New Power Workout

[gregsid]

Hey everyone, just recently I deveopled a new workout to help me build my power while still being able to maintain my speed and size.
This power work (I call it the "300" workout) is done everyother day along with my boxing routine.
For example;
Boxing Training - Mon/Wed/Fri
Power Training - Tue/Thur/Sat
Rest - Sunday

The idea behind my new workout is to combine calistenic exercises and power lifting exercises, this way I can still keep my size and speed while gaining power.
Basically I want your comments/opinions on the workout and if you think there is anything I should add to it or take away from it.

My Stats:
Age - 20
Weight - 152lbs
Height - 5'11
Boxing Experiance - 7yrs

Power Training - "300"

Warmup:
-Jumprope @ 3 Rounds, 3min each
-Stretch @ 10min

Set 1: 20-30sec maximum break between each set
-25x Pull ups
-20x Deadlift @ 155lbs
-40x Pushups
-25x Box Jump @ 3ft
-40x Floor Wiper @ 80lbs
-25x Situp Medicine Ball Slams @ 12lbs (Start laying down, situp to standing, then slam ball down)
-15x Weighted Dips @ 25lbs
-30x Medicine Ball Sit ups /w Twists @12lbs (Back on floor, chest touch knees)
-40x KB Clean and Press (20x each arm) @ 35lbs
-40x Sledge Hammer Hits (25x each arm) @ 12lb hammer
-05x Weighted Sled Tug and Run @ 250+lbs and 20meters

*If a Sled is not availible for above exercise, do below*
-05x Farmers Walk @ 45lbs (each hand), 30meters

Set 2:
-Same as Set 1, except MAX out reps past the reps listed above.

Set 3:
-MAX Pull ups
-MAX Pushups
-MAX Medicine Ball Sit ups /w Twists
-MAX Dips

Cooldown:
-Stretch @ 5min


Boxing Training - "Preditor"

Warmup
Skipping – 3 Rounds, 5min each
Stretch – 10min

Workout Part 1
** 1min Break Between Rounds**

Shadowboxing - 3 Rounds, 3min each
1st round - focus on footwork, add jab only
2nd round - add straight and hook
3rd round – FFARing Circles – 3 Rounds, 3min each
1st round – alternate direction each lap
2nd round – alternate direction every half-lap
3rd round – alternate direction randomlyHeavy Bag – 5 Rounds, 3min each
1st round – Footwork, move around bag
2nd round – Add jab w/ above
3rd round – Add straight and hook w/ above
4th round – Combos w/ above
5th round – Sprint PunchingDuck Rope – 1 Round
Reflex Bag – 2 Rounds
Skipping @ 5lbs Wrist Weights – 1 Round, 3min
Speedbag – 3 Rounds, 5min each / Last round till exhaustion

Cooldown

Light Jump Rope – 2min
Stretch – 5min


I have been doing this workout for the past 2 weeks and am already seeing a huge increase in power, my speed still feels the same and I've only gained 2lbs.

[younghypnotiq]

where did u get the 300 workout and could i steal it from u? to use sometimes.

[Sagefrancis]

dam, thats intense.
just watch out that your technique doesnt become sloppy when your doing the 20 deadlifts

[Marvelous Marcum]

If you actually do that and survive... I commend you.

[gregsid]

Sorry, double posted here lol.

[gregsid]

where did u get the 300 workout and could i steal it from u? to use sometimes.
The "300" workout I came up with myself and yes you can use it.

Sagefrancis "dam, thats intense.
just watch out that your technique doesnt become sloppy when your doing the 20 deadlifts"
I have done the workout out all the way through and I'm very anal about keeping good form. I feel if you don't do every exercise perfectly correct then you aren't getting everything out of all the hard work your putting in.

If you actually do that and survive... I commend you.
Survive isn't the word for finishing it lol, its more like just barley live.
I do the "300" workout in my basement, and I can just barley make it up the stairs to take a shower.

[CMBoxer]

Is widearm pushups good for you're pectoral muscles?

[Marvelous Marcum]

Is widearm pushups good for you're pectoral muscles?

Yes.

[CMBoxer]

Also, I have a common cold. Is exercising and sweating good?

[younghypnotiq]

no wait till it passses then train

[gregsid]

I dunno, I've trained while sick before and if anything it passed quicker.
Might just be me though.

[JMonster]

congratulations...keep it up

[KTFO]

Take roids and forget workout.

[KTFO]

Also, I have a common cold. Is exercising and sweating good?




Yes. I even did it with synthetic fever. Don't be a sissy.

[LoBlow]

New Power Workout

Yo! what do you mean exactly

1. Does this routine create and produce power within you

2. Or is the title of the routine "Power workout"

if you answer yes to #1 can you explain with some detail?

[gregsid]

Yo! what do you mean exactly

1. Does this routine create and produce power within you

2. Or is the title of the routine "Power workout"

if you answer yes to #1 can you explain with some detail?

