Is it just me or was this program changed? I remember before it being one day alone for cardio (HILT). This program has it grouped into one session? I thought for fat loss it was benefical to have your full body workout one day and then HILT the next? I don't know but insight would be appreciated I could just be confusing two different programs.
The Program
Day 1
Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or Decline Bench Press
Sets: 10
Reps: 3
Rest: 45 seconds between sets
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method remains constant throughout the program.
Fat-Burning Booster
Exercise: Cycle Sprints
Method: Low intensity pedaling for 60 seconds followed by 30 seconds sprinting
Duration: 10 minutes
Day 2
Rope Jumping
Duration: 10 minutes
Day 3: Off
Day 4
Weight Training
Exercises: Back Squats, Seated or Bent-over Rows, Romanian Deadlifts, Standing Military Press
Sets: 10
Reps: 3
Rest: 45 seconds
Load: 75% of 1RM
Fat-Burning Booster
Exercise: Walk/Sprint
Method: Walk for 60 seconds, sprint for 30 seconds
Duration: 10 minutes
Day 5: Off
Day 6
Rope Jumping
Duration: 11 minutes
Day 7: Off
Day 8
Repeat Cycle
Perform this program for 4 weeks.
Progression
Day 1
Weight Training — Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
Day 2
Rope Jumping — Increase the duration by 60 seconds.
Day 4
Weight Training — Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.
Fat-Burning Booster — Increase the total duration by 90 seconds with each subsequent workout.
Day 6
Rope Jumping — Increase the duration by 60 seconds.
10 x 3 for fat loss
Moderators: cassiegose, Boss Man
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- STARTING OUT
- Posts: 10
- Joined: Mon Apr 07, 2008 12:57 pm
- Location: New York, Ny
swanso..i appreciate ur feedback, thats why i ask it...but please lets leave the insults out.. you are entitled to ur opinion but until you dont step in to the ring, u wont realize how strong boxers really are..swanso5 wrote:boxers aren;t strong and don;t do anywhere enough strength work actually
add wt if you need to
lets play nice or not play at all! lol