FIT 2 FIGHT

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Article no18
Prepared by Mladen Bobic
Posted on 19 /22/2013
This information was extracted from the interviews, magazines, and books with purpose of helping fighters to prepare and condition for fighting and competitions.By posting it to this site,I pledge of not making any financial gain by using and posting this information onto this site,then rather using it with purpose of developing our sport,and our fighters.

MANNY PACQUIAO’S BOXING CHAMPION WORK OUT
Muscle&Fitness
By Matt Caputo
Freddie Roach’s Hard Day of training

6am 5 mile run
Decrease distance with increase of sparring

Boxing training
Shadow boxing build up sweat before you get to boxing
8 rounds heavy bag-its important to hit bag hard with power punches
3 rounds on the double end bag
3 rounds of jumping rope
6-8-12 rounds of sparring max
Cool down

GREATEST
ever boxing work outs
Gary Todd

6am
Stretch and shadow boxing
Running 3 to 10 miles
Or speed training,agility, and balance in total of 32 min
Or hill training /Tuesday,Thursday,Saturday
Weight training,plyometrics,ballistic training
After running ABS 1000 in total

14:00
Warm up
Stretching
Shadow boxing,3r/3 min
Focus pads 8 rounds building up to 20 rounds at fast pace
If sparring or on heavy bag,he only does 4 to 8 rounds on pads.
EIGHT WEEKS BEFORE THE FIGHT!4 ROUNDS WITH ONE SPARRING PARTNER!THEN EVERY TWO DAYS ADD ONE ROUND ON!PEAKING AT 12 ROUNDS
ONES 12 ROUNDS IS REACHED!TAPER SPARRING DOWN TO
EIGHT ROUNDS!THEN BACK TO 4 ROUNDS THE LAST WEEK
OF CAMP.
Sparring days:Tuesday,Thursday,Saturday
Non sparring days HEAVY BAG 8 ROUNDS :Monday,Wednesday,Friday
Double end bag 3r/3 min
Speed bag 3r/3 min
Jumping rope 3r/3 min
Shadow boxing 6r/3 min
ABS 1000 in total
After boxing when he is tired,he pushes himself to do three PLYOMETRICS SESSIONS PER WEEK.
Massage every day

After training he likes to play basketball /before THE FIGHT he stop playing basketball
Training 6 days in the week
Working before he won the title!?
Before THE world title at age 14 he used to buy donuts from shop and sell them at the traffic lights to drivers passing by,makin a small profit.

End of the article no 18

Art no 17
Mike Tyson Workout
Dated 15/12/20
Prepared by Mladen Bobic
All information in this article was extracted from different  sports magazines, books,and interviews, and put together as one training program.The aim of this info is to help fighters and give idea and inspiration in constructing  their own program.It is known that every person is different,not every training program will be perfect for you,and not every fighter  is on the same level, you have to find your own way……..

Muscle&fitness
“I never believed in time crunch training,instead my prep was an “all day”effort.”
“4 o’clock, 4 mile run,after run after I would take 10 mile walk”
“2500 sit ups,plus push ups”
“afternoon training would consist of 9 rounds of sparring session  plus abs. Me and my friends would gamble,and instead of gambling for money,we would gamble for PUSH UPS”
“by 1800 I would go to gym and do conditioning for 2 hours ”

START
Zoran Milic
Catskill
Police station gym
Rope skiping 30 min
Bandages wrapping
Ring work sparring session -3fighters, 9 rounds, hard contact,
Abs

GREATEST
ever boxing workouts
Gary Todd
500 am start with morning session,4 miles run,shower,breakfast

1200 midday training session:
Talking to trainer15 min
Warm up stretch 15 min
Shadow boxing 3r- 3 min
Speed bag         3r-3 min
Sparing session 8 to 15 rounds
Focus pads 4r-3 min
Abs,crunches, push ups, squats, neck
Speed bag 2r-3 min
Skipping 10 min nonstop moving around
Warm down

Non sparring session
Warm up, shadow boxing 25 min
Slip bag 3r-3 min
Focus pads 4r-3 min
Heavy bag 5r-3 min hard
Speed bag 10 min non stop
Skipping 9 min
Warm down

1800 third training, conditioning session,2 hours

6 days working week,didn’t have job before he want the world title

Record 50 wins,44 KO s,6 losses
WBC, WBA  ,IBF, Undisputed Heavyweight Champion Of the
World.

