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A knockout workout....

goldengloves Posts: 690 Joined: 2003/09/19	2004/11/23, 08:28 AM Just wanted to pass along my current workout, Andre Ward used this in his preparation for the olympics and still follows it and my trainer put me on it, Killer workout for anyone who is looking to change their body completely. MEDICINE BALL WARMUP Shoulder/Core Prep Hold a 10-lb ball with both hands, arms extended in front of you, and move it in 10 large clockwise circles. Then move it in 10 counterclockwise circles. Raise the ball above your head and repeat. Medicine Ball Squat Hold the ball behind your head with both hands and squat. Two sets of 20 Medicine Ball Calf Raise Hold the ball behind your head and go up on tiptoe. Two sets of 20 PILATES SPEED AND ENDURANCE Treadmill Run Begin with a one-minute jog at zero incline. Then do the following sprints, slashing the speed between sprints for 30-40 seconds to catch your breath. 8 mph at 5% incline Two 30-second sprints 8.5 mph at 7.5% Two 30-second sprints 9 mph at 10% Two 30-second sprints 9.5 mph at 11.5% Two 20-second sprints 10 mph at 13% Two 20-second sprints 10.5 mph at 15% Two 15-second sprints Rubber Ball Hand-Speed Drill Stand in the middle of a large, open room. Bounce a small superball on the floor and catch it on the first bounce. Repeat, but bounce it a little farther away or a little softer, so you have to move even quicker to catch it. Keep varying bounces. Five minutes Speed Jump Rope Go for maximum foot speed. Three three-minute rounds with one minute rest between each. ShadowBoxing or Heavy Bag Work Keep your hands and feet moving constantly. Three three-minute rounds with one minute rest between each. Alternate between the two on different workouts. Add an Abdominal Routine and a light jog to that and in no time, you will be in 100% top conditioning....
adidas_swimmer Posts: 18 Joined: 2002/11/15	2004/11/23, 02:12 PM what days do you do things like this
goldengloves Posts: 690 Joined: 2003/09/19	2004/11/23, 04:49 PM I do them everyday.