book, you will see results if you stick to this training routine. The human body is My name is Ross Enamait and I am the founder of ruthenpress.info and author. Ross Enamait - The Boxers Guide To Performance ().pdf - Ebook download as PDF File .pdf), Text File .txt) or read book online. Created By Ross Enamait Founder of ruthenpress.info & ruthenpress.info ULTIMATE TRAINING FOR THE ULTIMATE WARRIOR.
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Ross, I am training to maintain physical fitness. I have not competed since I Cited from http:/ /ruthenpress.info Ross Enamait - Warrior Workout - dokument [*.pdf] WARRIOR WORKOUT BONUS SERIES PART II THE UNDERGROUND GUIDE TO WARRIOR FITNESS . Never gymless pdf - Enamait - Infinite Intensity pdf. Ross Enamait - Ultimate Training For The Ultimate Warrior pdf4 Dec
Your sandbag will take a beating, so it is important to prepare if for the abuse. It is not fun cleaning up pounds of sand, so take the extra hour to create a proper sandbag.
Equipment List Sand — I recommend downloading at least pounds. You can find 50 pound bags of sand at any hardware store. Zip-lock bags — download a few boxes of zip-lock bags freezer bags.
These will serve as mini-sandbags, which allow you to quickly and conveniently adjust the weight. I recommend quart size bags. Duct tape — You can build or repair anything with a roll of duct tape. Your sandbag is no exception. We will use duct tape to secure our zip-lock bags.
Canvas bag — Your sand will need a home. This home must be able to withstand punishment, sweat, and any other perils you encounter during an intense training session. You can find a nice canvas duffle bag at any military surplus store, or even a local department store.
Backpack — I recommend downloading a nice, rugged backpack. This smaller bag will be useful for many exercises. Instructions 1. The sand will be able to swoosh back and forth as opposed to forming a sedentary rock. Duct tape the ends of the zip-lock bags. Double the bags and duct tape the ends of each bag for added protection. This step may seem cumbersome, but it will protect from future spills.
Once you have enough zip-lock bags filled with sand, place them inside your canvas bag. You may wish to tape down any handles on your canvas bag to avoid distraction while performing the exercises. You can vary the weight of the sandbag by adding or removing the sand-filled zip- lock bags. By taking the extra time to fill the zip-lock bags, you will be able to make convenient, mess free weight adjustments.
As you can see in the illustration, I have used large zip-lock bags. I use quart size bags. You can use smaller bags if you wish to make smaller adjustments in weight.
I caution you against this shortcut. If you use large garbage bags, it is only a matter of time before you have a serious mess on your hands.
Take an extra hour to fill the zip-lock bags. One hour of your time will save you from cleaning up a huge mess of sand in the future. Even if a zip-lock bag breaks, it will only be a few pounds of sand, as opposed to losing an entire pound bag. Also, download an extra box of zip-locks and double up the bags. Duct tape both bags. It will pay off in the end. Take the time to construct your sandbag properly.
Eventually, you may wish to construct a 50, , , and pound bag. Strength plays an important role in combat. The sandbag exercises that follow will develop explosive strength throughout the entire body. If you have never trained with a sandbag before, you can expect to be challenged in a way that you have not experienced with conventional weights. The swaying motion of the sand can be frustrating at times. Do not allow the bag to control you. YOU must control the bag.
The bag will not always cooperate, just like an opponent. Do not allow frustration to overtake you. I do not promise any overnight miracles, but with a consistent effort, you will experience tremendous improvements in strength and power. This chapter is divided into five sections lower body, upper body, total body, core, and complex training.
I will begin with the lower body. It is unfortunate that so many athletes neglect the importance of the legs. They spend countless hours pumping their biceps and posing in front of the mirror. Most commercial gyms are riddled with people who spend more time posing than exercising.
The spandex wearing gym members will rarely if ever be found working the legs. They are notorious for posing impressive chest muscles, while sporting a pair of pencil legs.
The legs are arguably the most functional muscle group. Football players use their legs to sprint across field. Boxers generate power from the legs when delivering a punch. Martial artists require powerful legs to deliver explosive kicks. Wrestlers use their legs to generate power while Regardless of your training objective, you must not overlook the importance of lower body strength.
