This is part of Chapter 1 in my second book , titled "WarriorRage Kick-Boxing Volume II". Alot of martial artist and boxers suffer from shoulder injuries and this first chapter would be very beneficial to everyone to help maintain some tone. I've had people use some of these techniques to rehab a injured arm or shoulder and it has worked well. This is a very good routine before going to your regular drills. To buy my second book, you'll need to place your order using the order form at your left. It'll retail at $15. The book will cover the 4 levels of boxing training. Medicine ball, coaches mitts for boxing and kick-boxing, heavy bag work outs, speed drills, team drills and strikes.
Stripe Test level 1
Lance Yearling
Warm-up exercise for level 1
Run a mile or 2X2 minute rounds on the jump rope, work your way up to 2 miles or 3X2 minute rounds on the jump rope. Note: when jogging long distance you’ll need to get use to a breathing technique. Either one long breath out and two short breaths in or one long breath in and two short breaths out usually works well)
20-sit-ups (pg. 1.2)
10 - 20 - sit-ups right elbow to left knee (pg. 1.2)
10 – 20 - sit-ups left elbow to right knee (pg 1.2)
20 – kick-outs (pg. 1.2)
10 – figure 8 (pg. 1.2)
10 – circles (pg. 1.2)
10 – side leg lifts (pg. 1.3)
10 – Bench Press (1.3)
10 – Pull overs (1.3)
Note: with the Bench press and pull overs, start with a set of 10 and work your way up to 3 sets of 10
10 – shoulder rotations (1.3)
10 – Side Crunches (pg. 1.5)
10 – side lats (pg. 1.4)
10 – over head raise (1.4)
10 – 2 handed over head (pg. 1.5)
10 – Curl (pg. 1.6)
10 – press (1.4)
10 – French curl (pg. 1.6)
10 – underhand press (1.4)
Note: with the curl, press, French curl and underhand press, start off with one set of 10 and work your way up to 3 sets of 10
10 - sit-ups – chest to toes (pg. 1.5)
10 – sit -ups – chest to knee (pg. 1.5)
10 – sit-ups – straight arm sit-ups (pg. 1.6)
10 – sit twist (pg. 1.6)
Coaches Mitts Level 1
Punch left to left and right to right when hitting the mitts.
Round 1 level 1
10 jab, cross, jab (pg. 1.7)
10 jab, cross, hook (pg. 1.7)
10 jab, cross, hook, reverse hook (pg. 1.8)
10 jab, cross, duck, jab, cross (pg. 1.9)
10 jab, cross, upper cut, reverse upper cut, jab cross (pg 1.9)
Round 2 level 1
Practice 2 step combo
When 2 gloves are up execute a jab, cross, jab (pg. 1.10)
When 1 glove is up, execute a jab, then step up and do a jab, cross jab (pg. 1.10 & 1.11)
Practice 3 step combo
When 2 gloves are up, execute a jab, jab, cross (pg. 1.12)
When 1 glove is up, execute a jab, if the glove goes side ways, execute a leading hand hook (pg. 1.12 & 1.13)
When 1 glove is up, execute a jab, if the other hand goes up and both glove goes sideways, then execute a leading hand hook, reverse hook and a leading hand hook (pg. 1.13)
1.1
Sit-ups
Sit-ups right elbow to left knee switch legs around for left elbow to right knee (it maybe helpful to have a training partner hold down your leg)
Kick-Outs – almost like a bicycle, but your kicking the heal out
Figure 8 (hold your feet 4 to 8 inches off the ground and move them in a figure 8)
Circles -- similar to figure 8, but you move your feet in a circle, usually 5 to 10 clock-wise, then 5 t o 10 counter clock-wise)
1.2
Side Leg lift
Bench Press
Pull overs
Shoulder Rotations (rest your elbow on your side and rotate your shoulder forward and back)
1.3
Side lats – in this exercise you will need a 2 to a 10 pound weight in your hand, start with your hand up high and when you bring your hand down you also move your chest to face the ground to get a good pull.
Over-head raise
Press
Underhand press
1.4
Two handed over head
Side crunches – bring up your knee and at the same time bring down your elbow. When doing this , focus on the side muscles and tighten your side muscle when bringing your elbow down and your knee up.
Sit-up – chest to toes (when pushing the medicine ball up to the toes you should be lifting your shoulders a few inches off the ground)
Sit -ups – chest to knee (with this sit-up you’ll be about half way up, not quite a full sit-up)
1.5
Sit-ups – straight arm sit-ups (with this sit-up, your coming up all the way in to a full sit-up position)
Sit twist
Curls
French Curl
Copyright Feb. 2008 by
Scott Bolinger of Bolinger Kick-Boxing and Boxing
Alliance Nebraska
All rights reserved. No part of this book, website or CD maybe reproduced in any way, shape or form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system without permission in writing from the author Scott Bolinger.