Workout Tips

Get Weigh-In Shredded

Train like a boxer to burn through stubborn bodyfat and reveal your best physique ever.

by CSCS

shredded boxer

Before the world’s best fighters step into the ring, they have to step on to the scale. And it’s here that we see these combatants invoke a bodybuilder spirit by hitting their best front-double-biceps and most muscular poses. And why not? By the time a fighter reaches this point, he’s gone through 6-12 weeks of brutally effective conditioning and strength training, both to make weight and to maximize his body’s metabolic machinery. The result is a dialed-in, rock-hard physique, ready for war at the sound of the bell.

George Foreman III knows a thing or two about this process. The son of the Hall of Fame heavyweight followed in his father’s footsteps for a time, amassing a 16-0 record, with a very Foreman-like 15 knockouts along the way. But the younger George also happens to be a Rice University graduate with a degree in kinesiology and a head for business. He is the founder of The Club, a expansive, upscale boxing gym in Boston dedicated to helping its clientele cultivate their own fighter physiques.

But getting ripped like Manny Pacquiao or Roy Jones isn’t just a matter of hitting the road with your running shoes. Foreman knows that fighters have to be well-rounded and that the training is always related to strategy.

“Fighters win with tools, strategy and intellect but the resource which allows us to use these tools is the good, old fashioned physical conditioning to deliver oxygen to the body at the necessary pace,” he says. “The best lumberjack with the sharpest axe can’t split wood if he is too tired to swing it.”

So Foreman helps clients from all walks – “everyone fights,” as he says – wield that axe with power, speed and precision.

“For the everyday guy, the basis for all of these workouts should be two or three minutes on and one minute of rest,” he says. “The boxing workout was built on interval training simply because of the nature of how the sport is played by rounds. Training for these rounds you push yourself in intervals within the rounds. Boxers have been training like this for decades. It has only recently become hip to the mainstream public with HIIT and other trending workouts. To be able to get your heart rate up so many times in a workout you will burn more calories and find that you accomplish much more work in a smaller amount of time. And on top of everything else, boxing is fun – it is both a physical and mental release. How can you beat that?”

FIT WITH FOREMAN III

George Foreman III Boxing

No matter what you’re preparing for, this interval-based workout can help you increase your power and work capacity while helping you achieve razor-sharp conditioning

This workouts calls for 10 two-minute rounds. Ideally, you should be working 20 seconds at a high intensity followed by 10 seconds of rest for the full two minutes. Foreman says that you can work straight through at a lower intensity for a slightly easier workout.

Round 1: Shadowboxing (no resistance)

Throw alternating straight lefts and rights (jabs and crosses) at eye level or just above, for speed. Be mindful of your form, making sure to punch to full extension, under control, rotating through your waist on each punch.

Round 2: Shadowboxing (with weights)

Throw alternating straight punches with 2-3-pound hand weights while going up and down, in and out of squat.

Round 3: Mountain Climbers

Take long, aggressive strides for the full work period. Your front foot should end up even with your hands and your back leg should reach near-full extension. Both feet will be off the floor momentarily when you switch.

Round 4: Plyometric Lunges

Explode off the floor on each rep, switching foot position in the air. Repeat for time. “This builds lower body explosivness and improves core stabilization,” Foreman says.

Round 5: Get-Up Sit-Ups

Lie on your back holding two dumbbells or kettlebells at full extension. With your legs slightly bent, perform a full sit-up, while keeping your arms perpendicular to the floor. In the finish, you will be sitting up with the weights held at full extension over your head.

Rounds 6 -10 on next page.

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