Suppose you were shopping for a new home. After searching the classifieds, you locate what appears to be a dream home. You hop in the car, eager to see your future home. Upon arriving, you are fascinated by the architectural design. At first glance, this home appears to be perfect… As you approach the front door, you notice sand around the base of the home. As the wind picks up, the house begins to sway back and forth.
Upon further investigation, you realize that the house has been built atop a foundation made of sand. The builders opted for beach sand, instead of conventional cement. Consequently, the home lacks a secure foundation. It cannot hold up to extreme forces such as windstorms or hurricanes.
This home closely resembles the athlete who neglects to train his legs. At first glance he may appear powerful, but when shit hits the fan, he hits the ground. Squats develop strength, power, and muscular endurance. This exercise will increase bone and muscle mass, while strengthening the knee ligaments. During combat, you will commonly react or attack from a squat or semi squat position. No machine can replicate the benefits achieved while squatting.
All combat athletes should make time for squatting. Zercher Squat — Hold the sandbag close to the body, palms facing up. Perform a deep squat. Use a heavy bag for this exercise. Lift the elbows up to increase tension on the upper body.
Squat with the bag across your shoulders. Keep the heels grounded. Do not bend the trunk forward more than 45 degrees. Hack Squat — Perform a traditional hack squat with the sandbag.
Hold the bag behind you and squat until your legs become parallel. This version of the squat will challenge grip strength. Front Squat — Hold the bag in front of your chest and perform a deep squat.
Keep your heels on the floor as you squat down. Later in this chapter, you will learn how to add a push press to this exercise to create an awesome full body exercise. Perform a one legged squat with the sandbag held against your midsection. This exercise is very challenging with a heavy bag! Earlier I mentioned the importance of variety. As you can see, there are several squat variations. Do not choose one over all others. Each variation provides unique benefits.
Mix it up, think outside the box, and incorporate new movements into your routine. Squat Heavy Use at least pounds for each squat variation. These exercises will develop awesome lower body strength. Go heavy with your sandbag to crank up the intensity. Semi Squat Hold — Squat down half way with the sandbag held close to your body. Hold this position for time. You can either hold the bag for one extended period, or perform several repetitions for shorter time periods.
For example, you could squat down and hold the bag for 20 seconds. Return to the standing position and repeat for 10 repetitions. Another option is to hold this semi squat position as long as possible. This movement will challenge you physically and mentally. I do not recommend this exercise on a weekly basis, but it can be used sporadically for a brutal challenge. Strive to improve your time whenever performing this movement.
A third variation is to squat down and hold the bag for 10 seconds before returning to the upright position. Next, perform a full squat, bringing your thighs parallel to the ground. Repeat this sequence ten times, alternating between the squat hold and full squat. The one-legged squat is a perfect test of functional strength, balance, coordination, and flexibility. Most athletes cannot perform this exercise on their first attempt.
This exercise is much more difficult than it appears. The one- legged squat demonstrates the need for variety. Weighted squatting is excellent, but it does not override the importance of the one-legged squat. This exercise is one that I encourage all athletes particularly combat athletes to practice and master. One-legged squats will improve balance, strength, coordination, and flexibility. You do not need fancy equipment, and the results are undeniable. To perform this exercise, you will lower yourself down on one foot.
Your non- working leg will remain straight as you approach the ground. You will need to lean forward slightly to maintain balance. You can hold your arms out to assist with balance. You should pause briefly at the bottom position, before squatting upward on one leg.
As you become proficient with this exercise, you can add weight by holding a dumbbell, kettlebell, or medicine ball. I would not recommend adding weight until you can perform 10 bodyweight repetitions. If you have difficulty with this exercise, you can learn by first lowering yourself to a stair step, or chair.
As soon as your butt touches the step, shoot back upwards on one leg. Your movement will be identical to a full one-legged squat, except you will use the stairs to maintain balance on the bottom portion of the movement. Eventually, you will be able to perform full one-legged squats without bottom support. If you continue to struggle with this exercise, you are likely suffering from problems with balance, coordination, or flexibility or all of the above.
