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    Post Evander Holyfield- Boxing Training Routine

    Don't know much about this, but found it while searching and looks interesting...


    TRAINING STRATEGY FOR EVANDER HOLYFIELD

    Frederick C. Hatfield, Ph.D., FISSA


    The time-honored -- but unfortunately ill-conceived -- practice of long, slow distance work as a conditioning regimen for boxers is what Evander learned from the training dinosaurs of his youth, and had continued with for years. When I was brought aboard his team, prior to his fight against Buster Douglas in 1990, Evander was in sad physical condition considering the specific demands of his sport. I immediately tested Evander’s responses to three minutes of boxing specific total body work (see the 3 minute drill description below), which brought his heart rate above 180 bpm. He needed a full 7 or 8 minutes to recover back to 120 bpm after this single bout, analogous to one hard boxing round. What was worse, after doing five of the 3 minute drills with a one minute rest between, his heart rate remained above 150 between bouts. In short, he did not have the capacity to sustain a high performance level for even half of the duration of a professional fight.

    My responsibilities were limited to the physical conditioning component of Evander’s training, which had to be integrated into his skills and sparring training. Boxers require not only agility, speed and strength in short, explosive bursts, but also a high level of anaerobic strength endurance in order to perform these bursts over and over for ten rounds or more. I designed Evander’s training regimen and nutritional protocol to reflect these all-important elements. The road work ended promptly and completely.

    After the 12 week cycle described below, Evander recovered quickly from intense activity, even after a series of ten, 3 minute drills. His agility and limit strength levels increased, and his lean bodyweight increased from 208 to 218.

    The conditioning program described below was the program I personally supervised Evander through prior to the Buster Douglas fight. He also used the same training cycle in preparation for this most recent fights against Mike Tyson, but I was not there personally to oversee his training. This preparation was supervised by a friend of mine in the strength coaching profession who assures me the Evander followed the prescribed program precisely.




    GENERAL POINTS OF CONDITIONING FOR BOXERS

    There are several general concepts which helped to shape the specific program that I designed for Evander. First, the work profile of boxing is repeated 3 minute rounds of activity, often with very high intensity bursts within a round. The rounds are separated by one minute rest intervals. Thus, the relative contribution of anaerobic energy release pathways is considered extremely important, with aerobic capacity playing an important role in terms of facilitating rapid recovery. Extreme conditioning is required to fight effectively for ten intense, 3 minute rounds and anaerobic endurance is a key aspect that cannot be overlooked. Short of an early round knockout, boxers cannot afford to win only the early rounds of a fight. They must maintain an intense, but measured pace throughout a long and competitive bout. So conditioning counts almost as much as skill for boxing success. Optimal physical conditioning provides the platform from which the skills can be used. The best way to simulate the demands of boxing is to use conditioning methods which mimic the work/rest ratio and integrated bursts of power that typify boxing.

    Boxing is a highly individual sport. Fighters possess unique styles that create specific physical demands. Some rely on explosive strength ("power"), for others it's starting strength
    ("speed"), and for most a combination of the two ("speed-strength"). True champions alter their style in a way that will make them more able to attack the weaknesses of any given opponent. It's important to know what kind of boxer you are, or hope to be from the
    start. Improvements in specific techniques can be made, but they are only helpful if integrated into the fighters style. For example, extensive footwork exercises may not benefit the power puncher who prefers to stand and slug it out (and win that way). Similarly, a dancing, jabbing, bobbing-and-weaving fighter shouldn't put all his training hours into body
    punching and in-fighting. So, the program design must not only be specific to boxing, but also specific to the boxer.

    Ideally the boxing punch consists of a synchronization between arm, leg, and trunk
    actions. The punching movement of a boxer consists of leg extension, trunk rotation, and arm extension, in succession. The more effective the coordination between arm, leg and trunk movements, the greater the impact force of a punch. The leg muscles play a vital role in the power developed in this sequence. Increasing leg force development and coordinating it with trunk and arm action is the most effective way to increase punching power.

