Page 66 - Ian Oliver Boxing Fitness

3UMMARY OF X &REE 7EIGHTS
7ARM UP PRE STRETCH SECONDS MINS
"ENCH PRESS SETS X REPS
3INGLE ARM ROWS SETS X REPS

3QUATS SETS X REPS
$EADLIFTS SETS X REPS
#OOL DOWN POST STRETCH SECONDS MINS

)F YOU ARE EVEN MODERATELY UNSURE OF YOUR TECHNIQUE ON ANY OF THESE
EXERCISES DUE TO THE EFFORT YOU WILL EXPEND DON T BE TOO PROUD TO GET AN
INSTRUCTOR TO HELP YOU PERFECT YOUR TECHNIQUE

!LL YOUR EXERCISES MUST BE PERFORMED SLOWLY AND WITH FULL CONTROL
USING THE FULL RANGE OF MOTION 4AKE SECONDS TO LIFT THE WEIGHT PAUSE

FOR SECONDS THEN TAKE SECONDS TO LOWER WEIGHT
4HIS ROUTINE SHOULD ONLY BE PERFORMED ONCE A WEEK AND THEN ONLY

FOR A LIMITED NUMBER OF MONTHS BEFORE CHANGING )T PAYS TO CHANGE YOUR
ROUTINE AT REGULAR INTERVALS AS WHEN YOUR BODY BECOMES ADEPT AT WORKING
IN A CERTAIN EXERCISE PATTERN THERE IS A TENDENCY TO PLATEAU WHEN YOU STOP

MAKING POSITIVE PROGRESS IN STRENGTH GAINS
-AKE SURE THAT HOURS BEFORE YOU TRAIN YOU DRINK A COUPLE OF GLASSES

OF WATER AND TRY TO EAT A HIGH CARBOHYDRATE MEAL OR SNACK )F YOU ARE AT
WORK AND THIS IS INCONVENIENT TRY TO GET HOLD OF SOME FRUIT OR YOGHURT !
SANDWICH WITH A PROTEIN lLLING lSH EGG OR CHEESE FOR EXAMPLE WOULD BE

BETTER THAN NOTHING )F YOU HAVE EXPERIENCED FATIGUE DURING TRAINING GRAB
A BOTTLE OF SPORTS DRINK SUCH AS ,UCOZADE OR )SOSTAR AND hTOP UPv DURING
YOUR WORKOUT ) REALISE THAT HARD WORKING PEOPLE DO NOT HAVE THE LUXURY

OF SITTING DOWN TO A NUTRITIONALLY BALANCED MEAL AS PRESCRIBED BY THEIR
PERSONAL TRAINER

!FTER YOUR WORKOUT YOU WILL NEED TO REFUEL !GAIN IF YOU ARE DASHING
BACK TO WORK OR HAVE TO CATCH THE TRAIN YOU WILL NEED TO PICK UP SOMETHING