Art no 17
Posted 15/12/2013
Prepared by Mladen Bobic

Please check again soon for more information on Fit 2 Fight

Art no 8 (29/06/2013)

Kickboxing K1&k2 Johanesburg SOUTH AFRICA

BAS RUTTEN THAI BOXING WORK-OUT
(origin unknown,could be of great help to your training)
__________________________________________________________________
1.Shadow Kickboxing                             3 rounds 3 min
2.Sparing                                                8 rounds 5 min
3.Thai pads                                            7 rounds 3 min
4.Shadow Kickboxing                             3 rounds 3min
Power circuit
30 sec push ups
30 sec squats
30 sec sit ups
30 sec biceps with rubber cables
In 6 weeks preparation for example Thai pads he will
build from 4 rounds as he approaches close to the fight
He will finished with 7 rounds in his last week of prep.
For example:
1week3-4
2week 4-5
3week 5-6
4week 6-7
5week 5-6
6week 6-7
__________________________________________________________________
Posted by Mladen Bobic on 29/06/2013

Art no 4 posted 1/05/2013

Fairtex gym in Bangkok
One of the training scheduled
Morning
*6.00 warm up stretch
*10 km
*shadow box 3-5 rounds
*bag               5 rounds
*Thai pads     10 rounds (smt 3-5 coaches take turns)
*sparring        5-10 rounds (smt 3-5 fighters take turns)
*bag  / hitting the bag in sets of 10 kicks in row,totaling
400 kicks
*shadow boxing  3 rounds
*cool down stretch
Breakfast

Afternoon
*16.00 warm up stretch
*5km run
*skip 4 rounds
*shadow boxing 3-5 rounds
*bag              5-8 rounds
*boxing pads 5-8 rounds
*Thai pads    5-8 rounds
*neck sparing  10-15 rounds( 3-5 fighters take turns)
*bag / hitting the bags with single kicks -10 kicks in row per set totaling 400 kicks
*pull ups,chinups
*shadow boxing  3 rounds
*cool down stretch
*foot massage
Supper
Rounds duration 5 minutes
Beginning and end of every round fighters have to execute 10 kicks in the row with full speed and power,the most common kicks are round kick and knee kick,front kick is used
as stop kick.Smt kicks can be thrown in sets of 5 reps,7 reps,15 reps,20 reps
Master Apidej  Sit-Hirun training tips(words)Which I will never forget!!

“when you box smile”

“power is coming from the TOE”

“boxing is about tactic,you move,you think”

Coach Nigsajam called “Rock”former Lumpini champion words:”When you knee climb on your toes,power is coming from toes”.

Posted  1/05/2013 by Mladen Bobic

KICK BOXING K-1
Time track work out ANDY HUG (K-1 GRAND PRIX World champion 1996)
Training schedule
*every week we work on certain things
*month before a match we increase the training,that last until the week leading up to the fight. Than we taper off a bit
*I like weight lifting to help build and recover my muscle strength.
*Running and bag work also is normal regimen for k1
*I train every day but Wednesday  and Sunday.
*I run for an hour every Tuesday and Thursday
*My normal routine includes
3 rounds of shadow boxing
7 rounds of sparring
6 rounds of combinations with partner
2 rounds to 4 rounds of low kick sparring
2 rounds to 4 rounds of kicking focus mitts
Total between 20 and 24 rounds
*I also lift weights for an hour and half three times a week leading and than stretch to cool down
*I normal eat five times a day but(fats omitted)
*I also favor a high carbohydrates load just before fight.
ANDY’S THOUGHT
“First, it is intensity level.It’s very high,very strong.Therefore,my concentration and mental focus should be  on the task at hand.That means my preparation and tactics must already be in my subconscious.You must understand that k1 is not kickboxing, it is the type of competition(knockout system) that commands every skill at fighters disposal.You need everything to come out on top.(Grand Prix)K1 is so demanding anything less than 100% dedication to tactics could spell defeat.You have to strive to be the best you can be and than believe in you heart you can do it.Confidence plays such big part in winning.”
Interview was done by Dave Cater for Inside Kung-Fu
May 1999
The points are extracted mainly with focus on training routine.
Posted by Mladen Bobic 19/04/2013

WE ARE WHAT WE REPEATEDLY DO EXCELLENCE, THAN, IS NOT ACT BUT HABIT                        ARISTOTLE
WORKOUT TIME TRACK
Mike Bernardo
*train2/3 times per day
*5:15 start with run of 5 to 8 kilometers
*sprint work or stairs depending on that day’s routine.
*10a.m.I will do weight training.I have two days of workouts and one day rest
*5.30 pm I do kick boxing training for approximately  two hours
*training change leading to fight
*I bench about 150 kg 6 reps,I also squat 180 kg reps 5 reps
*My training include sprints  of 50 to 200 meters
*Mike’s thought”Your strategy should change from fight to fight because your opponent is different. Your ultimate goal shouldn’t change and that is to win.So fight your fight from round one and don’t let your opponent dictate your fight.
Paragraph was extracted from Inside Kung-Fu 1999

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