For today’s training session we were still focusing on strength work basing the workout around compound exercises such as deadlifts and squats as well as introducing some more sport specific moves such as the press-up with knee strikes.

We warmed up using a mixture of medicine ball exercises such as swings, rotations and lunges with rotations alongside bodyweight movements such as press-up with rotation. The main workout consisted of the following exercises.

Deadlift

Powerbag squat

Barbell push press

Superset: Alternating arm kettlebell floor press with Press-up to knee strikes on floor bag.

 Underhand grip recline rows

Core superset:

For today’s session we focused on 2 rotational movements that would not only work the core but also help to improve punching power.

Standing weight plate rotations

Medicine ball Russian twists with chest pass (For this exercise Marlon got into a position to do a Russian twist and I stood in front of him. I threw the ball to Marlon, alternating the height and direction each time. Each time Marlon would catch it and then perform a twist on each side before throwing the ball back to me. The aim was for Marlon to keep his lower body as still as possible, maintain a straight back and not lose his balance.)

For our next session we will start to bring in more power-based exercises such as jump squats, plyometric press-ups, sledgehammer strikes etc.