    Because boxing is an explosive sport, ballistic training methods are
    especially effective during weight training for boxing. This kind of
    training method requires the athlete to perform each repetition explosively, with maximal intended velocity

    Finally, in my view, the best way to weight train for competitive boxing is via a cycled training schedule. This type of training schedule integrates workouts and exercises
    that will meet all the basic performance demands—strength, power, speed, agility, and
    strength endurance.

    EVANDER’S CONDITIONING PLAN

    The twelve week macrocycle was broken down into four mesocycles of three weeks duration. Each 3 week period had specific goals, and each subsequent 3 week period built upon what
    was established in the preceding periods. The conditioning goals for each mesocycle were as follows:

    WEEKS ONE, TWO AND THREE

    1. Maximize muscle mass -- Evander needed to increase his body mass from under 210 to 220 pounds.
    2. Minimize fat accumulation during hypertrophy phase (dietary strategies including “zig-zag” diet were employed)
    3. Improve general strength and fitness foundation (esp. weaknesses),
    including moderate aerobic threshold intensity training.
    4. Begin training to increase anaerobic threshold
    5. Introduce light plyometrics

    WEEKS FOUR, FIVE AND SIX

    1. Maximize limit strength of muscles/movement used in boxing (emphasis on
    legs)
    2. Increase anaerobic strength endurance (maximum force output time after
    time)
    3. Begin training specific skills (weaknesses) in earnest
    4. Concentrate on between-workout recovery
    5. Introduce explosive strength and starting strength with moderate
    plyometrics

    WEEKS SEVEN, EIGHT AND NINE

    1. Maximize explosive strength
    2. Specific event skills must predominate all skills training sessions
    3. Continue anaerobic threshold training
    4. Maximize between-workout recovery
    5. Incorporate weighted plyometrics and hill/stairs running

    WEEKS TEN, ELEVEN AND TWELVE

    1. Maximize ballistic strength (starting strength) using "shock"
    plyometrics (built on a 9 week base of plyometrics progression).
    2. Heavy emphasis on anaerobic threshold
    3. Maximize between-workout recovery ability
    4. Heavy emphasis on skills
    5. Emphasize speed, agility, ballistic movements
    6. "Overspeed" drills in final preparatory period
    7. Begin Complex training as a replacement for normal weight training
    Last edited by BeBig22; 12-07-2003 at 08:52 AM.
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    sorry this looks a bit choppy, i can send it in a .doc file if anyone wants it




    EVANDER'S TRAINING TECHNIQUES AND SEQUENCES

    (abbreviated terms are described after the table)

    MESOCYCLE ONE

    Session Training Mode Frequency
    Morning workouts Boxing Skills Daily
    LBE Mon, Wed, Fri
    UBE Tues, Thurs, Sat
    Versaball Mon, Wed, Fri

    Noon Workouts 3 Minute Drill (4-6 sets) MWF
    Plyometrics TTS

    Evening Workouts Weight Training M-F

    MESOCYCLE TWO

    Session Training Mode Frequency
    Morning workouts Sparring/ IE Daily/ ~twice weekly
    LBE MWF
    UBE TTS
    Versaball MWF

    Noon Workouts 3 Minute Drill (7-9 sets) MWF
    Weighted plyometrics TTS

    Evening Workouts Explosive weight training M-F

    MESOCYCLE THREE

    Session Training Mode Frequency
    Morning workouts Sparring Daily
    LBE MWF
    UBE TTS
    Versaball MWF

    Noon Workouts 3 Minute Drill (10-12 sets) MWF
    Shock plyometrics TT

    Evening Workouts Complex Training M-F






    EXPLANATION OF TRAINING TERMS and DETAILS

    Boxing Skills & Sparring: Evander's personal boxing skills regimen is up to him and his
    coach. However, Evander's coach and I communicated to establish precisely what physical and mental capabilities this form of periodized conditioning will provide Evander. In this way, Evander's boxing skills were in perfect sync with his fight strategy and his conditioning efforts right up to the fight. Use of the heavy bag early in the 12
    week macrocycle was carefully monitored due to the severe ballistic nature of
    this training medium.

