Roosevelt
Sanders, Jr.'s Year-Round Boxing Program
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|
"In
strengthening the athlete's upper body I recommend exercises for the
trapezius, biceps, deltoids, pectorials, triceps and latissimus dorsi.
All boxers need to be flexible and in outstanding general condition. I
recommend aerobic training and interval running as valuable additions to
any training program. It's important to note that strength training with
weights, while designed to add strength, flexibility and endurance,
should not be used in place of learning the fundamentals of amateur
boxing." Roosevelt Sanders, Jr. from the book "Getting
Stronger" by Bill Pearl, published in 1986.
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This
program is done on a 8-12 week timetable. For more strength, do fewer
repetitions and add more weight. For more muscular endurance, do more
repetitions and use less weight. But remember most of your endurance
work will come in the ring. |
| Goals:
Total body strength and endurance with proper muscle balance. |
|
EXERCISE
|
SETS |
REPS |
| 1. Bent-Arm
Lateral (i.e. dumbbell bench press - touch db's together at the top)) |
2-3 |
12-10
(8) |
| 2.
Close-Grip Front Lat Pull-Down |
2-3 |
12-10
(8) |
| 3.
Standing Dumbbell Straight-Arm Front Deltoid Raise |
2-3 |
12-10
(8) |
| 4. Seated
Two-Arm High Lat Pull-In (i.e. seated low rows) |
2-3 |
12-10
(8) |
| 5. Barbell
Shoulder Shrug |
2-3 |
12
per set |
| 6.
Medium-Grip Barbell Bench Press |
2-3 |
12-10
(8) |
| 7. Thigh
Extension on Leg Extension Machine |
2 |
15-15 |
| 8. Thigh
Biceps Curl on Leg Extension Machine |
2 |
15-15 |
| Optional:
Freehand Jump Squat (body-weight squat jumps) |
1 |
15
to 30 |
| 9.
Wrestler's Bridge |
1 |
5
to 10 |
| Optional:
Seated Palms-Up Barbell Wrist Curl |
2 |
15-15 |
| 10. Heel-High
Sit-Up (i.e. lower legs up on a flat bench) |
1-2 |
15t
o 30 per set |
| Optional: Seated
Flat Bench Leg Pull-In |
1-2 |
10
to 20 per set |
About
Roosevelt Sanders, Jr. |
| Roosevelt
Sanders, Jr. was an Assistant Olympic Boxing Coach and an assistant to
the Executive Director of the USA Amateur Boxing Federation in 1984. |
