WORKOUT OVERVIEW Monday- FULL BODY. Wednesday-FULL BODY. Saturday- FULL BODY. WORKOUT SPLIT 3 DAYS A WEEK WARM UP BOXING 3 DAYS A WEEK WALKING LUNGES 1 set HIGH KNEES+ WITH JUMP 1 set FAST HIGH KNEES WITH JUMP 1 set BUTT KICKS+JOG BUTT KICKS 1 set SIDE SUMO SQAUTS 1 set SIDE LUNGE 1 set SIDE SHUFLE FAST 1 set
KAREOKE STEPS 1 set PLANKS- 40-60 secs + EACH LEG 15 secs HYPER EXTENSTION 15 reps GLUTE KICK BACKS 10 reps EACH LEG FIRE HYDRANT 12 reps EACH LEG SUPERMAN (flying) HOLD 5-10 secs EACH LEG REISTANCE BAND STRECH 2 MINS STRENGHT PHASE 1. LAT PUL DOWN + BODY WIEGHT PULLUPS (Neutral Grip) 4 (Working) sets of 8-10 reps EACH exercise. 2. FLOOR CHEST PRESS + CABLE CROSS FLYS- 4 (Working) sets of 8-10 reps EACH exercise. 3. NECK RESISTANCE EXERISE (FRONT+ BOTH SIDES)- 3 (Working) sets of 10-12 reps EACH exercise.
POWER PHASE 1. JUMP SQAUT WITH BAR BELL 4 (Working) sets of 8-10 reps. 2. CLEAN (CORSS FIT)- 4 (Working) sets of 6-8 reps. 3. DEAD LIFTS (DEMO)- 3 (Working) sets of 6-8 reps EACH exercise. CODITIONING PHASE 1. BALL SMASH WITH JUMP 3 (Working) sets of 30-60 secs EACH SET. 2. SIDE STEP WITH BARBELL- 3 (Working) sets of 1 min EACH SET. 3. FOAM ROLLING (Leg + Back).
WARMUP WRESTLING 3 DAYS A WEEK SINGLE LEG HIGH KNEES SKIP 1 set LEG SKIPS 1 set QUARTER SQUAT JUMP 1 set SINGLE LEG SQUAT JUMP 1 set RESISTANCE BAND MOBILITY LEG WORK (Sides + Fronts) 1 set KAREOKE STEPS 1 set PLANKS- 40-60 secs + SIDE PLAN CRUNCHES 1O reps EACH SIDE 1 SET REISTANCE BAND STRECH 2 MINS STRENGHT PHASE 1. BEND OVER BARBELL ROWS + V HANDLE LAT PULL DOWN 4 (Working) sets of 8-10 reps EACH exercise.
2. FLAT BENCH DB CHEST PRESS 8-10 reps EACH SET + BODYWEIGHT PUSHUPS reps till FALIURE - 4 (Working). 3. SUMO DEAD LIFTS- 4 (Working) sets of 8-10 reps. POWER PHASE 1. BARBELL BACK SQUAT (Slow negatives & Fast lifting) 4 (Working) sets of 6-8 reps. 2. CLEAN & PRESS (CORSS FIT)- 4 (Working) sets of 6-8 reps. CODITIONING PHASE 1. CORE CIRCUIT (Crunches 50 reps+ leg raises 30 secs+ Diagonal crunches 10 reps each side + Super man Plank hold 5 sec and more each side) 3 (Working) sets of 30-60 secs EACH SET. 2. HORIZONTAL JUMPS- 3 (Working) sets of 1 min EACH SET.
3. FOAM ROLLING (Leg + Back). WARMUP RUNNING 3 DAYS A WEEK WALKING LUNGES 1 set BUTT KICKS 1 set HIGH KNEES FAST 1 set SIDE SUMO with RESISTANCE BAND 1 set SIDE SHUFFLE 1 set RESISTANCE BAND MOBILITY SHOULDER + LEG WORK 1 set LEG SKIPS 1 set STRENGHT PHASE
1. LEG PRESS + LEG EXTENTION (Neutral Grip) 4 (Working) sets of 8-10 reps EACH exercise. 2. BULGARIAN SPLIT SQUAT- 4 (Working) sets of 8-10 reps EACH LEG. POWER PHASE 1. REBOUND VERTICAL JUMP (Warm up of 8-10 reps + with Jump 2 set of 8-10 reps + with split lunge 2 sets of 6 reps both leg) 4 (Working) sets. 2. BARBELL BACK SQUAT (Hold and Pause)- 4 (Working) sets of 6-8 reps. 3. STIFF DEAD LIFTS - 4 (Working) sets of 8-10 reps. CODITIONING PHASE 1. SKATER HOPS + BALL OBLIQUE TWISTS 3 (Working) sets of 60 secs EACH EXERCISE. 2. FOAM ROLLING (Leg + Back).
WARMUP CRICKET 3 DAYS A WEEK TWISTS (front + sides) 1 set SIDE LUNGES 1 set HIGH KNEES JUMP 1 set HIGH KNEE RAISES 1 set LEG WING HAND TOUCH 1 set GLUTE BRIDGE 1 set SCORPIAN STRETCH MOBILITY 1 set FIRE HYDRANT 1 set HYOER EXTENTION 1 set PLANK POSITION SHUFFLE 1 SET RESISTANCE BAND MOBILITY WORK (SCAPULA SHOULDER) SIDE LATERAL RAISE 1 SET
STRENGHT PHASE 1. FLAT BENCH PRESS + PARALELL CHEST BAR DIPS 4 (Working) sets of 8-10 reps EACH exercise. 2. SEAL ROWS with DUMBBELL + CABLE ROWS WIDE GRIP - 4 (Working) sets of 8-10 reps EACH exercise. 3. WRIST CULRS (EXTENSORS+ FLEXORS) + REVERSE TTRICEP PULLY EXTENTION- 3 (Working) sets of 10-12 reps EACH exercise. POWER PHASE 1. SNATCH (CrossFit) 5 (Working) sets of 4-6 reps. 2. ROTATIONAL SWINGS with Cable (EXPLOSIVE) 3 (Working) sets of 10-12 reps EACH SIDE. CODITIONING PHASE
1. SUPERMAN CORE STRENGTH PUSH UPS 3 (Working) sets of 30-60 secs EACH SET. 2. CYCLING OR RUNNING- 10 mins MEDIUM TO FAST PACE. 3. FOAM ROLLING (Leg + Back). Note: You will only train 3 days a week on off season and train 1-2 day near competition for each sport.