You must be flexible in the legs, particularly the hamstrings to perform this movement. With consistent practice, you will develop the attributes necessary to perform this exercise with fluidity and style. You can practice a few reps each day to gradually develop the strength and balance necessary for this functional One-legged squats are a perfect supplement to any lower body strength and conditioning program.
Zercher Lunge — Hold the bag close to your body and take a long step forward. Your lead thigh will become parallel to the ground. Do not allow your knee to extend above your foot when lunging forward. Side Lunge — Take a long step to the side. Your rear leg will remain straight, while your front thigh approaches parallel with the floor. As with all lunges, work both legs evenly.
Lunges are perhaps the most neglected exercise of all. We all recognize the benefits of squatting, but very few athletes take time to include the lunge in their routine. A lunging motion is involved in almost all offensive attacks. Do not neglect this important exercise. Grab a heavy sandbag and step up to a raised platform such as a chair. Work both legs evenly. Step-ups will strengthen the calf muscles, hips, and thighs.
Variation — Hold the bag close to your body. This will keep your arms working throughout the movement. You will feel the pain throughout your entire body! If lunges are the most neglected leg exercise, step-ups are a close second. Very few athletes perform this valuable movement. Calf Raise — Perform a one or two-legged calf raise while holding the sandbag.
Many fighters spend a great deal of time circling the ring on their toes. The calves are very important. You can increase your range of motion by performing the calf raise off a pair of dumbbell handles as illustrated.
Squat Calf Raise — With the sandbag held close to the body, squat down partially, stopping just before your thighs become parallel to the floor.
From this position, perform a calf raise. The calf muscles are very resilient to exercise. I recommend days per week of calf training. These muscles absorb shock and stabilize the ankle and knee during ground-contact movements such as running.
One Legged Butt Raise — Lie with the sandbag across the waist. One leg remains extended, while the other pushes upward from the ground. This exercise is excellent for the hamstrings and glutes. Push up with both feet, driving your hips towards the ceiling. The sandbag will serve as added resistance. Glute-Ham Raise — There are machines that facilitate this movement but you can perform this exercise with the help of a heavy sandbag.
You will need to secure your feet for this exercise. In the illustration, I have placed a heavy sandbag across my legs. If you have access to a Roman chair, you can perform this exercise by facing backwards. You can also have a partner secure your feet. Start the movement lying flat on the floor with the legs straight.
Pull yourself up with flexed hips, hamstrings, and glutes. Focus on pulling yourself up with the legs, minimizing the work done by your arms. This exercise is excellent for the hamstrings. Definitely include this movement in your routine. Step 1 Step 3Step 2 Another option is to place a heavy sandbag on a chair.
In the illustration, I have secured my feet under an old chair. You can place your sandbag or a few 45 pound plates on the chair to keep it in place. It is common for athletes and strength trainees to neglect their hamstrings and calf muscles. Your legs play host to the largest, most powerful muscles in your body. The legs carry you from point A to point B. The legs produce the force necessary to explode towards your opponent.
In combat, the legs, hips, trunk, and core generate the power necessary to deliver explosive kicks and punches. Much of your power originates from the lower body. When you punch, the power starts from the ground, as you violently pivot on the balls of your feet.
The hips and trunk then take over, as the punch is thrown. Leg and hip strength is also necessary for kicking.
Your power originates from the legs. Powerful kicks require explosive hip action. Exercises such as lunges, step-ups, and squats offer tremendous benefits to combat athletes. Build your house on a rock solid foundation. Train the legs! This exercise is much more challenging than a dumbbell or barbell curl.
Sandbag Hammer Curls are excellent for grip strength. As a fighter, it is important to strengthen the hands, forearms, and grip. Strong hands will help you grab and manhandle your opponent. You will also reduce the likelihood of hand injuries while striking. I have broken my hand three times while boxing. It is not fun fighting with a broken hand. Take my advice and strengthen the hands. I only wish I had included these exercises earlier.
Since including several grip strengthening exercises into my routine, my hands have never felt better. The sandbag is perhaps the best grip trainer of all. Sandbag Rows — Grasp the sandbag and pull it up towards your chest.
