This anime inspired full body calisthenics workout, Boxer Speed, will challenge warriors to complete a series of exercises that will require both controlled and explosive movements.
If you've watched Hajime no Ippo, then you've seen him transform from a bullied teenager to a world class boxer. Through determination and grit, he has built tremendous power and speed as a young boxer. Outside of striking mitts, punching bags and engaging in sparring, his training would include a combination of calisthenics and running. We ourselves can also increase our boxing speed and we can do this by including both slow and controlled movement with explosive exercises. This full body calisthenics workout, Boxers Speed, will challenge warriors to complete a series of calisthenics and endurance exercises that can help improve overall speed as a boxer.
Who's This For?
Suitable for intermediate and advance levels
Workout Benefits:
Improve muscular endurance
Improve overall speed and agility
Improve explosive power
Workout Implementation:
To maintain balance between all other training practices, it’s recommended to complete a calisthenics workout at least 3x/week at minimum.
Training Equipment:
Jump Rope
Plyo Box
Boxers Speed Full Body Calisthenics Workout Details:
Complete 10-15 repetitions for each exercise
Complete 3-4 sets for each superset
Rest 60-90 seconds between each superset
Boxers Speed Full Body Calisthenics Workout:
1. Negative Rocket Push Ups + Jump Rope
2. Negative Australian Row + Lateral Jumps
3. Planche Push Ups + Straight Punches and Box Jump
Boxers Speed Full Body Calisthenics Exercise Alternatives:
Any Negative Exercises > 1 sec. down and 1 sec. up
Planche Push Ups > Tricep Push Ups
Australian Row > Plank Back Rows
Coach Saikou Notes:
Pay attention to which exercises are completed by repetition and time.
When completing rocket push ups, drive glutes back to heels of feet immediately after completing the push up.
Complete jump rope on matted floor to absorb impact.
Complete box jump immediately after 10x straight punches.
Plyo box should be at least knee height.
Do not compensate form for number of repetitions completed. Listen to your body and rest as needed.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.