    IE: Impulse/Inertial Machine -- develops starting strength in jabs,
    uppercuts, hooks -- requires total body coordination. Evander had a problem
    with using his arms to punch...rarely did he set up and use his whole body to
    swing. This training apparatus was employed to help Evander develop this motor sequence.

    UBE: Cybex Upper Body Exerciser (upper body exercycle)

    UBE load
    setting/intensity Work
    Duration Rest Duration Repetitions
    Mesocycle One max 1 minute 1 minute 5
    Mesocycle Two max 90 seconds 1 minute 8
    Mesocycle Three max 2 minutes 1 minute 12


    LBE: Lower Body Exerciser (exercycle)

    LBE load
    setting/intensity Work
    Duration Rest Duration Repetitions
    Mesocycle One max 1 minute 1 minute 5
    Mesocycle Two max 90 seconds 1 minute 8
    Mesocycle Three max 2 minutes 1 minute 12

    VersaBall: a more comfortable variation of the old medicine ball -- Upper
    body plyometrics teaches explosive and starting strength in all punches --
    requires total body coordination (wrist and hand protection used)

    • right and left jab positions
    • between legs (for back)
    • overhead (for midsection)
    • chest pass

    Weight Training: initially (during mesocycle one) Evander followed a modified
    bodybuilding and basic strengthening program using a "variable split"
    format. A, B and C specify whether the workout is to be a very easy one (A), a moderately
    difficult one (B), or a high intensity one (C). This part of Evander’s
    program was monitored by Lee Haney, multiple “Mr. Olympia” bodybuilding
    champion, and a former student of mine.

    EVANDER'S VARIABLE SPLIT EXERCISE LISTING (precise schedule of when to do an
    A, B or C workout was adjusted to match Evander’s recuperative
    abilities)

    Chest A workout -- bench press
    B workout -- add dumbbell bench press
    C workout -- add incline dumbbell bench press

    Shoulders A workout -- seated dumbbell presses
    B workout -- add frontal dumbbell raises
    C workout -- add lateral raises

    Back A workout -- bent rows, back extensions
    B workout -- add modified pull-ups
    C workout -- add pull-downs

    Arms A workout -- EZ curls, pushdowns
    B workout -- add hi, moderate and low rep system
    C workout -- add dumbbell curls, dips

    Legs A workout -- safety squats, keystone deadlifts
    B workout -- add lunge walking, glute-ham raises
    C workout -- add twisting squats, leg curls

    Midsection A workout -- Russian twists
    B workout -- add pre-stretched crunches
    C workout -- add sidebends

    In mesocycle two, Evander switched to a sports-specific weight training
    program.

    In mesocycle three Evander switched to "complex training." This form of training targets limit strength, explosive strength and starting strength/amortization in one “set” of exercises. The exercises are performed back to back and include jumps, bar exercises, and depth jumps--in that order. The function of the complex method is to peak the athlete. My experience has been that it is a better peaking program than simple bar exercises or plyometric exercises alone.

    3 Minute Drill: 3 minutes of combinations of forward and backward sprints,
    skipping, hopping, jumping and "carioca" (football) drills for both upper and
    lower body.

    Start out with only three, 3 minute drills with one minute rest between each
    gradually (over the first mesocycle) work up to six 3 minute drills with one
    minute rest between

    Take pulse after each (target: 180 bpm) ...and one minute later
    (target: 110 bpm)

    Below are the instructions given to the trainer responsible for monitoring Evander's 3 minute drill training and plyometrics sequences.

    Bear in mind that this drill is NONSTOP -- pushing him to the absolute limits of his anaerobic tolerance. Keep pounding it into him "CHECKMARK! CHECKMARK!"
    on all of his movements, including every step he takes, every jump, hop, skip
    and start/stop. “Checkmark” is a phrase known to all of the athletes I work
    with. It reminds them to keep the amortization phase (transition
    phase...going from down to up or back to forward) of each movement pinpoint
    sharp, the way a “checkmark” looks.