This movement resembles a bent-over row. Maintain a bend in your knees. Do not allow the bag to touch the floor until your set is finished. You can also perform a full bench press with the sandbag. You can also press the bag with bent legs. One of the most difficult parts of this movement is simply getting the bag in position to press. The bag can be quite uncooperative and difficult to balance. Sandbag Chair Dips — Place a heavy sandbag across your lap and perform a chair dip.
Lower yourself as far as possible during each repetition. Elevate your feet from a second chair to increase the difficulty. You should become proficient at pressing your bodyweight upward from the handstand position. This exercise will improve balance, kinesthetic awareness, and functional strength. To perform a handstand pushup, you must first assume the handstand position. Begin by mounting yourself upright against a wall. It will feel awkward at first.
You can use the wall to assist with balance. With consistent practice, your balance will improve. You will become less dependent on the wall. You can also increase your range of motion by performing this exercise from chairs or cement blocks. For this advanced variation, you would perform a handstand pushup with your hands elevated from the ground on blocks or chairs.
By elevating the hands, you increase your range of motion. You can also increase the difficulty by looking down towards the floor.
I recommend this exercise several times per week.
Many of the movements in this section are often categorized as lower body or total-body exercises. I created a separate section for these movements due to the emphasis placed on the muscles of the low back and trunk.
I have also included additional non sandbag exercises that can be used to create a complete core-training program. Core training is one of the latest buzzwords in the fitness industry. Unfortunately, many athletes still do not fully understand or appreciate the importance of this vital functional segment. There are many misconceptions regarding the most effective way s to train the core.
It is the foundation for the arms and legs. The core provides stability in movement. The core muscles lie deep within the torso. These muscles stabilize the spine and provide the foundation for movement and a solid base of support. Core strength is not measured by an aesthetic set of six- pack abdominals. Ground-based activities are coordinated at the core. Proper core training programs must strengthen the back, hips, and torso, not just the abdominal wall. A complete core program will focus on much more than traditional crunches and sit-ups.
You must also train the core while standing. Athletic motion takes place on your feet. The strength achieved while lying down does not always transfer to the standing position. Many of the exercises in this section will be performed while standing. Do not neglect the core. It directly affects your ability to develop force. A powerful core is important for athletic movement. When you punch or kick, you activate the muscles of the core.
The abdominals and back work in harmony to control movement of the trunk. The force generated when punching or kicking travels through the core and trunk regions.
Core training is essential for athletic performance and injury prevention. The core allows you to generate powerful movements. A strong torso is required to stabilize the body to efficiently transfer force. If your core is weak, you are weak. You are vulnerable to injury and will never realize true strength potential. The sandbag is just one of the many tools that you can use to strengthen the core.
I encourage you to incorporate these movements into your core program. Deadlift — Bend at the knees and deadlift the bag. Pull the bag upward while simultaneously straightening the legs and extending the hips forward.
Bend the hips and knees to return the bag to the floor. You will not be able to deadlift anywhere near as much weight with the sandbag as compared to a barbell. Your grip will be challenged during this sandbag version. The sandbag deadlift is one of the most functional exercises that you can perform.
Stiff-Legged Deadlift — The stiff-legged deadlift will work the hamstrings and low back. Keep the knees slightly bent and head up as you lift and lower the bag. Perform this exercise with a smooth, controlled tempo. Deadlift Walking — Begin with a traditional deadlift. Then take two steps forward before returning the bag to the floor. Deadlift the bag again, and this time take two steps backward to return to the start position.
Another variation involves following the pattern of a square. In the diagram, you will begin at X1. You will deadlift the bag at X1 and take two steps forward to X2. You will put the bag down, and deadlift it again at X2. You will then walk sideways with the bag to X3.
I have used dotted lines in the diagram to denote sideways walking. When you reach X3, you will put the bag back down. Deadlift it once again and walk backwards to X4. You will then deadlift it again, before walking sideways to X1.
I highly recommend this movement.
Use a heavy sandbag for this exercise. Deadlift Turnaround — Begin by performing a traditional deadlift. From the upright position, you will make a degree turn to your left, so you end in the opposite direction that you started in. Return the bag to the ground. Deadlift it again, this time making a degree turn to your right, so you end in the starting position.
