Rep Box # 19: Fill & Download for Free

Any core exercises which involve rotation would be excellent to implement when training for a tight core for boxing. It mimics the movement in boxing when swinging hits to the opponent so it will be beneficial to train your core following the same types of movements.Some good exercises include:Russian twists on an exercise matWood choppers on a cableincline twists with a weight

John,I think you’re going to get the same consistent answer…..there’s no such thing as ‘sport reduction’ and you can’t focus on losing weight in any one particular area or region; fat will come off your body fairly evenly and from all areas….you’ll just have to keep losing weight until your chest looks tighter & leaner.Lifting, exercise, cardio, weights…..it all helps burn calories and tones muscle but at the end of the day the size/shape of your body is pretty much dictated by the amount of food that goes into your mouth. I can not stress enough: diet-diet-dietFor years I did weights, racquetball, mountain biking, cycling, spin class, swimming and other activities….I looked better and lost some weight but the golden ticket absolutely came down to merely eating less….and a lot less. You’d be surprised/shocked at how much we’ve come to be used to eating large quantities. Dare I say it’s nearly impossible to eat 3 fulfilling meals each day without breaking even or gaining weight! That’s why intermittent fasting worked so well for me, I start eating at 2pm and knock it off by 8pm. You still have to eat whole & healthy foods but after a week you get used to not perpetually eating throughout the day and the fat/weight starts coming off.As a friend of mine is fond of saying: the easiest way to gain 10 pounds of muscle is to lose 20 pounds of fat. That’s not to say you gain muscle but you appear much more ripped/built merely by the lack of fat otherwise obscuring the definition. Trust me dude, diet!!!!!

Training is done in 3 periods. (not counting the transition period)First period is called General preparation period.This period lasts about a month depending of the period you are in.Generaly if its the start of you’re seson in lasts about a month and down to two weeks. This is the right time to engage the maximum strenght period. So u lift somewhere from 50% to 85% of your’e maximum lifts.An exeple would be 5x5 of 50–60% of youre maximum lift. The most important thing is that you’re last lift is the strongest. So if you’re last set you are losing strenght you are lifting to much weight. And be vary precise at rest periods. They have to be long,long,LONG!!! 5x5 they are about 3–5 minutes. And when lifting 3x3 up to 8 minutes.You are not a bodybuilder you are a boxer. Train to be strong. Training for strenght is like putting money in the bank that you can colect on the fight night.Type of exercises you use is up to you. The only thing its importatant is that u use prime movers.The next period is called Sport specific period.The movements are more sport specific and they are imitating the sport itself.This is the place where you want do develop you’re stamina,explovsivnes,endurence etc.I can give you a good exemple.Medicine bal throw left hand (standing to wall) 10x30 squat jumps with 50% maxRussian ketlebell 1,5 minutesPause for 1 minuteMedicine bal throw right hand (standing to wall) 10x30 squat jumps with 50% maxSlam ball to the ground 4x10 rest between 10secThe last period it’s called the Competition period.Traing goes down to 50% and it lasts about 10 to 16 days. The important thing is that youre are rested and fresh for the main bout.Transition period is the last period where you train diffrent sports you try to relax and replenish the body.