    The 3 Minute Drill Sequence:

    • Jog or step-ups to warm up, then.....
    • sprint 40 yards...
    • stop and sprint backwards...
    • jump in place high ten times...
    • get in a pushup position and give me your legs..
    • run forward on your hands...
    • run backward on your hands...
    • run left...
    • run right...
    • jump up and down on your hands 10 times...
    • stop... get up... carioca left 40 yards...
    • carioca right back to me...
    • skip 40 yards...
    • skip backwards back to me...

    Each 3 minute drill is performed on verbal commands from the trainer. Evander must go for a solid 3 minutes at a heart rate of 180 beats per minute (minimum).

    After a one minute rest (getting his heart rate back to 110-120) repeat, rest, and repeat again.

    Notice that jumps, hops and skips should be performed with "checkmark" intensity,
    as should every single move Evander makes -- POUND that thought into his head
    every minute of these drills

    Always tape Evander's wrists and wear gloves (protection from debris and
    potholes)!

    Plyometrics: This is a way of improving starting strength, explosive
    strength and amortization (the "checkmark") through total concentrated force
    output in every move Evander makes.

    On days where the midday workout is limited to plyometrics, they should be
    relaxed, with much rest between bouts, with each bout only lasting 10-20 seconds.
    The Plyometrics Sequence:

    • 1. jog or do stepups to warm up
    • 2. easy (not "all-out") jumps, hops, skips
    • concentration -- "LASER" focus and then
    • 3. do 20 yards of skips
    • 4. again...
    • 5. hops like a kangaroo...
    • 6. again...
    • 7. repeat 3, 4, 5, and 6 backwards...
    • 8. one-legged hops 30 yards (both feet)...
    • 9. hops on hands 10 yards...
    • 10. repeat 9 backwards
    • 11. repeat 9 left and right...
    • In second mesocycle, do all of the above weighted (weighted vest?)
    • In third mesocycle, incorporate between-bench -- hop-down -- hop back up --
    10 reps

    In third mesocycle incorporate twisting skips 40 yards...and twisting the
    other way back 40 yards.
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    man i wish there was this sort of thing for football

    **** this was sweet what a post
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    Looks alot like renegade training to me.
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    Heres some ideas for a boxing routine

    I typed this stuff up to help make into your own routine for boxing.


    Training Ideas to incorporate into a routine


    Weights- Compound Lifts, low reps (2-6), heavy
    -----------------------------------------------
    bench (db or bb)
    incline bench
    CG Bench
    dips (weighted)
    deadlift
    rows (bb or db)
    chins (weighted)
    Military Press or db press
    squats
    stiff legged deadlifts
    leg press
    bb curl/tri extensions
    explosive weights:
    power cleans/hang cleans
    power press

    (shoulder isolation exercises such as laterals or front raises should not
    be used as they put unnecessary stress on already fatigued shoulders)

    plyometrics/explosive speed
    -----------
    medicine ball pass/throw/etc. mainly for abs and upper body
    explosive clap push-ups
    shadow boxing w/light hand weights
    explosive squat jumps

    running cardio
    --------------
    distance running (1-5 miles)
    sprints/interval training

    boxing skills/cardio specific/punch power/speed/quickness&agility
    -----------------------------------------------------------------
    heavy bag
    double end bag
    speed bag
    jumprope
    shadow boxing w or wo weights
    footwork
    punching mitts
    sparring
    roadwork while running

    core strengthening
    ------------------
    lower back-(not necessary, deadlifts hit lower back very well)
    hyperextensions
    good mornings
    abs-
    hanging leg raise
    decline weighted crunches
    cable crunches
    obliques-
    bb twists
    sidebends
    side crunches

    injury prevention/strengthening
    -------------------------------
    neck work
    shoulder/rotator cuff work

