June 2010
Which Way to the Beach? Workout
Ian training boxer Lenny Daws
A message from Ian, Mr Fitness Coach, about some pre-pre-season fitness!
A few of you have asked about gym workouts prior to pre-season, I know I’ve sent this one to a couple of you, but due to another few players asking John about sessions I thought you all might be interested. If you have any questions give me a shout.
- • 10 minute row for a warm up,
- • 3 Sets of 6-10 reps Squats, after each set run on the spot quickly for ten seconds,
- • 25 Crunches,
- • 3 Sets of 6-10 reps Bench press, after each set have a light set of dumbells and do quick reps of dumbell chest presses (keeping correct technique) for 10 seconds,
- • 25 Crunches,
- • 3 Sets of 6-10 reps Dead Lifts or Hamstring Curls, after each set run on the spot quickly for 10 seconds,
- • 25 Crunches,
- • 3 Sets of 6-10 reps of either Chins (wide grip) or Lat Pull Down, after each set do ten medicine ball throws (from chest push the ball out in a throwing motion catch and repeat quickly) ball no more than 3kg,
- • 25 Crunches,
- • 3 Sets of 10 (No sixes on this boys) Squat Jumps, 20 seconds rest between each set of Jumps.
- • 25 Crunches,
- • 3 Sets of 6-10 Shoulder Press (preferably with dumbells) after each set ten medicine ball throws (rugby throw style, and 5 each side).
- • Finish on a quick 1000 metre row.
As I say any questions give me a shout, I’ve put 6-10 reps as obviously I’m not sure what amount of weight each of you would push, I’d like you to do the quick running and ball throwing to keep your fast twitch muscles active, so as not to keep pushing heavy weights just to bulk up.
Once again congratulations on a great season, here’s to a better one next time round, I look forward to seeing you all in July.
All the very best,
Ian
Ianburbedge5253@aol.com
