HomeOne More Round to the Title

One More Round to the Title

If you a fight fan, you've heard a corner man encourage a fighter by saying, "One more round to the title." The exercises in this routine are designed to improve your stamina so that you have plenty of gas left in the tank in the championship rounds.

Focus: 
Body Awareness
Exceptional Core Strength
Neuromuscular Control
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Hand Putty
    2. Foundational Footwork
    3. Ballistic Ball Workout
    4. Extended Push Ups
    5. Shoulder Accelerator
    6. Two Arm Push-Ups on an Exercise Ball
    7. 110 Yard Sprints - 10 sets

When you are doing the two legged squats, do one set for 60 seconds. This provides a plyometric element.
    1. Skipping Rope
    2. Foundational Footwork
    3. High-Intensity AquaKinetic Training: Arms
    4. High-Intensity AquaKinetic Training: Legs
    5. Heavy Rope
    6. 1 Mile Repeats x 3

Try to move 25 feet when you are doing the pipe walks. Close with the heavy rope. Transitioning from the jump rope to the heavy rope throws off your timing. Do 5 sets of the heavy rope. Try to do 100 reps. Rest for 90 seconds between sets.
  1. Hand Putty
  2. Foundational Footwork
  3. Ballistic Ball Workout
  4. Shoulder Accelerator
  5. Core Hold
  6. Chest Pulse
  7. 150 Yard Sprints: 4 -10 sets
    1. Forearm Set
    2. Foundational Footwork
    3. Ballistic Ball Workout
    4. Pendulum Obliques
    5. Extended Push Ups
    6. Row Machine SSL Style
    7. Heavy Rope
    8. 110 Yard Sprints - 10 sets

Isometrics is a great way to build strength. When you are doing the disc squats, hold for 60 seconds. If you can't hold for a minute, do it for as long as you can. Row for 20 minutes
    1. Hand Putty
    2. Foundational Footwork
    3. Skipping Rope
    4. Shoulder Accelerator
    5. Pendulum Obliques
    6. 1 Mile Repeats x 3
    7. High-Intensity AquaKinetic Training: Arms
    8. High-Intensity AquaKinetic Training: Legs

Try to move 30 feet when doing the pipe walk. Skip Rope for 15 minutes.
    1. Row Machine SSL Style
    2. Foundational Footwork
    3. Forearm Set
    4. Ballistic Ball Workout
    5. Core Hold
    6. Pendulum Obliques
    7. Chest Pulse

Row for 25 minutes Try to do squats when you do the slant board. You do not need to bend down further that 45 degrees.

Rest
    1. Foundational Footwork
    2. Hand Putty
    3. Ballistic Ball Workout
    4. Two Arm Push-Ups on an Exercise Ball
    5. Shoulder Accelerator
    6. Extended Push Ups
    7. 110 Yard Sprints - 10 sets

Do 60 second squats on the balancing discs.
  1. Foundational Footwork
  2. Skipping Rope
  3. Forearm Set
  4. Shoulder Accelerator
  5. Heavy Rope
  6. 1 Mile Repeats x 3
  7. High-Intensity AquaKinetic Training: Arms
  8. High-Intensity AquaKinetic Training: Legs
    1. Row Machine SSL Style
    2. Hand Putty
    3. Foundational Footwork
    4. Ballistic Ball Workout
    5. Core Hold
    6. Chest Pulse
    7. 150 Yard Sprints: 4 -10 sets

Row for 15 minutes
    1. Forearm Set
    2. Foundational Footwork
    3. Ballistic Ball Workout
    4. Shoulder Accelerator
    5. Extended Push Ups
    6. Heavy Rope
    7. Pendulum Obliques
    8. Five Minute Abs
    9. Stationary Bike- 30- 60 minutes

Hold you position doing the squat position for as long as you can. Ride the bike for 15 minutes
    1. Row Machine SSL Style
    2. One Foot Raises
    3. Toe Grabs
    4. Hand Putty
    5. Skipping Rope
    6. Pendulum Obliques
    7. 1 Mile Repeats x 3
    8. High-Intensity AquaKinetic Training: Arms
    9. High-Intensity AquaKinetic Training: Legs

Skip rope for 5 minutes Row for 20 minutes
    1. Foundational Footwork
    2. Forearm Set
    3. Ballistic Ball Workout
    4. Shoulder Accelerator
    5. Chest Pulse
    6. Core Hold
    7. Pendulum Obliques
    8. Heavy Rope
    9. Stationary Bike- 30- 60 minutes
    10. 150 Yard Sprints: 4 -10 sets

Do 5 sets of the heavy rope-60-90 reps. 90 second rest period Ride the bike for 30 minutes

Rest