Continue this back and forth motion. This exercise is awesome for the core. These deadlift variations are convenient when performed with sandbags. The bags do not require as much horizontal space as a traditional Olympic style barbell. Do not be concerned that you are unable to lift as much weight with the bag. Your grip is a limiting factor, which will get MUCH stronger by performing these movements.
These exercises will give you the functional strength necessary to literally pick someone up from the ground. By incorporating movement such as walking or a turnaround, you will strengthen the core throughout a full range of motion.
If these exercises are new to you, start slow. These exercises are safe when performed correctly. If you go too heavy too soon, you are asking for low back pain and injury. Champions are not created overnight.
Slow and steady wins the race, so be patient. Step 1 Step 2 Step 3 Grab the bag from your side and deadlift it, while simultaneously twisting to the other side. The bag will travel throughout an arc as you bring it across your body, back to the floor Step 3.
Pause briefly at Step 3 and continue, moving from left to right, and then right to left. Core Twist — Straddle the sandbag with a firm grip on both sides.
Pick the sandbag up from the ground and twist it around as if you were turning a steering wheel. Maintain a bend in the knees throughout this movement.
As soon as you have twisted the bag as far as you can to your right Step 3 , repeat the movement in the opposite direction. This exercise will develop awesome core and rotational strength. Lunge forward, and twist towards your lead leg, bringing the sandbag to your side.
This exercise is excellent for the core. Work both sides evenly. Zercher Good Morning — Grasp the sandbag close to your midsection. Keeping the back straight and knees slightly bent, lean forward.
Your torso should become parallel with the floor. Good Morning — Increase the difficulty of the Zercher Good Morning by holding the sandbag behind the head. This movement is VERY difficult. Hold a heavy sandbag over your chest. Perform a sit-up. Easier said than done.
This exercise is very difficult. Lie on your back with a sandbag held in extended arms. Your goal is to stand up without bending the arms. You can turn to the side, to get to one knee, and then proceed to stand.
This challenging movement can serve as a finisher to any workout. This exercise is commonly performed with a dumbbell or kettlebell. The sandbag version is MUCH more challenging. Start with a light bag. Lie in the supine position while holding a plate or medicine ball against your chest. Perform full range sit-ups, all the way up, and all the way down.
The Wheel — I recommend training with an abdominal wheel. You can begin training this movement from the knees, and progress to a standing rollout. The only legitimate excuse to miss a workout is injury.
Whatever your reason for skipping a workout, always remember that another warrior has learned to overcome his mind to force himself to train, even on days when his motivation is lacking. You must make the decision for yourself as to how far you wish to take your boxing career. I cannot make that decision for you. Excuses will lead to mediocrity. An average fighter gets lost in the crowd. They blend in because they have nothing to differentiate themselves from the rest of the pack.
I personally have made a commitment to push myself to the max each and every day. Surely certain days in our training program are more intense than others, if not, you would quickly become over trained. You must still approach each workout with the utmost level of commitment and desire. Words To Live By "The average person thinks he isn't.
When I train, I do not allow myself to just go through the motions. You must make this same commitment. You only have one chance at life, so my advice to you is to live it with no regrets.
Do not be the guy who says, I could of should of would of trained harder. You alone must decide how successful you will be. I am giving you the tools to maximize your conditioning. If you adhere to this training program, you will get into the best shape of your life. Whether you are a competitive fighter or someone who uses boxing as a fitness routine, why settle for anything but the best?
You must believe in yourself and your ability to excel. Commit yourself to perfection in boxing as well as life. Words To Live By "A pint of sweat, saves a gallon of blood. Patton Throughout my boxing career, I have seen many fighters enter the gym loaded with natural talent. Unfortunately, many of these individuals did not possess the work ethic and discipline to become champions. When I make comments such as boxing is the most physically demanding sport of all, I speak these words from experience.
To be successful, you must push yourself to extreme levels inside the gym. By doing so, your body learns to respond and adapt while under severe physical stress.
We will all fatigue at some point during a fight, you must be prepared to respond when it happens. If you are not willing to pay your dues inside the gym, you are sure to pay for it when fight night rolls around. I look at my own training with the following logic Either I can punish myself in the gym, or I can choose to have someone else punish me in the ring.
