Jeff Everson's Boxing
Workout
|
| "In building strength and power for sports, it is necessary to
analyze the muscular components involved in each sport and then apply the basic exercises for building strength in those
areas. In actuality, there are a good deal of exercises that overlap for
different sports because many of the muscle areas are the same. So with
a few basic exercises and a couple of supplemental ones a great deal of
power can be built." – Jeff Everson, The All Sports Training Manual - 1982 |
|
Boxing
Workout • 3 days a week • Time: 1 hr. |
| EXERCISE |
SETS |
REPS |
| 1. Bench Press |
3 |
8 |
| 2. Presses |
3 |
10 |
| 3. Upright Rows |
2 |
10 |
| 4. Lateral Raises |
2 |
15 |
| 5. Lat Machine Pulls |
2 |
12 |
| 6. Leg Press or Squat |
3-4 |
20 |
| 7. Leg Extension |
3 |
15 |
| 8. Leg Curl |
3 |
15 |
| 9. Calf Raises |
2 |
40-50 |
| 10. Reverse Curls |
2 |
25 |
| 11. Weighted Situps |
3 |
12 |
| 12. Side-Bends with Dumbbells |
2 |
25 |
| 13. Neck Exercises |
2 |
all directions |
| Stretch
10 minutes before and after working out. |
|
About
Jeff Everson |
| At the time the All Sports Training Manual was printed back in
1982, Everson was the Weight Training Director at the University of Wisconsin and one-half of the National Couples Amateur
Bodybuilding Championship Team with his then wife, Corey Everson. |
