Coach Keen's Workouts

Here at GMAAC, we do not prescribe workouts for an athlete without having a lot of information about that athlete, to include goals, abilities, liabilities, and a healthy dose of testing data that covers everything from range of motion to strength to attitude. 

What we are willing to do is share the workouts that our coaches use, on *themselves*, to train for specific events.  Hopefully this provides a bit of a window into their individual methods.

So, without further adieu, some recent workout templates from:

Coach Keen

Boxing Preparation Template, Spring/Summer 2010

Day 1:
AM:  'Boxing Workout' [ Shadowboxing, Sparring (if no sparring available, Double-End Bag Work), Bag Work, Sled Work ] (focus is on AT 'hard' work ]
PM:  'Strength Workout' [ Jay Schroeder 'Extreme ISOs', Wave-loaded OALCCJ KB Work, Isometrics ]

Day 2:
AM:  'Boxing Workout' [ Shadowboxing, Ring and Footwork Drills, 'Output' Mitt Work ] (focus is on a sustained period of work in 'Maffetone Zone,' but using sport-specific boxing skills instead of repetitive cardio)
PM:  'Anaerobic Conditioning and Body Work' [Swiss Ball work, followed by Istvan Javorek DB Conditioning for Boxing (periodized 2-month plans designed for Coach Keen), and UBE intervals ]

Day 3:
AM:  OFF
PM:  Always 'bodywork' (joint mobility/yoga, foam rolling, etc.) and sometimes light flow-style mitt work done for 10-15 min with as little rest as possible



Preparation for Long Cycle Meet, Spring 2009:   [while trying to rehab knee issue, thus the lack of lower body movements requiring much knee ROM]

Workout 1:
*KB-specific Joint Mobility Warm-Up

*Wittenberg Isometrics [warm-up followed by ISO circuit]

*KB Progressive-Fitness Circuit
-Jerk: 1.5-3 min @ 10RPM with 30-90sec rest
-Snatch: 1.5-3 min @ 14 RPM with 30-90sec rest
-OALCCJ: 1.5-3 min @ 7 RPM with 30-90sec rest

*LCCJ Work w/ 32s
-Use periodized 'reverse ladder' workout to add volume over time

*Upper-Body Circuit
-Pull-Ups
-Contralateral Arm Work on Door Gym
-Chins
-Contralateral Arms
(usually repeated 4x)


Workout 2:
*Warm-Up with 16s and 24s

*Two MTR(daily max) LCCJ Sets with 32kgs

*OALCCJ Drop Sets:
-44kg x 2-3
-40kg x 3-5
-32kg x 5
(done twice, one arm at a time)

*Lower Body Circuit:
-Horse Stance ISOs:  bodyweight + 40# Weighted Vest + 40kg KB x 15 sec
-Leg Extension and Curl ISOs at 3 positions x 6 sec holds
-40kg Swings
-Total Gym Leg Curls
-Total Gym Chin-Up 'Dynos'
(done three times)



The "I'm-Not-Preparing-For-Anything-But-Need-To-Stay-In-Decent-Shape-Compared-To-My-Fighters" Workout, done most of the year:

Day 1:
*Heavy/Power Work
-OALCCJ or LCCJ with 32kg or 40kg: ladders/pyramid/AREG style

*Conditioning/Fitness Work
-Jerk: long, time-based sets
-Snatch: long, time-based sets
-OALCCJ (optional): long, time-based sets

*Sport-Specific Needs
-Single-Leg Knee Dominant
-Anti-Rotation
-Vertical Pull

*Weaknesses or Workload (varies constantly, 12 minutes max)
-Push Press and Swings with 16kg, doing one or the other for 10 min non-stop


Day 2:
*Calisthenic Circuit:
-Rotating Handle Push-Ups:  40 in 1:00
-Sit-Ups:  50 in 1:30
-OALCCJ: 20R/20L in 4:00
-Squats: 100 in 4:00
-Sit-Ups or Other Abs: 100 total reps in 3:00
-Push-Up Variant: 25 in :30
-Recline Row/Band Pulls/Etc.: 30 in 1:00
-Bicep/Tricep ISOs
(done twice)

*HeavyHands (20 min walk, or while riding AirDyne)
-Pump and Walk
-Chest Flye
-Lateral Raise
-Overhead Press


Boxing is done 'when I feel like it' in the off-season, at least a couple times a week, and in the course of working with fighters.