Paris - A Fitness and Boxing Training Camp: Get in Fighting Shape

Table of Contents Get in fighting shape! A Fitness and Boxing Training Camp By Dominique Paris A Step by Step 6 Weeks Total Body Transformation Lose fat, gain muscle, lower your heart rate and increase your energy! Please, read first For who is this program? - For people already in a good shape, looking for a challenge and get in a terrific shape like a boxer. - For boxers in need to get prepared before specific training camps for fights. This training plan use a precise model I use with elite boxers and kick boxers I train. In the last 15 years I have trained many fighters, among them several World Champions: Oscar de la Hoya, Julien Lorcy, Kahlid Rahilou, Driss Khellafi, Jerome Lebanner (K1) and European Champions Alex Miskirtchian, Christophe Canclaux and Anthony Mezaache. Expect to get some amazing results but you must follow these guidelines to get the most out of it: - You are supposed to be already in a good shape, with a good cardiovascular endurance: if not, do not try this program, it will be too strenuous and may lead to exhaustion and injuries. - You have to commit yourself: motivation is the key. - You will focus on quality, not quantity. - Focus on every reps, sets and recovery. - Focus on yourself: be smart and allow more recovery if you feel it is necessary. - Follow a strict healthy diet: a good nutrition will bring you more energy for training and a faster recovery between training sessions. - Check your resting heart rate, at least twice a week, and record it. - Never skip a good warm up, you could get injured. - Keep well hydrated all day. - Keep well hydrated all day.

If you are ready to start, great, go ahead! Let me know how things are going and tell me your story! I am looking for your success, I want hear from you! You may email me anytime: dom@knockout-coaching.com PS: Always consult a physician before to engage in strenuous exercises. 6 Weeks Training Plan

Speed and Cardiovascular training
Check your resting heart rate at least twice per week : just when you wake up in the morning, Monday and Saturday. Fartlek This is a running workout : after a warm up, you alternate speed with slow jog. Important : listen your body, ajust your speed and recovery time according to your feelings. The workout : - 5 minutes walking - 10 minutes of jogging in steady state to warm up. - 20mn fartlek : speed up for 15-20 seconds every one or two minutes, speed at 70-80% according to your feelings) ; do not push in your red zone , the recovery between each speed repetition has to be excellent, do not be out of breath.

In 20 minutes you do a minimum of 10 speed reps, and a maximum of 20 reps. Finish with a few minutes cool down, jogging or walking. You can use a stopwatch but its not absolutly necessary. Speed and Interval training We do speed work first thing when you are fresh ; but you must warm up carefully : sprints may lead to injuries without a good warm up. The better place for sprints is on tracks, I like also to do it on a field (grass) because it is soft and comfortable for the joints ; be careful if it is wet. Avoid hard surface like the street.

Always use good running shoes. Warm up : walk and jog for 5 minutes ; stretch calves, quadriceps and hamstrings. Jog again for 5 minutes including a few progressive accelerations. Stretch more if necessary. You arenow ready ! Recuperation : cool down a few minutes at the end of your workout, slow jogging, walking, stretch (quads, hamstrings, calves, low back).
Week 1 Monday, Thursday 5-10 minutes jogging to warm up Speed 8 seconds sprint at 80-90% - 4 sprints, 60s recovery between each sprint.
Week 1 Monday, Thursday 5-10 minutes jogging to warm up Speed 8 seconds sprint at 80-90% - 4 sprints, 60s recovery between each sprint.

Recover 2 minutes - 4 sprints, 60s recovery between each sprint. Recover 2-3 minutes Intervals 30 seconds at 80% - 30 seconds walk to recover 45 seconds at 80% - 45 seconds walk 60 seconds at 80% - 60 seconds walk Repeat this set twice on Monday and three times on Thursday 1 2 minutes recovery between each set (just walking). Week 2 Thuesday and Thursday 5-10 minutes jogging to warm up Speed 8 seconds sprint at 80-90% - 4 sprints, 60s recovery between each sprint. Recover 2 minutes - 4 sprints, 60s recovery between each sprint. Recover 2-3 minutes Intervals 30 seconds at 80% - 30 seconds walk to recover 45 seconds at 80% - 45 seconds walk 60 seconds at 80% - 60 seconds walk Repeat this set three times on Thuesday and four times on Thursday 1 2 minutes recovery between each set (just walking). Week 3 Monday, Thursday 5-10 minutes jogging to warm up Speed 8 seconds sprint at 80-90% - 4 sprints, 60s recovery between each sprint.

Recover 2 minutes - 4 sprints, 60s recovery between each sprint. Recover 2-3 minutes Intervals 30 seconds at 80% - 30 seconds walk to recover 45 seconds at 80% - 45 seconds walk 60 seconds at 80% - 60 seconds walk 30 seconds at 90% Repeat this set twice on Monday and three times on Thursday 1 2 minutes recovery between each set (just walking). Week 4 Thuesday, Thursday 5-10 minutes jogging to warm up Speed 8 seconds sprint at 80-90% - 4 sprints, 60s recovery between each sprint. Recover 2 minutes - 4 sprints, 60s recovery between each sprint. Recover 2-3 minutes Intervals 30 seconds at 80% - 30 seconds walk to recover 45 seconds at 80% - 45 seconds walk 60 seconds at 80% - 60 seconds walk 30 seconds at 90% - 60 seconds walk Repeat this set three times on Thuesday and four times on Thursday 1 2 minutes recovery between each set (just walking). Week 5 Monday, Saturday 5-10 minutes jogging to warm up Speed 8 seconds sprint at 80-90% - 3 sprints, 60s recovery between each sprint.

Recover 2 minutes 15 seconds sprint at 80% - 3 sprints, 60s recovery between each sprint. Recover 2 minutes 8 seconds sprint at 80-90% - 3 sprints, 60s recovery between each sprint. Recover 2-3 minutes Intervals 30 seconds at 90% - 30 seconds walk to recover 45 seconds at 90% - 45 seconds walk 60 seconds at 90% - 60 seconds walk 30 seconds at 100% - 60 seconds walk Repeat this set twice on Monday and three times on Saturday 1 2 minutes recovery between each set (just walking). Week 6 Monday, Saturday 5-10 minutes jogging to warm up Speed 8 seconds sprint at 80-90% - 3 sprints, 60s recovery between each sprint. Recover 2 minutes 15 seconds sprint at 90% - 3 sprints, 60s recovery between each sprint. Recover 2 minutes 8 seconds sprint at 90% - 3 sprints, 60s recovery between each sprint.

Recover 2-3 minutes Intervals 30 seconds at 90% - 30 seconds walk to recover 45 seconds at 90% - 45 seconds walk 60 seconds at 90% - 60 seconds walk 30 seconds at 100% - 60 seconds walk Repeat this set three times on Monday and four times on Saturday 1 2 minutes recovery between each set (just walking).
Strength and Core Program
The strength workout is done twice a week. Youll improve your total body strength. First thing, you have to warm up: do some calisthenics, do 1 or 2 super-sets of bodyweight squats and pushups. Check out every exercise. Youll need a pull up bar, a medicine ball, an Olympic bar or cable, a short barbell, dumbbells, a stability ball.

If you do not have any equipment, see the body weight programs. Focus on every reps: intensity and form. You need a pause between sets: you should take at least 1 minute, but it can be more according to the exercise and intensity. You have to recover enough to be able to do the second set at the same intensity. Do not push at 100%, do not finish your set exhausted: you should work at about 80% of you maximum capacity. The Workouts Workout Week 1