Before his WBA, IBF, WBO and IBO heavyweight title defense against Oleksandr Usyk on September 25 in London, British boxing champ Anthony Joshua trains harder - and smarter - than ever. AJ regularly uses boxing workout routines that involve movements that can be tried by people of all fitness levels, and with a few simple modifications, these exercises can be chosen up or down and even at your local gym or even in the house or garage trying or parking.
Famous for his full throttle training style - and his chiseled physique - Joshua is now in the final stages of preparation as he tries to take out Usyk, the former cruiserweight king. A combat camp usually lasts 12 weeks and includes the elements of strength, power and stamina to achieve the maximum performance of a fighter. In between boxing exercises and sparring, boxers need to do endurance exercises and work the muscles to get those explosive strikes.
This route, put together by Lucozade Sport, is an example of what AJ went through and was during the first six weeks of camp. It contains real exercises as used by the heavyweight boxing champion and is designed to make the most of your available space. You can increase or decrease the sets and repetitions, optimize the rest times, and repeat the entire circle if you really want to get through.
The circuit begins with a weighted section to work on explosive strength and muscular strength, followed by more cardio-focused exercises to build stamina and endurance. See if you can hold out with AJ by following this workout from the champions.
Equipment needed: A slam ball (or a secure weighted bag that will withstand bumps) A solid wall A backpack and some books to weigh it down A few steps of skipping rope
To recover, drink some electrolytes and carbohydrates to replenish minerals lost through sweat during exercise. Anthony Joshua recently developed his own flavor with the isotonic drink Lucozade Sport Fruit Punch. If it's good enough for the world champion, it has to be worth a try (just not in the face).
Anthony Joshua Training
Rotating medicine ball wall throw
Sentences: 3
Repetitions: 10 (each side)
Rest: 30 to 60 seconds between sets
For most people, this movement is done outdoors. Use a slam ball of a weight appropriate for your fitness level and stand on your face 3 meters from a flat wall. Focus on the twisting motion as you spin to throw the ball against the wall. Repeat the exercise for 10 reps, looking in the opposite direction for each set to change the direction of the twist throw.
Weighted push-ups
Sentences: 3
Repetitions: 8th
Rest: 30 to 60 seconds between sets
If you're wearing a weight chain or improvising at home with a backpack full of books, aim for a load that you can do for eight reps and three sets without affecting your form. Keep your elbows by your side and make sure they stay close to your torso as you descend and ascend. If you want to make some advanced modifications like the heavyweight champion, you can use your fists to press up or even try one-arm pushups.
Weighted Bulgarian Split Squats
Sentences: 3
Repetitions: 10 (each leg)
Rest: 30-60 seconds between sets
You can do Bulgarian squats using your sofa, stool, or some steps. Lift one foot and place the other in front of you. With the load-bearing knee down into a lunge, then go through the heel and lift yourself back up to start carrying you. When you feel comfortable, try holding a weight in each hand, e.g. B. a dumbbell.
lateral jumps
Steve Boyle / M + F magazine
Sentences: 3
Time: 60 seconds
Rest: 30 to 60 seconds
Bend your knees and lower yourself into a quarter squat position. Make an explosive jump with a sideways movement to the right. Repeat this again to the left and continue this movement back and forth. To add difficulty, you can stack some pillows in the middle and jump over the stack from each side.
Wall sits
Sentences: 3
Time: 60 seconds
Rest: 30 to 60 seconds
Stand with your back against a solid wall, bend your knees, and make sure that your thighs are parallel to the floor. Keep your feet shoulder width apart. Remain in this position for a minute. To increase the difficulty, you can hold some weight on your lap.
Rise
Sentences: 3
Repetitions: 10
Rest: 30 to 60 seconds
Use a step to make your feet act fast! Stand 6 inches from your step and place your left foot on the step. Bring your left foot back to your starting position while your right foot is then stepped onto the step at speed. Alternate your feet and use your opposite arm on your feet to act as a counterweight. Keep your head high, your back straight, and your legs pumping. Add height to your steps to increase the difficulty.
Crawling stairs
Sentences: 3
Repetitions: 10 climbs
Rest: 30 to 60 seconds between sets
Start at the bottom of your stairs and then crawl up each step, simultaneously moving your opposite arm and leg forward to move up. You may need to adjust the number of repetitions if your house has an unusually large staircase or if you live in an apartment building. Try turning the crawl into a quick sprint up the stairs to feel the intensity.
Shadow box
Repetitions: 10
Sentences: 3
Rest: 30-60 seconds between sets
Identify your lead foot (it's on the same side as your nondominant hand) and step forward. Your back foot should be pointing outwards 70-80 degrees. Bend your knees slightly, your elbows drawn to your sides. Then put your fist out in a jab. As you bring your guide hand back toward your chin, extend your other hand as you twist your body with your hip for strength. Pull your fist back and repeat the combination as quickly as possible.
Double underwear
End on a high! Double-Under are great for increasing your heart rate. Grab a skipping rope and jump so that the rope makes two full swings when it goes under your toes. Walk for 30 to 60 seconds and take the challenge!
