Inner Athlete Coach
BoxingGPP - General Preparatory Phase
The purpose of this base is to gain muscular size, whilst increasing general strength on our current KPIs (detailed below)
Increasing muscular size leads to greater force output meaning we can strike with more force and fight harder across the rounds
This programme has an emphasis on hypertrophy but still focused around athletic performance for combat sports. Meaning it will feature sport specific pre-hab, plyometrics and fight based conditioning.
5 day training split with 3 gym s&c based sessions, one purely focusing on muscle growth, aswell as 2 conditioning sessions.
KPIs
Hinge (Deadlift)
Horizontal push (Bench)
Grip & Shoulder function
Hip mobility
3 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Posterior Hip Mobilization
A2
WORLD'S GREATEST STRETCH
A3
YTW
B1
DB Jump Squat
3 x 5
B2
Landmine Bar Twist
3 x 6
C1
Trap Bar Deadlift
4 x 3
C2
DeadBug
3 x 8
D
Bench Press
4 x 5
E
Chin-Up
3 x MAX
F1
Isometric Lunge Hold
3 x 0:20
F2
Dead Hang
3 x 0:30
A1
Banded Posterior Hip Mobilization
A2
Pigeon Stretch
A3
WORLD'S GREATEST STRETCH
A4
YTW
B1
Single Leg Bounds
3 x 6
B2
Pogo Jump
3 x 0:10
C
Assault Bike
1 x 0:30
D
Assault Bike
1 x 30:00 @ 175
A1
WORLD'S GREATEST STRETCH
A2
Backward Lunge with Twist
A3
YTW
B
Goblet DB Platform Slide
3 x 16 @ 44.09, _ , _ kg
C
DB Bench Press
3 x 12 @ 49.6, _ , _ kg
D
Bent Over DB Row
3 x 16
E1
DB Bicep Curls
3 x 12 @ 22.05 kg
E2
Close Grip Push-Up
3 x 12
F1
Split Stance Overhead Tricep Extension
2 x 20
F2
Seated DB Palms Down Wrist Curl
2 x 20
A1
WORLD'S GREATEST STRETCH
A2
YTW
A3
Banded Posterior Hip Mobilization
B1
TrapBar Jump
3 x 4
B2
Med Ball Throw
3 x 6
C1
Landmine Squat
3 x 6
C2
Hanging Knee Raise
3 x MAX
D
Standing Landmine Press
8, 6, 6, 6
E
Chest-Supported DB Row
4 x 10
F1
Hatfield Elevated Safety Bar Calf Raise
2 x 20
F2
Seated Palm Up Barbell Wrist Curl
2 x MAX @ 44.09 kg
G1
Incline Cuban Press
2 x 10
G2
Hammer Curl
2 x 15
G3
Supine Neck Curl
2 x 0:45
A1
WORLD'S GREATEST STRETCH
2 x 10
A2
Single Leg RDL
2 x 8
A3
Calf Raise
2 x 12
B
High Pogo
3 x 10
C
Run
1 x 1000
D
Run
1 x 20:00
