 2 ROUNDS 10 x Inchworms 10 x 90/90 Switch 10 x Yoga Push Ups 10 x Lying Y-Raise 10 x Supermans
B
Drop Jump + Hurdle Jumps
3 x 6
C
Med Ball Lateral Jump
3 x 12
D
Trap Bar Deadlifts
4 x 4 @ 80 %
E1
DB Bench Press
3 x 5
E2
Single Arm DB Row
3 x 6
F1
Nordics - Eccentric Only
3 x 6
F2
Banded Pull Aparts
3 x 30
G1
Landmine Rotation
2 x 16
G2
DB Shrugs
2 x 15
G3
Dead Hang
2 x 0:30
Prep
A
Warm Up - Mobility
1min EACH MOVEMENT - Banded Pullaparts - Hamstring Squats - Long Lunge (1min both sides) - Hip Flexor Rotations (30sec each side) - Yoga Push Ups - Banded Cat + Camel - Thoracic Rotations (1min each side) - Frog Stretch
B
Assault Bike
1 x 4:00 @ 6
C
Assault Bike
8 x 0:30 @ 10
Prep
A
Warm Up #2
5min Bike @ 6-7 RPE 2 ROUNDS 10 es x Squat Reach 10 es x WGS 10 es x Thoracic Rotations 20sec Prayer Stretch 20 x Glute Bridge March
B
Lateral Split Exchange Leaps
3 x 10
C
Seated Rocker Jumps
3 x 6
D
Back Squat
4 x 5 @ 80 %
E
Barbell RDL
3 x 6
F1
Half-Kneeling Shoulder Press
3 x 6
F2
Chin-Up
3 x 12
G1
Garhammer Raise
2 x 12
G2
Banded Tricep Pushdown
2 x 20
G3
Plate Pinch Grip Hold
2 x 0:30
Prep
A
Warm Up - Mobility
1min EACH MOVEMENT - Banded Pullaparts - Hamstring Squats - Long Lunge (1min both sides) - Hip Flexor Rotations (30sec each side) - Yoga Push Ups - Banded Cat + Camel - Thoracic Rotations (1min each side) - Frog Stretch
B
Bike Erg
1 x 5:00
C
Bike Erg
1 x 5:00
D
Bike Erg
1 x 40:00
Brodie Charles
Brodie is a Strength & Conditioning Coach from Australia who has worked with boxers from Amateurs, to National and International ranked Professional fighters over the last 6 years.
Whether your training for an upcoming fight or just want to train like a professional combat athlete, join the Fight Camp team today and take your training to the next level.
Get Fight Camp
