Knockout Coaching
Functional Training, Strength & Conditioning, Combat Sports, General Fitness, BoxingThis 3 week core conditioning program is designed to help you improve your core strength and stability, leading to improved performance in the ring. This program includes 6 workouts per week, with 3 of the workouts focused specifically on core conditioning and the other 3 workouts focused on cardio.
The core workouts will consist of a variety of exercises designed to target all major muscle groups in the core, including the abdomen, lower back, and pelvis. The goal of these workouts is to increase overall core strength and stability, helping to improve posture and reduce the risk of injury.
The cardio workouts will consist of medium to high-intensity run (fartlek) designed to increase endurance and improve cardiovascular conditioning.
By following this program for 3 weeks, you can expect to see significant improvements in your core strength and overall athletic performance. Remember to warm up properly before each workout and to listen to your body, only pushing yourself to a level that feels safe and comfortable. With consistent effort and dedication, you can achieve your goals and take your boxing performance to the next level.
Features6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Circuit core warm up
1- Abs leg up and down: 10-20 reps 2- Shadow boxing: 30 seconds 3- Bicycle crunches: 10-20 reps Repeat the circuit 2-3 times 30 seconds rest between circuits.
B1
Resistance band woodchop
3 x 16
B2
Stability ball jacknife
3 x 8
C1
Resistance band reverse woodchop
3 x 16
C2
Stability ball lateral crunch
3 x 16
D
Hanging leg raise
3 x 8
A
Run 70%
1 x 10:00
B
Fartlek
1 x 15:00
C
Run active recovery
1 x 5:00
Conditioning
A
Circuit core warm up
1- Abs leg up and down: 10-20 reps 2- Shadow boxing: 30 seconds 3- Bicycle crunches: 10-20 reps Repeat the circuit 2-3 times 30 seconds rest between circuits.
B1
Resistance band woodchop
3 x 16
B2
Stability ball jacknife
3 x 8
C1
Resistance band reverse woodchop
3 x 16
C2
Stability ball lateral crunch
3 x 16
D
Hanging leg raise
3 x 8
A
Run 70%
1 x 10:00
B
Fartlek
1 x 15:00
C
Run active recovery
1 x 5:00
Conditioning
A
Circuit core warm up
1- Abs leg up and down: 10-20 reps 2- Shadow boxing: 30 seconds 3- Bicycle crunches: 10-20 reps Repeat the circuit 2-3 times 30 seconds rest between circuits.
B1
Resistance band woodchop
3 x 16
B2
Stability ball jacknife
3 x 8
C1
Resistance band reverse woodchop
3 x 16
C2
Stability ball lateral crunch
3 x 16
D
Hanging leg raise
3 x 8
A
Run 70%
1 x 10:00
B
Fartlek
1 x 15:00
C
Run active recovery
1 x 5:00
