Chapter 10

The Main Event:

One-on-One Beginner Workouts

The main event at a glance:

1. Jump rope (5 minutes)
2. Rest for 45 seconds to 1 minute
3. Left foot side to side (2 minutes)
4. Rest for 45 seconds to 1 minute
5. Right foot side to side (2 minutes)
6. Rest for 45 seconds to 1 minute
7. Standing mountain climbers (2 minutes)
8. Rest for 45 seconds to 1 minute
9. Stretch
1. Start by rotating your neck. Stand with your feet shoulder-width apart,
and your arms at your side. Then shift your head 10 times from shoulder to
shoulder, ear to ear. Don't roll the neck back.
2. Continue with large arm circles. Stand with your feet shoulder-width
apart, and your arms at your side, and circle your arms back for 10 reps.
Then reverse the circle for 10 reps. Start slow and pick up speed as you go.
3. Now, prepare to swing your arms. Cross your arms in front of your
body, as if hugging yourself and then reach back; your shoulder blades
should come together. Do 10 reps.
4. Rotate your hips. Place your hands on your hips, and your feet shoulder-
width apart. Thrust your hips forward and circle to the left. Do 10 reps, and
then circle to the right.
5. To circle your knees, place your hands on midthigh. Let the bottom half
of your legs make a circle, clockwise and reverse. Do 10 reps.
6. Circle your ankles. Rotate your left ankle in a circle, both clockwise and
reverse. Do 10 reps, and then switch legs.
10. Ab work (20 reps)
Then technique learning and review at a glance:
1. Punch the focus mitts (two 2-minute rounds)
2. Rest for 1 minute
3. Kick the kicking shield (one 2-minute round)
4. Rest for 1 minute
5. Punch and kick the Thai pads (two 2-minute rounds)
6. Rest for 1 minute
7. Push-ups (20 reps)
1. Start with military push-ups.
2. Continue with knee push-ups.
3. Finish mini push-ups.
8. Sit-ups (20 reps)
1. Start with sit-ups.
2. Next is a sit-up and punch combo
3. Continue with an abdominal curl.
4. Finish with some frog kicks.

9. Lunges (10 reps per leg)

10. Stretch

1. Start with a standing V. Hold for 30 seconds.

2. Follow up with a groin stretch
3. Continue with a Chinese stretch.
4. Do a butterfly stretch.
5. Close with a back stretch 30 seconds
Following is the "smoking" intermediate workout at a glance:
1. Jump rope (5 minutes)
2. Rest for 45 seconds to 1 minute
3. Left foot side to side (2 minutes)
4. Rest for 45 seconds to 1 minute
5. Right foot side to side (2 minutes)
6. Rest for 45 seconds to 1 minute
7. Standing mountain climbers (2 minutes)
8. Rest for 45 seconds to 1 minute
9. Stretch
10. Ab work (20 reps)

1. Shadow sparring (two 2-minute rounds)

2. Punch the focus mitts (three 2-minute rounds)
3. Kick the kicking shield (one 2-minute round)
4. Punch and kick the Thai pads (two 2-minute rounds)
5. Heavy bag (two 2-minute rounds)
6. 15-second punch drill (one round)
7. Front kick drill (one round)
8. Push-ups
9. Sit-ups
10. Lunges with kicks (1 minute)
11. Stretch
The Next Edge:
Advanced Workout
By now, you should have honed your kicks and punches. Likewise, you
should be able finish 10 to 12 rounds: focus mitts, kicking shields, Thai
pads, and bag work, in addition to all the conditioning drills up to this
point. Only then are you ready for this workout. The estimated
transformation time is 4 to 6 months. That's right unless you put the time
in, you're not ready for this workout:
1. Jump rope (5 minutes)
2. Left foot side to side (1 minute)
3. Left arm extension side to side (1 minute)
4. Left standing mountain climbers (1 minute)
5. Rest for 45 seconds

6. Right foot side to side (1 minute)

7. Right arm extension side to side (1 minute)
8. Right standing mountain climbers (1 minute)
9. Rest for 45 seconds
10. Ab work (40, 20, 20, 20)
11. Rest for 1 minute
12. Stretch
Here's the learning and review interval drill:
1. Shadow sparring (three 2-minute rounds)
2. Punch the focus mitts (three 2-minute rounds)
3. Kick the kicking shield (three 2-minute round)
4. Punch and kick the Thai pads (three 2-minute rounds)
5. Heavy bag (three 2-minute rounds)
6. Diamond push-ups (20 reps)
7. Medicine ball push-ups (10 reps)
8. Hindu squats (20 reps)
9. Interval sprints (one 2-minute round)
10. Abs (20 reps)
11. Stretch
PART 4
KING OF THE RING

Chapter 13
The Lightweight:
Weeks 1 and 2

Two exercises for Three sets. For example: barbell flat bench press and
chest barbell incline press.