No, I created this routine to create and produce power.
What I did when creating this workout (the non-boxing portion of it), was to combine heavy lifting exercises while still doing many cathistenic type exercises along with it. My reasoning behind it is that I feel if you do only or too much heavy lifting, will will only gain size and some physical strenght while sacrificing much of your speed and evasivness. I feel by combining the two of heavy lifting and calistenics, I can still build power while maintaining my speed. I used to doing only calistenics, combined with my boxing routine before this.
I've being keeping 100% to this new workout now for the past 3 weeks. And I've only gained a total of 2lbs muscle and I've gone down from 7% body fat to 6%, I was 149lbs when I changed up the workout.
And in the process I have noticed a significant increase in my punching power and I've lost no speed, if anything I've even increased in speed.

[Relentless]

No, I created this routine to create and produce power.
What I did when creating this workout (the non-boxing portion of it), was to combine heavy lifting exercises while still doing many cathistenic type exercises along with it. My reasoning behind it is that I feel if you do only or too much heavy lifting, will will only gain size and some physical strenght while sacrificing much of your speed and evasivness. I feel by combining the two of heavy lifting and calistenics, I can still build power while maintaining my speed. I used to doing only calistenics, combined with my boxing routine before this.
I've being keeping 100% to this new workout now for the past 3 weeks. And I've only gained a total of 2lbs muscle and I've gone down from 7% body fat to 6%, I was 149lbs when I changed up the workout.
And in the process I have noticed a significant increase in my punching power and I've lost no speed, if anything I've even increased in speed.

it looks alot like crossfit,

you cant really be lifting heavy for that long so the weight must be pretty light,

if you want a real power workout mix up endurance with plyometrics

for example try this

100 rope turns
10 clap push ups
15 medicine ball slams
20 lateral jumps over the medicine ball

rest 30 seconds and repeat 8 times

a power workout should have a mix of explosive and endurance exercises.

[Zhaakal]

I heard Zelenoff does this workout without even breaking a sweat

And he does it twice a day.

[Relentless]

Let me tell you this, you do not have 7% or 6% body fat, you have much more

A dehydrated bodybuilder will have more body fat than that, the tester you are using means somehting else

and plus you cant go from 7% to 6% that easy, you will have to take out everything you have, you also would've had to carbs away from your diet.

[gregsid]

and plus you cant go from 7% to 6% that easy, you will have to take out everything you have, you also would've had to carbs away from your diet.

Well I use the Calipers and thats the reading I get after all calculations, regarless I'm still constantly taking away and adding to the power portion of the workout, I orginially posted this not as a set workout but as something I could get feedback on and see what else I might want to add.

Secondly who is Zelenoff? lol

[Relentless]

your workout is ok but let me give you a few tips....

shorten them, a conditioning drill is supposed to be short and very intense,

dont do the same routine over and over again, your body will adapt and it will burn you out

if you want a conditioning drill for power, mix explosive plyometrics with endurance exercises

[Relentless]

power and strength is better trained seperatley, you cannot build maximum power/strength while feeling fatigue.

[steve_7987]

The "300" workout I came up with myself and yes you can use it.


I have done the workout out all the way through and I'm very anal about keeping good form. I feel if you don't do every exercise perfectly correct then you aren't getting everything out of all the hard work your putting in.


Survive isn't the word for finishing it lol, its more like just barley live.
I do the "300" workout in my basement, and I can just barley make it up the stairs to take a shower.

Dear King Leonidas

usually I just browse and don't post anything but i'll make my first post to point out that you shouldn't take credit for other peoples work.

[Only registered and activated users can see links]

[Relentless]

owned!

[gregsid]

Dear King Leonidas

usually I just browse and don't post anything but i'll make my first post to point out that you shouldn't take credit for other peoples work.

[Only registered and activated users can see links]
I got the basis of my workout from that. My workout has those few exercises with an addition of my own exercises and mine is all done in completely different reps then the original "300".
Only thing I'm really taking credit for in that workout is the name of it.
So I'm not taking credit for anyones work, because it's my work.

[viru§™]

The 300 "workout" is only a test, it's not a routine to be done a few days a week.

I don't see how you expect this to increase your punching power?

[gregsid]

The 300 "workout" is only a test, it's not a routine to be done a few days a week.

I don't see how you expect this to increase your punching power?

I know that, that is why I change it and turned it into a workout rather than a "test". I added exercises to it and almost tripled the amount of reps you do in it.

[Fab2333]

Gregsid wat is your profession? :rofl

[steve_7987]

I got the basis of my workout from that. My workout has those few exercises with an addition of my own exercises and mine is all done in completely different reps then the original "300".
Only thing I'm really taking credit for in that workout is the name of it.
So I'm not taking credit for anyones work, because it's my work.

