|Cross training is the
alternating between two or more types of physical activities or
workout regimens. For example, cycling, weight training and boxing
combined during the week can lead to superb fitness results. Cross
training not only reduces the risk of injuries from over-training
using only one method, but provides physical "surprises"
for the body, forcing it to adjust to the diverse demands of the
different workouts. When cross training you workout every day, but
focus on different types of exercise regimens each day. The
consecutive workouts focus on different muscle groups, so your
muscles and joints are actually given a chance to rest and rebuild
to help achieve your optimum fitness level.
We recommend Cross Training in the three different
workout sessions; 1) the Boxer's Workout (Heavy bag
training, shadowboxing, target mitt training) 2) Cardio-Conditioning
(Running, cycling, swimming) and 3) Muscle-Conditioning,
(Weight Lifting, plyometrics, medicine ball workouts). The
combination of these sessions can result in a significant reduction
in overuse injuries, as your body never quite adapts to each
exercise's specific demands. Plus, these regimens add variety and
fun to your fitness program.
By working on all the three sessions - the Boxer's
Workout, Cardio-Conditioning, and Muscle Conditioning - you can
attain an overall optimum fitness level in a relatively short period
The Boxer's Workout provides benefits of include
improved power, agility, and quicker reaction times as well as
improvements to your cardio-respiratory and vascular systems and
increased muscle strength. This is accomplished by shadow boxing,
working the heavy bag, practicing intricate punch combinations,
heavy bag speed sprints, target mitt training and jumping rope.
Learning boxing is fun and improves concentration and self
The Cardio-Conditioning training session is all
about increasing endurance. Long runs and short runs, sprints and
cardio-equipment, bicycles and rollerblades can all be utilized
according to your needs and likes. Cardio Conditioning is important
as it is the cornerstone to building a strong stamina base. Cardio
workouts work the heart muscle to allow it to respond to higher
workload demands. This fitness base assists in future improvements
in all areas of physical fitness.
The Muscle-Conditioning session (weight training)
develops muscular strength and muscular endurance using a variety of
equipment. Strength and muscular endurance are key. You can use free
weights (dumbbell and bars) or weight machines or almost any heavy
object - medicine balls milk jugs, logs, etc. Training with medicine
balls offers a solid challenge to your musculature developing a
strong core, as well balance and coordination.
Remember, training in all three areas will create
a positive cross-training effect. Working on just one of the
training sessions without the others, does not promote the same
degree of physical change nor allow the body to develop into the
best physical shape that can be attained.
Sample workout schedule:
This is a six-day a week workout routine to
follow. Follow for 8 to 12 weeks.
You can start this regimen at anytime on any day;
just follow the series as shown for optimal results. See our
previous on-line newsletters for drill specifics