Two exercises for Three sets. For example: wide grip lat; pulldown and
back close grip lat; pulldown.

Three exercises Three sets. For example: squats and leg press.
for legs

Cardio work: Tuesday and Thursday

30 minutes of nonstop jogging to maintain weight
30 to 60 minutes of nonstop jogging to drop a few pounds

As part of your anaerobic training, sprint work will be done on Saturdays.

Start with a light, 30-minute run, and then move into timed sprints:
Week 1: three 100-meter sprints
Week 2: two 200-meter sprints; three 100-meter sprints

Monday and Wednesday Workouts

Advanced warmup
Advanced ab routine
Three rounds of shadow sparring
Three rounds of kicking shield
(Monday)/five rounds of kicking
shield (Wednesday)
Five rounds of focus mitts
(Monday)/two rounds of focus mitts
(Wednesday)
Two rounds of Thai pads (Monday)/three rounds of Thai pads
(Wednesday)
Two rounds of heavy bag boxing only (Monday)/kicks and punches
(Wednesday)
60 push-ups in sets of 30, 20, 10 (Monday)
100 sit-ups, 100 reps, done in sets of 25 (Monday)
60 Hindu squats in two sets of 30 (Monday)
Two sets of conditioning drills for legs, abs, and upper body (Wednesday)
Friday Workout (Focus on Conditioning)
Advanced warm up
Advanced ab routine
Three rounds of shadow sparring
Three rounds of focus mitts
Three rounds of kicking shields
Three sets of conditioning drills for legs, abs, and upper body
One 1-minute set of interval sprints
Chapter 14
The
Middleweig
ht:
Weeks 3
and 4

Tuesday Workout

Chest Flat bench press: Three sets, 8 to 10 reps

Incline bench press: Three sets, 10 reps

Back Wide grip pulldown: Three sets, 10 to 12 reps

Seated row: Three sets, of 12 reps

Arms Curl: Three sets, 10 reps

Tricep extension: Three sets, 10 reps

Legs Leg press: Three sets, 12 to 15 reps

Leg extension: Three sets, 12 reps

Leg curl: Three sets, 12 reps

Thursday Workout

Back Close grip pulldown: Three sets, 12 reps

One arm rows: Three sets, 10 to 12 reps

Chest Dumbbell flat bench press: Three sets, 10 reps

Dumbbell incline press: Three sets, 10 reps

Arms Tricep extension: Three sets, 10 reps

Curl: Three sets, 10 reps

Legs Squat: Three sets, 8 to 12 reps

Leg curl: Three sets, 12 reps

Leg extension: Three sets, 12 reps

Saturday Workout

Legs Squat: Three sets, 8 reps

Leg press: Three sets, 12 reps

Leg curl: Three sets, 12 reps

Leg extension: Two sets, 12 reps

Chest Flat bench: Four sets, 10 reps

Back Wide grip pulldown: Two sets, 10 reps

Close grip pulldown: Two sets, 10 reps

Seated rows: Two sets, 10 to 12 reps

Monday Workout
Warmup
Ab workout
Stretching
Three rounds of shadow sparring
One round of focus mitts
One round of kicking shield
One round of bag work
Three rounds of body contact sparring (or light/touch sparring for
nonfighters)
Two rounds of focus mitts
Three rounds of Thai pads
One round of kicking shield
Two sets of each kind of conditioning drills
Wednesday Workout
Warmup
Ab workout
Stretching
Three rounds of shadow sparring
Three rounds of bag work
Three rounds of body contact sparring (or light/touch sparring for
nonfighters)
Two rounds of focus mitts
Four rounds of kicking shield
Two sets of each kind of conditioning drills
Stretching
Friday Workout (Week 3)
Warmup
Ab workout
Stretching
One round of focus mitts
Two rounds of Thai pads
Three rounds of body contact sparring (or light/touch sparring for
nonfighters), three rounds of full contact sparring (week 4 only)
Three rounds of focus mitts
Three rounds of bag work
Two sets of each kind of conditioning drills
Stretching
Tuesday Spar Workout
Warmup
Stretching
Three rounds of shadow sparring
Three rounds of bag work
Five rounds of full contact sparring (at an intense pace)
20 situps, two sets
20 frog kicks, two sets
20 crunches, two sets
20 medicine ball drop sit-ups, two sets
20 decline medicine ball sit-ups, two sets
Stretching