    diet
    ----
    depends on your weight gain/loss goals, but should be high carb and protein
    moderate fat or similar for weight maintenance considering the amount of
    calories used per day

    supplements (dont really need any of these except a vitamin)
    -----------
    high performance multivitamin w/maybe extra vitamin c & e, b complex, and
    joint support formula
    protein powder- mix with oatmeal and milk before and after workouts
    creatine- 5-10g a day, helps with power
    citrulline malate- used by some boxers now, don't really now how much it works


    will post an example of actual programs in the future using these
    Last edited by BeBig22; 12-07-2003 at 03:39 PM.
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    where did you get this?
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    http://www.sportsci.org/news/news9709/hatfield.html

    The website is probly a bit more clear to follow than my copy and paste job.
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    Awesome post.
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    I remember that one was in one of the muscle rags a few years ago. I did that program a couple of times a while back. Not bad but not really all that special either.
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    good article,
    i think i've seen this one for evander before. at the time, early 90's it was very cutting edge. and different from most fighters regime. he looked great for that fight.

    what i remember liking was

    *wheelbarrow sprints(definatelly builds shoulder endurance)
    *intervals(sport specific)
    *walking lunges(develops punching power and protects knee)
    *twisting squats(develops punching power, very similar to throwing a straigth punch, and protects knee)
    *weighted russian twists(develps punching power, protects core)
    *glute ham raises(awesome hamstring exercise)
    *anaerobic work
    *lactate threshold work
    *pulse measuring

    he won this fight.
    physically he looked awesome before the fight, more like a bodybuilder than a fighter, lots of muscle and huge traps. but post fight he had his heart problem. i think he was on androgens leading up to the fight, he looked so good, this may have caused his sembelance to a heart problem, which he said he would retire, but later found out that he just overxerted himself during the fight.

    i think programs like this are more and more common with the advances in sports medecine, and the big money in boxing.
    Henry Rollins
    It took me years to fully appreciate the value of the lessons I have learned from the Iron... I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

    Sensei Creese:Cobra KAi founder
    Mercy is for the weak, we do not train to be merciful here, a man faces you, he is the enemy, the enemy deserves no mercy...
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    is the programme he used prior to tyson/holyfield one??? if so im soooo starting it i just saw bought that fight on tape and man was he looking awesome.freakish back and traps infact freakish everything. he also totally man handled and outmuscled tyson. so was it for this fight? would it make any difference that im a light middle/middle weight?

    im going to start my specifically for boxing weight routine in the next few days. might pick this one. has anyone done any others?

    ps. holy's heart problems came to light before this fight. not after it!
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    If you read it..."The conditioning program described below was the program I personally supervised Evander through prior to the Buster Douglas fight."

    The weight program I will be using for boxing and increasing strength/power is the following:

    Weights
    -------
    Mon:
    BB Bench 4x3-6
    Squats 4x3-6
    Dips 4x3-6
    Leg Press 2x3-6
    1 set shrugs
    Abs (2 sets hanging leg raise, 3 sets weighted decline crunches, 2 sets twists or sidebends)

    Wed:
    DB Incline 4x3-6
    Chins 4x3-6
    SL Deadlift 2x3-6
    CGDB Bench 2x3-6
    Flyes 1x3-6
    Abs ""


    Fri:
    Deadlift 4x3-6
    Military Press 4x3-6
    BB Rows 4x3-6
    BB Curl & Skullcrushers 2x4-6
    Abs ""
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    Thumbs up

    nah i was to wrecked to read it so i just saved the page

    thanks a lot for it tho. ill prob start something from the basic structure of that soon

    (tho i want what he used for the first tyson fighy......man i want those traps,pecs,back.....everything )
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    I remember there were a couple of Holyfield's routines posted in a couple of different mags back in the day. The one listed here which Lee Haney trained him and there was another one where someone else trained him for a different fight.
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    Originally posted by BeBig22
    If you read it..."The conditioning program described below was the program I personally supervised Evander through prior to the Buster Douglas fight."