Ohhhhh I get it, silly me I'm sorry.

You must excuse me though, I'm going to go paint a mustache on the Mona Lisa and call it my own...

[Fab2333]

Ohhhhh I get it, silly me I'm sorry.

You must excuse me though, I'm going to go paint a mustache on the Mona Lisa and call it my own...

lol good rebuttal lol
classic

[Sagefrancis]

lol good rebuttal lol
classic
haha yeah, im impressed too

[Bastian27]

Hey Relentless, you said "dont do the same routine over and over again, your body will adapt and it will burn you out"

Well I'm trying to come up with a good full body conditioning drill for 3 minutes x 4-8 rounds 4 days a week but with the least amount of exercises possible, I came up with sledgehammer swings + full burpees for 90 seconds each with 1 minute rest between each round, do you think thats a bad routine? I ask because i feel that these 2 exercises you can never get use to as in if its getting easy just push out more reps. What do you think?

Thanks.

[Relentless]

you will adapt to any routine, but it isn't too hard to mix up routines though,

[gregsid]

Ohhhhh I get it, silly me I'm sorry.

You must excuse me though, I'm going to go paint a mustache on the Mona Lisa and call it my own...

I'm sorry but are you an idiot? Have you even looked at the workout?
I took FOUR exercises from the original "300" workout/test (what ever you wana call it) that I haden't used before in the past workouts.
Let me rephrase for you cause you seem to stupid to understand. I took those few exercises I liked from that particular workout and added them to my list of exercises and created a workout out of it.
It's like saying it's not my workout because I didn't invent doing pushups first.
Please don't talk unless you know what your talking about.

[Ethan Trims]

For example;
Boxing Training - Mon/Wed/Fri
Power Training - Tue/Thur/Sat
Rest - Sunday




Power Training - "300"

Warmup:
-Jumprope @ 3 Rounds, 3min each
-Stretch @ 10min

Set 1: 20-30sec maximum break between each set
-25x Pull ups
-20x Deadlift @ 155lbs
-40x Pushups
-25x Box Jump @ 3ft
-40x Floor Wiper @ 80lbs
-25x Situp Medicine Ball Slams @ 12lbs (Start laying down, situp to standing, then slam ball down)
-15x Weighted Dips @ 25lbs
-30x Medicine Ball Sit ups /w Twists @12lbs (Back on floor, chest touch knees)
-40x KB Clean and Press (20x each arm) @ 35lbs
-40x Sledge Hammer Hits (25x each arm) @ 12lb hammer
-05x Weighted Sled Tug and Run @ 250+lbs and 20meters

*If a Sled is not availible for above exercise, do below*
-05x Farmers Walk @ 45lbs (each hand), 30meters

Set 2:
-Same as Set 1, except MAX out reps past the reps listed above.

Set 3:
-MAX Pull ups
-MAX Pushups
-MAX Medicine Ball Sit ups /w Twists
-MAX Dips

Cooldown:
-Stretch @ 5min


Boxing Training - "Preditor"

Warmup
Skipping – 3 Rounds, 5min each
Stretch – 10min

Workout Part 1


** 1min Break Between Rounds**






Shadowboxing - 3 Rounds, 3min each

1st round - focus on footwork, add jab only
2nd round - add straight and hook
3rd round – FFARing Circles – 3 Rounds, 3min each

1st round – alternate direction each lap
2nd round – alternate direction every half-lap
3rd round – alternate direction randomlyHeavy Bag – 5 Rounds, 3min each

1st round – Footwork, move around bag
2nd round – Add jab w/ above
3rd round – Add straight and hook w/ above
4th round – Combos w/ above
5th round – Sprint PunchingDuck Rope – 1 Round
Reflex Bag – 2 Rounds
Skipping @ 5lbs Wrist Weights – 1 Round, 3min
Speedbag – 3 Rounds, 5min each / Last round till exhaustion

Cooldown

Light Jump Rope – 2min
Stretch – 5min


I have been doing this workout for the past 2 weeks and am already seeing a huge increase in power, my speed still feels the same and I've only gained 2lbs.

Im suprised you dont incorporate the heavybag into your power workout. After all, too gain punching power you should hit the bag hard. I recently added(a week ago) around 20 pounds of sand to my heavybag and I am already seeing increase in my power, of course I mix in deadlifts, pullups, and plyometric sledges. But I put ever muscle in my body into every punch.

[gregsid]

Im suprised you dont incorporate the heavybag into your power workout. After all, too gain punching power you should hit the bag hard. I recently added(a week ago) around 20 pounds of sand to my heavybag and I am already seeing increase in my power, of course I mix in deadlifts, pullups, and plyometric sledges. But I put ever muscle in my body into every punch.

Heavy Bag is done on a boxing day of training, the "Power" portion of the workout pretains to lifting and calistenics only. No boxing exercises are done on that day.