I've been hired to run a boxing fitness class in my area on Wednesday's and Saturday's. This is the regimen I run them through. This regimen is an extremely condensed version of the 3 1/2- four hour, 6 day a week regimen I have for my guys going into competition. Realizing that people who join up just want to get in shape, I don't expect a lot from them. Is this regimen too much?? I have had people who have come and paid all of their money up front, but then they don't come back. This includes some people who have been in the military, etc... By the way, this is a 12,000 sq. ft. weight gym. The owner added boxing to help out membership. He's making money from people joining, but what's up with the 1 and done? I think this is a very modest regimen. I mean, when you sign up, you're looking for a workout, correct? You don't want to get embarassed and overwhelmed. I don't believe this is asking too much. My real regimen makes this look like a coma! A one hour workout that consists of: 0-:10- Stretching- calves, quads, wrists, neck, back, groin, hamstrings :10-:30- Calisthenics- 50 jumping jacks, 20 push-ups, 20 sit-ups, six inch killers (1:30 minutes), planks and a few other core things. I also have them shadow box in between excercise instead of waiting around. There is no down time. :30-:50- Technique- Footwork, which includes balance, punches, etc... :50-:00 Close out- 2 one minute rounds of Bag Sprints (That is, doing as many 1,2's on the heavybag as fast as you can, while maintaining technique. not just making contact, but being effective). I expect a minimum of 120 punches in that one minute round (2 arms, :60 seconds). I have a hand held punch counter. 30 second rest, and then a 2nd round. Finally, one 2 minute round of skipping rope.
I'm the furthest thing from a fitness expert but if ex military people are quitting it's not a good sign.
Instead of numbers of reps, work on times, the length of the intervals. Fitter people will work harder in the allotted time, and weaker students will work at a rate they feel comfortable.
I need it to be uniformed in certain aspects, that way we get through the preliminary parts as a whole. As far as technique goes, people do learn at different times, so I'm really flexible with it. I just never thought 20 push-ups and sit-ups was difficult. I do the work with them, so it's not like I just give the order and watch them. I have not been in competition since '95! I fought at 139, now, as of yesterday I'm 203, down from as high as 226 lbs! I'm certainly not close to being in shape, but I do it with them to let them know I'm willing. Isn't it inherent for one to expect somewhat of a challenge when taking on something like this? If I say 10 push-ups, then you're really not getting much out of it; furthermore, for the people who can do more, it's a waste of time for them. There have been times in which I just let them do as much as they can in an allotted time period and they just take advantage of it. I'm not too big on giving someone 5 minutes to do 15 push-ups, etc.... What are these people expecting when they sign up?
20 pushups is pretty fucking basic. if you cant do that i fear you are destined to lead a life similar to joe king.