    The weight program I will be using for boxing and increasing strength/power is the following:

    Weights
    -------
    Mon:
    BB Bench 4x3-6
    Squats 4x3-6
    Dips 4x3-6
    Leg Press 2x3-6
    1 set shrugs
    Abs (2 sets hanging leg raise, 3 sets weighted decline crunches, 2 sets twists or sidebends)

    Wed:
    DB Incline 4x3-6
    Chins 4x3-6
    SL Deadlift 2x3-6
    CGDB Bench 2x3-6
    Flyes 1x3-6
    Abs ""


    Fri:
    Deadlift 4x3-6
    Military Press 4x3-6
    BB Rows 4x3-6
    BB Curl & Skullcrushers 2x4-6
    Abs ""
    that sounds good bro . i suppose i better change my days tho seeing as i have boxing training on those exact days!
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    way too much volume if you're boxing, which should be the focus, and done 4-6 days a week in varying intensities. boxings about timing more than weights, if you forget that then you won't be any good at boxing.

    i would consider using one of the big 3 bench, squat, and dl. and even clean and press if you can get good coaching on it.

    drop the curls, get weigted pull ups.


    i feel this is more of a productive workout for boxing, if not on gear

    mon.
    *deadlift 3x3(not including 2warmup sets), will help in overall body integrity and strengthen lower back, quads in sync, similar to movements found in an uppercut
    *glute-ham raises 3x5, considered the best overall hamstring exercise, important part of leg
    *weighted pull ups 3x5, develop back to correct imbalances caused by boxing
    *row 3x5, same as above

    wed.
    overspeed work

    assisted punches 3x10 each punch- tie bungee to pole, grab end and step back, throw punch, will train nervous system to allow you to punch faster


    fri.
    *clean and press 3x3(not including 2 warmup sets), develops *power for bodyshots, uppercuts, and strengthens legs for weathering attacks
    *bench 3x3, increases pushing power
    *cuban presses 3x12(rotator cuff), necessary if you punch hard
    *external rotator cuff work 3x12, same

    *note-personal frames and athletes should also incorporate one or two more exercises to balance their frame to prevent injuries
    Henry Rollins
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    once a week training is fine for bodybuilding, but a boxer needs to be able to have strength/power/stamina all at once for maximum intensity. Saying something is too much volume is just pussying out of real work. This will get you strong and powerful, if you are worried about overworking yourself just eat more, and also take long rests between sets. This workout is not meant to get you big, but to get you strong, powerful, and condition your body to faster recovery.
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    bbbbb
    Originally posted by BeBig22
    once a week training is fine for bodybuilding, but a boxer needs to be able to have strength/power/stamina all at once for maximum intensity. Saying something is too much volume is just pussying out of real work. This will get you strong and powerful, if you are worried about overworking yourself just eat more, and also take long rests between sets. This workout is not meant to get you big, but to get you strong, powerful, and condition your body to faster recovery.

    do what you want.
    i know what works from what i've seen average to great fighters and coaches do. i would only subscribe to that program in a strictlly "off season" sense, which means as a bulking to move weight classes or strength building phase not anywhere near a fight.

    as far as pussying out, well benching more and lifting more frequentlly does not win fights. proper coaching, boxing, and sprints win fights, not lifting. lifting is purelly a supplemental thing to be done. time can be better spent honing the many skills needed, either physically or by watching videos. more work does not necessarilly equate to being a better fighter. as far as your routine conditiongin you to recover faster, i seriouslly doubt that it will eliicit that effect considering the energy systems needed for boxing, either amateur or pros or even toughman.

    as far as qualities that you wrote a boxer needs to have all at once for "maximum intensity" of strength/power/stamina, i would rate them in this order 1. stamina 2. power 3. strength. the main point being stamina first, not just aerobic but anaerobic. number 2 and 3 can be debated but if you don't have 1. you will lose. its boxing, not streetfighting, they have rounds and gloves with trained athletes used to getting hit with power.

