Bodyweight Exercises.

[Douglas]

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

What is a plank? (I probably already may know what they are, I've just never heard of the term. )

[Scrap]

I think He means staionery exercises, example, Lay sideways resting on your elbow, feet together body straight, lift your hips in line with the Head and feet so theres a straight line and Hold. Theres a few others like getting a Fit ball and putting your feet on that and keeping a straight line. Great for Posture. You can take these things a step further, but you have to be fit.

[Youngblood]

Here is a pic of a plank I just googled. Yea it is stationary. You just hold it and feel the burn. I am doing this in my regiment now. Wayy harder then they look.

A variable of them is the superman, which Salty posted about. Where you extend say your left arm, then right leg and hold. Then vise versa.

Killer.

[Youngblood]

They have all these exercises too I see Scrap on fitballs. This pic might be sorta huge, but was one of the best ones I could find. A superman on a fitball.

edit: haha yea that was HUGE. let me resize it.

[donnydarkoIRL]

Just heard, that Sheffield University Sports Science Department ,are going to make a 3 year Study of some off the things Ive invented in relation to ,the Pupils PH D, I am Honoured. Should be an interesting Study, must cost a Fortune

I've been reading about this, had no idea that it was your stuff thy were working on!

I've done 4 weeks weight training, now dipping back into the bodyweights before the fights.

One I've found a killer, plyometric pushup using two gym steps.
Explode from the floor using a clap pushup (no clap obviously,)
Land with a hand on each step, perform one deep pushup but explode back to floor.

[Scrap]

Donny, try it with 2 medican Balls together, push on to the medicine each time press up then move them 2" apart until you can go no further.Then move them back each time 2" Lovely, should get them 2ft apart.

[Chris Nagel]

Donny, try it with 2 medican Balls together, push on to the medicine each time press up then move them 2" apart until you can go no further.Then move them back each time 2" Lovely, should get them 2ft apart.

That sounds like a good one. I've tried press ups with one medicine ball before and I found it made it a little challenging, two of them must be Tough.

[AdamGB]

I normally give the plank out to newbies. Starts to teach the motor neuron's in the core to activate. The complete beginning of any muscular development is actually teaching the nervous system to be able to fire up the muscle fibres... only once you've done that will the muscles start to develop as you increase the stress placed on them.

Anybody who has been doing some serious press up training, with correct technique will have essentially been activating the core in the same way anyway.

Oh and Clubber, to answer your question: You're a plank!

[Youngblood]

Oh and Clubber, to answer your question: You're a plank!

Yea these are a good intro. What I like about this thread and the nice work Salty and others put in is the variety. You don't need to be doing the same sets of exercises time after time, but can rotate them with others. For eg, one time I might be doing one minute planks in my routine, and the next, be doing supermans, or something similar. So even if your form is off a bit, with that variety you are still likely to be hitting the target area.

Donny, I too hit the weights this summer, and as well am having a go at bodyweight now, and different sprints then before. Already am seeing the gains, with another 3 1/2 weeks in till fight time (last fight 2 weeks ago).

I've coupled that with a very thorough dynamic stretching routine.

I feel the strength stuff is still there, those gains, and now this hopefully will compliment it, with range of motion and explosiveness on top. That's the goal any how!

[Chris Nagel]

You feel it if you do a Plank for a couple of minutes. There's a variety of different planks (exclude 2x4's) that can give you your money's worth.

Anyways here's a post by Lords that he put a lot of effort into, and it deserves to be in a prominent thread such as this.

Here are some killer Ab exercises for your work-out pleasure no pain no gain, your going to pray for death before your finished ! I like to mix things up for ab workouts, the idea is to fool the abs, trick them, work them out in many different ways, that’s how you get results. its not anyone thing, but a combination of exercises that will gives you that ripped look, and a strong core, this coupled with a good diet ! if your slamming cheese burgers and fries on a daily basis your not going to see the results.
alot of these are exersise used in gymnastics to strengthen thier cores, Strong core applies to boxers also , I love getting training ideas from other sports and bringing them to life in the boxing gym !

Advanced leg lift - Lie on your back with your legs straight. Place each hand palm down, just under each respective glute. Keeping your head in, and body hollow, lift your toes towards the ceiling. Just before your legs reach vertical extend your torso to lift your lower back off the floor. The top point is a candlestick.

Basic sit-up - Lie down on the floor on your back with your knees bent or straight, and someone or something holding your legs or not. Sit up to an upright position.

Crunches - Lie down on the floor on your back, knees bent or straight, legs elevated or not. Bring your head up and in and lift your shoulders off the floor by rounding your back as much as possible. Holding your arms above your head will add to the resistance.

Hanging Sit-ups - Using gravity boots or simply hanging by your knees do sit ups. Compress as much as possible at the top..

N-ups - Yet again, on your back. This time lying flat and completely stretched out. Bring your arms in and shoulders forward while simultaneously bringing your legs up and in so that the top position is a tuck balanced on your butt.

Side conditioning - Lie on your side using your hand to balance. Lift your legs and shoulders and return to the start position.

V-ups - Begin like N-ups. Bring your arms and shoulders up while lifting your legs keeping them straight to finish in a V position.