Once again, this decision must be made on the individual level. I can provide my advice, but only you can truly decide. Ask yourself these questions: 1. Am I satisfied with mediocrity? Do I want to get injured inside the ring? Will I regret that I did not train harder after the fight or after I retire?
Will I quit when my training gets difficult? Will I make excuses to miss workouts? If you answered YES to any of these questions, you should reevaluate your reasons for involving yourself in the sport of boxing. Words To Live By "Never mistake motion for action. You should forget about those questions and instead focus on the following statements. I will train my hardest to ensure that I maximize my performance.
I will not make excuses for my own failure to train. Rather, I will train with a purpose, each and every day. I will not accept anything but the best in my own personal performance.
I am ultimately responsible for my own success. If I wish to be successful, I must put my excuses aside and determine my own destiny. No one can decide my future but myself.
I have dedicated myself to maximizing my performance in boxing. I will do whatever it takes to ensure my success. I could obviously expand this list, but I think my point has been made with these brief statements. The point that I wish to convey is as follows YOU make up the other half of the equation. I will provide you with the tools, now you must take these tools with you to the gym and USE them.
I have dedicated my life to learning and practicing the scientific training techniques required to perform as a fighter. These techniques are now yours. There is no more mystery regarding your next workout. The only mystery that remains is whether or not you will subscribe yourself to this routine. Fortunately, this mystery can be easily solved when you dedicate yourself to achieving your goals. Whether you wish to be a World Champion, or to lose 50 pounds, the choice is yours.
Words To Live By "A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty. Sit and think for a while what your reasons were for downloading this book. What is it that you wish to accomplish? It is important to develop goals that you can work towards achieving. Each day before driving to the gym I review my goals to remind myself why I am training. When I realize I have not yet accomplished my goal, I arrive at the gym ready to train hard.
When I finally achieve my goal, I create another to begin working towards. Each goal must not be as monumental as winning a World Championship. While this may be your final goal, you will have numerous steps that you must first accomplish along your journey.
Suppose you can run 1 mile in 7 minutes. Set your goal to run a mile in 6 minutes. If you can do 50 pushups, set your goal to 75 pushups, then Each day you train, push yourself harder towards achieving these goals and results will follow.
Now that you are motivated and ready to go, lets get started! I love training hard and pushing myself to the extreme. I enjoy hard sparring and intense conditioning drills. After all, we are in the fight game, right?
We are in this game to fight. Boxing is the sport of warriors While this is all true, there is no reason to overlook the importance of a proper warm-up and stretching routine. I have intentionally separated the two terms warm-up and stretching as they are two distinct parts of our workout. All too often stretching and warming up are considered one and the same. Most get to the gym and immediately jump into action. Words To Live By "Never interrupt your enemy when he is making a mistake.
Yet, from experience, I can testify to the benefits of properly warming the body in preparation for a vigorous workout. The main purpose of the warm-up is to increase blood circulation to raise general body and deep muscle temperatures.
In doing so, you warm your muscles, ligaments and tendons in preparation for more vigorous activity. A proper warmup provides many benefits to the boxer. You will reduce your chance of injury, improve athletic performance, and increase your range of motion and elasticity.
In addition, the warm-up increases muscular efficiency, improves reaction time, and improves the speed of movement of muscles and ligaments. I don't care if your a world champion fighter or at an elite level of fitness, the workouts laid out in his books will kick your ass and take your conditioning to a new level. I think the only thing I disagree with him on is he downplays, if not out and out excludes distance running opting for interval runs and wind sprints.
Ali and Fraizer in their fights, incredibly conditioned fighters like Henry Armstrong or Ray Robinson, and Rocky Marciano who was probably the best conditioned heavyweight ever and he would sometimes run as much as 15 miles in a day while training for a fight. So while I agree that sprints and intervals should be used, and yes there is such a thing as doing too much running, you can't really argue with greats like those whose conditioning surpasses any boxers fighting right now that I can think of.
He gives alternatives he's big on organic food to the poisonous products while still being realistic and not fanatical. I highly recomend both Infinite Intensity and Never Gymless.