Running Bleachers
Notice that you'll run after the kickboxing workout; you'll still hit the
pavement three times a week and do sprint work on Saturdays. Keep in
mind that you'll be tired from the kickboxing, so go slow. Just run for
about 20 to 30 minutes on Monday, Wednesday, and Friday.
Find a set of bleachers. (Here's a tip: Most high schools have a track,
complete with bleachers.) That's right, you'll run the bleachers. The pace
needs to be quick, but you
don't have to sprint up and down the bleachers. Your sprint training is
about to intensify:
Three minutes of stadium stairs
Two 200-meter sprints
Two 100-meter sprints
Chapter 15
The Heavyweight:
Weeks 5 and 6

Tuesday Workout

Chest Flat bench press: Three sets, 8 to 10 reps

Incline bench press: Three sets, 10 reps

Back Wide grip pulldown: Three sets, 10 to 12 reps

Seated row: Three sets, 12 reps

Arms Curls: Three sets, 10 reps

Triceps extension: Three sets, 10 reps

Legs Leg press: Three sets, 12 to 15 reps

Leg extension: Three sets, 12 reps

Leg curl: Three sets, 12 reps

Thursday Workout

Back Close grip pulldown: Three sets, 12 reps

One-arm rows: Three sets, 10 to 12 reps

Chest Dumbbell flat bench press: Three sets, 10 reps

Dumbbell incline press: Three sets, 10 reps

Arms Triceps extension: Three sets, 10 reps

Curls: Three sets, 10 reps

Legs Squats: Three sets, 8 to 12 reps

Leg curl: Three sets, 12 reps

 Leg extension: Three sets, 12 reps

Saturday Workout

Legs Squats: Three sets, 8 reps

Leg press: Three sets, 12 reps

Leg curl: Three sets, 12 reps

Leg extension: Two sets, 12 reps

Chest Flat bench: Four sets, 10 reps

Back Wide grip pulldown: Two sets, 10 reps

Close grip pulldown: Two sets, 10 reps

Seated rows: Two sets, 10 to 12 reps

Thursday Night
Two 200-meter sprints
Two 100-meter sprints
Ten 10-meter sprints/walking intervals

Saturday Afternoon
Three minutes of stadium stairs
Four 100-meter sprints
Four 50-meters
Ten 10-meter sprints/walking intervals
Two minutes of running stadium stairs

Superior Sparring
Week 5 Workouts (Monday, Wednesday, Friday)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of full contact sparring
Three rounds of focus mitts
Two rounds of kicking shields
Two rounds of Thai pads
Two rounds of bag work
Two conditioning exercises for each body group
Final stretching
Week 5 Workouts (Tuesday, Thursday)
Warmup
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Five (or as many rounds as the fight is scheduled) full contact sparring
rounds
Ab work
Final stretching
Monday Workout (Week 6)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of boxing sparring
Six rounds of focus mitts
Three rounds of bag work (boxing only)
Two conditioning drills for each body group
Final stretching
Wednesday Workout (Week 6)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of sparring (both kicking and punching)
Six rounds of kicking shield
Two conditioning drills of each body group
Final stretching
Friday Workout (Week 6)
Warmup
Ab work
Stretching
Three rounds of shadow sparring
One round of slipping and blocking drills
One round of kick blocking drills
Three rounds of sparring (both kicking and punching)
Five rounds of Thai pads
Two rounds of bag work
Conditioning drills
Final stretching
Chapter 16
The Super Heavyweight:
Weeks 7 and 8

Good-Bye, Asphalt
Now to the physical workout.. . . At last, there is no more aerobic running,
unless you're struggling to make your weight class. If that's the case, keep
running after your kickboxing workouts. Otherwise, you'll add some
intense anaerobic running at the end of this week (Thursday, Friday, and
Saturday):
Five minutes of stadium stairs
Two 200-meter sprints
Two 100-meter sprints
Four 50-meter sprints
Ten 10-meter sprints/walking intervals

Week 7 Workouts: Monday through Wednesday

Warmup
Abs routine
Three rounds of shadow sparring
Three rounds of heavy bags
Seven rounds of sparring (or two rounds more than the scheduled fight)
Two rounds of focus mitts
Two rounds of kicking shield
Conditioning drills (three of each kind)
Final stretching
Week 7 Workouts: Thursday through Saturday
Warmup
Abs routine
Five rounds of shadow sparring
Three rounds of heavy bags
Four rounds of sparring
Three rounds of focus mitts
Three rounds of Thai pads
Stadium stairs, sprints, intervals
Final stretching

Week 8 Workouts: Monday and Tuesday

Warmup
Five rounds of shadow sparring
Five rounds of touch sparring
Three rounds of focus mitts
Three rounds of Thai pads
Two rounds of kicking shields
Ten minutes of jumping rope
Final stretching
Week 8 Workout: Wednesday
Warmup
Five rounds of shadow sparring
Three rounds of light bag work
Five rounds of touch sparring
Five minutes of jumping rope
Final stretching
Week 8 Workout: Thursday
Stretching
Five rounds of shadow sparring
Three minutes of jumping rope
Final stretching