V-ups variation - This exercise is a v-up except you use a gymnastics ball. Place the ball between your legs, lift legs and pass ball to hands, then lifts hands and pass ball to feet. (DAS note: This can be done with a medicine ball for additional load) Submitted by Beth

Medicine Ball Work - Medicine balls are a great way to help build power. Also many of the other exercises can be done holding a medicine ball. eg. try the squat jumps holding a 10 pound medicine ball. Do pull ups holding a ball between your knees.

Hollow rock tossing - This exercise requires 3 medicine balls. You and a partner each hold a medicine ball between your feet. Lie on your backs with your feet facing eachother about. (distance depends on how far you can throw the ball) Take the third ball and throw it to your partner. As you catch the ball rock back in a tight hollow then rock forward and throw the ball.

Lower Torso Conditioning - Sit in a pike. Hold the ball out in front of you with straight arms. Twist side to side fairly slowly, but with a wide range of motion. (If you do this too fast you can hurt your back)

Rear Overhead Throws - Go get your partner again. Stand 10 feet apart. Whoever has the ball turn around. Throw the ball backwards over your head to your partner. Turn around to receive their throw.

Reclined Throws - Get a partner. Lie on your backs with your feet towards each other, knees bent, about 10 feet apart. (increase the distance to increase difficulty) Throw the ball to your partner. Use an overhead throw similar to an overhead soccer throw, except you are lying down.

Russian Twist Variation from the one listed above - Lie on your back with bent knees, feet flat on floor. Have a partner hold your feet. Hold a medicine ball with straight arms directly in front of you. Sit up so that your lower back is slightly off the floor. Twist back and forth as far as you can.

more ab goodies for that killer 8 pack !

Arch Rocks - Lie on your stomach in an arch with your heels squeezed together and arms by your ears. Rock back and forth.

Candlestick extensions - Roll back into a candlestick with your arms by your ears. Lower your toes to the floor, then extend your toes to the ceiling. This also has the advantage of stretching your gludes, hamstrings and lower back in the process.

Hip abduction - Start lying on your right side then lift your left leg as high as possible and return to start position. Repeat on left side.

Hip adduction - Start lying on your right side with your left leg bent and left foot on the floor in front of your hips and your right leg still extended. Then, should lift your right leg as high as possible and return to start position.

Hollow Rocks - Lie on your back in a hollow position with your arms by your ears. Rock back and forth. Your lower back should be curved so that the rocking motion is smooth.

Hollow Rock to Arch Rock - Start in a hollow, do three hollow rocks, then roll onto your stomach without touching the ground with either your hands or your feet. Then perform three arch rocks and roll in the same direction back onto your back. Traverse the floor repeating this pattern, then be sure to go back the other way as the roll is not symmetric.

Hug a Twinky/Gag a Giant - Yes, it's an odd name. This is for lower back, hamstrings, and glutes. On a vaulting horse lie down so that your legs are dangling and the edge of the vault is at your lower abs. Lift your heels as high as you can, so that you are esentially standing on your chest, lower slowly. Some other object can be substituted for the vault. (The gag a giant term comes from the new vault).

Leg Lifts - Hanging from a bar, bring your toes to the bar keeping your legs straight and breaking your shoulder angle as little as possible. This can also be done by bending your knees and lifting your knees to your elbows. It can also be done straddled lifting to a stalder position. (This is one of the best ab exercises around for strength.) See it.

Leg lift straddle down - Start lying on your back in a hollow and lift your legs to vertical, then straddle both legs out to the side to swing them down to the start position. Then the motion should be reversed, straddling and bringing your legs around to vertical, and lowering your legs together to the start position.

Rear leg lifts - Start lying on your stomach. Then, lift one leg as high as you can and return to start position. Legs should be kept straight throughout. Repeat with opposite leg.

Seated Straddle Leg Lifts. - Sit in a straddle position, lean forward slightly and place your hands on the floor. Lift your legs up and back as far as possible. The farther forward your hands are placed, the more difficult the exercise will be.

Seated Piked Leg Lifts - Sit in a pike, reach forward so that your fingers are past your knees. Lift your legs. Again the farther forward your hands are placed, the more difficult the exercise will be.

Standing leg lifts - Stand and lift one leg as high as you can. Try to minimize the kick involved and lift your leg. This should be done with both legs and in all directions, forward, backward and to the side. The standing leg should be kept straight throughout, and the torso should be kept aligned. Leaning is to be discouraged. This should also be practiced holding onto a stable object, and free standing..

Straight Body Lifts - Lie on your back with a sturdy support within arms reach above your head. Hold onto the support and lift your body straight to a candlestick position. Try and stay as open as possible with no arch. Lower back to the floor slowly.

Tuck Ups - Lie on your back lift your knees towards your chest aggressively so you roll back into a tuck with your lower back off the floor.

Windshield Wipers - Hang on a bar. Lift your toes to the bar. Then rotate your body back and forth so that your legs behave like windshield wipers. Your hips will rise a little as your toes go to the side and down.

I like some the gymnastic exercises, as it works the whole body. I've been experiencing with L-Sits from a parallel dip par, and although it's a static hold, it's also a good exercise.