Boxing Athlete Development: Training by Kenny Dusseault in TrainHeroic

Coach Dusseault Conditioning

Coach
Kenny Dusseault

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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Eliminate Guess Work
Stop leaving your fitness up to chance by doing the same workouts you've seen countless people do before you without being sure it's working. Get concentrated strength and conditioning designed to make continuous gradual physical improvements to ensure you are in shape to take a fight on whatever notice you receive.
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Compliment Your Skills Training
Your strength and conditioning work with this program is designed to help you PERFORM. Stop crushing yourself with crazy hard workouts that stop you from being able to train your skills effectively. What you do in your strength and conditioning program should be helping you box BETTER, not stopping you from boxing effectively.
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Reduce Injury Risk
Boxing is obviously a tough, physical sport. By properly targeting strength & resiliency work to your joints you are building them up stronger. By doing this, you are improving their ability to take impact, meaning reducing their risk of injury. Imagine stepping into every fight without those nagging injuries that stop you from performing at your best? How much better will you be able to perform?
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24/7 Coach Access
Instead of printing programs online and winging it, have access to a coach to answer your questions, give you feedback and make SURE that you are doing things correctly. Our goal is to have you step into the ring at your best and we are here ALL the time to help make sure that happens!
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Be Ready For Short Notice Opportunities
A common problem for combat athletes is having to take the first 3-4 weeks of camp to "get in shape" before then getting into "fight shape". By joining this program the goal is to keep you in shape year round so that if a short notice fight comes up you are always ready not only to take it but to be successful and have the conditioning to go as long as you need to in the fight.
Features
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Programming 3 days per week
Our goal is to help you perform. Adding 3 focused sessions to your training week helps make improvement without adding too much and burning you out.
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Mental Exercises
We will add some cognitive elements to the training program to ensure you are not only working on the physical, but the crucial mental side as well!
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Exercise Video Guidance
Example videos and key points of performance are included with EVERY exercise in the program!
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24/7 Coach Access
Send technique videos, ask questions, and get the guidance you need to get the most out of your strength and conditioning work!
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Committed Teammates
Join a community program with athletes everywhere! Work together, push each other and let's change the future of the sport!
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Delivered through TrainHeroic
Delivered through a straightforward, easy to use app directly on your phone! Getting the most out of your training has NEVER been this easy!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 6 Day 1

Conditioning

A

Kinetic Chain Full Warm Up

Every Exercise 2 x 12 reps (Anything single leg = 12 / leg) Heel - Toe Walk High Heels Glute Bridge Slider Lunge RFE Quad Stretch Lunging T-Spine Opener Shoulder Prehab

B

Barbell Bulgarian Split Squat

4 x 6

C

Hip Thrusts

3 x 8

D

Renegade Row

4 x 8

E

Steady State Cardio

1 x 20:00

Tuesday
Week 6 Day 3

Conditioning

A

Full Body Mobility A

Deep Squat Drop Ins 2 x 15 V-Sit Toe Touches 2 x 10 Lunging T-Spine Opener 2 x 10 Wall Supported T-Spine Opener 2 x 10 Shoulder Prehab 2 x 8

Conditioning

B

Aerobic Power Interval Session A

For aerobic power work, our structure is 1:00 of work and 3:00 of rest and repeat x 4 rounds. For the 1:00 of work you should be going as hard as you possibly can. Even if the output fades through the minute, the effort should NEVER be fading. To keep some variety I like to use two exercises and go 30 seconds of each for these intervals. However if you prefer, we can keep to 1 exercise for every set. 30 seconds Kettlebell swings (HEAVY) 30 seconds Battle Ropes 3:00 rest Repeat x 4 rounds.

Thursday
Week 6 Day 5

Conditioning

A

Full Hip Mobility Routine

Focus here is improving active ROM in the hips. All exercises repeated x 2 sets x 10-15 reps. Add reps if you feel you need it. Glute Med Rolling Hamstring Rolling Roll-Outs V-Sit Toe Touches Lying Hip Circles Kneeling Hip Circles RFE Quad Stretch

Conditioning

B

Rotational Mobility Circuit

Lunging T-Spine Opener 2 x 8 Staggered Stance T-Spine Opener 2 x 8 Wall Supported T-Spine Opener 2 x 8 Child's Pose with Reach Through 2 x 8 Lunge With Spinal Rotation 2 x 8 We are working on here on opening up your rotational abilities. This will make it easier to move through a more complete range of motion without any mobility road blocks in place

C

Box Squats

5 x 4

D

DB Bent Over Row

4 x 8

E

Seated Single Arm Shoulder Press

4 x 6

Conditioning

F

Bike Aerobic Interval Session

2 min hard 1 min easy Repeat x 5 rounds Goal is to maintain high STEADY pace. This is not a sprint. It is about consistent output. If you are feeling fatigued, slow your pace down but maintain throughout 2 mins. During 1 min easy, focus on your breathing. 3 seconds in 3 seconds out through the nose.

FAQs
Who Is This Training For?
This training is for you if you are looking to reach your potential in combat sports. If you want to get more out of your strength and conditioning and be at your best when you compete, this is built for you!
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Boxing Athlete Development
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Boxing Athlete Development
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Boxing Athlete Development
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Boxing Athlete Development