    eatting more and resting longer between set?
    this will only recover your body so much. unless you find a good source of glutamine or and are on gear you will burn out if boxing competitivelly.

    why did evander use such a system?
    he is and was already at an elite level as far as his sport goes, being an olympic member and boxing from a very young age he had the skills necessary to win the fight already, though they may needed fine tuning. the physical program was to allow him to take his fighting to a higher level, which the average to national level boxer does not need as much as boxing and recovery. lifting 3 days a week for 30-45minutes takes away from his ability to box and recover. most fighters go 10 plus rounds of 3minutes 3-6times a week doing various activites, that is a lot of training for the anterior delts, pectoralis major, triceps, etc. then to do 3 days of lifting for those muscles?
    Last edited by peregrine; 12-25-2003 at 11:42 PM.
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    Mercy is for the weak, we do not train to be merciful here, a man faces you, he is the enemy, the enemy deserves no mercy...
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    Bebig22

    i am not saying that is not a good program. i am just suggesting that this is not the path that most great fighters have travelled to go from a kid to being great. yes conditioning and weight training have evolved but if you want to be a great fighter or even a good one you have greater chances of success if you follow the blue print that many have used to get there. that means more gym time and less iron time. more power is developed by neural efficiency than by bench pressing. consider it takes 2000 times to make a simple jesture to become automatic, how many reps do you think it takes to make a complicated thing like a punch to not only be automatic but lightining fast and powerful? i'd say years. lifting does not hurt so much as lifting too frequentlly could lead to overtraining and detract from boxing.

    your routine is sound, just think of the frequency and volume.
    Henry Rollins
    It took me years to fully appreciate the value of the lessons I have learned from the Iron... I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

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    I never said weight training should replace your boxing skills time...that is the most important part, it would be better to hit the heavy bag for an hour than lift for an hour if you had to choose. Im just saying if you look at the differences between a bodybuilding routine and a powerlifting routine, it is better to train more frequently. And one of the most important things in the program I posted is to only take the last set or two to failure, the others are basically warmups. Purely strength training wont make you punch harder, as you need to be explosive as well which falls under plyometrics such as explosive pushups, medicine ball work, etc. I only posted the weights part of my workout, which is three measley hours a week compared to the 14 hours a week I spend running and boxing.
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    Originally posted by BeBig22
    three measley hours a week compared to the 14 hours a week I spend running and boxing.
    17 hours a week total
    Henry Rollins
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    Originally posted by peregrine
    17 hours a week total
    somewhere around those lines...if you want to be a warrior in the ring you have to condition your body to adapt with the physical damage that you will endure...
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    Awwww!

    I have trained many, many elite boxers and other martial arts guys. NEVER have I had a LOSER train under me! I do not presume to teach anyone how to fight, only to become CAPABLE of the rigors of fighting.

    Evander's protocol is for real, and is very similar to most of the MA guys I've trained. I am not in the business, and am not for hire. I just love what I do. I am a scientist, and I do my best not to make mistakes, especially with a fighter's career!

    Fred Hatfield, Ph.D.
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    My strength and conditioning coach must have read that same thing because he had us doing those 3 minute drills (except we changed them to two minute drills for amateur boxing). Let me tell you they are one of the hardest things I've ever done conditioning wise, but they were worth it. He monitored our heart rates and how much it drops during the 1min recovery and we made great progress over the weeks.
    The fight is won or lost in the gym.
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    Smile

    WOW!!!!!!!!! thats what i call working out. lol
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    i was about to say repost then i saw its a bumped thread from 03'

    anyways, on this routine...IMO, its good and everything, but it should really be used by elite professionals.

    im not saying amateurs shouldnt use parts of it. like the 3 minute drills are excellent...but the whole thing is too much and not needed for an amateur with little experience (compared to a professional like holyfield)
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    This is a good post, I'm sure you can ask Doc more about his work with Holyfield at Drsquat.com he truly is an innovator when it comes to strength training. And it is really cool that he is posting here! BTW Holyfield was great back then, when he beat Tyson...beautiful.
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