Archive for January, 2012

Just roll with it!

Posted in fitness on January 28, 2012 by Dayron Booth

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Today’s bootcamp:

4 rounds
-200 jump rope
-3-in-1 burpees

4 rounds
-Manila rope circles
-K.B. alternating step ups
-rolling chest fly
-dead lifts
-air bike (22mph)

Abs- 150 frog/clam combo

Polishing the GUNZ

Posted in Uncategorized on January 26, 2012 by Dayron Booth

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Today’s workout:

3-3 minute rounds of jump rope

•Bench press
•Upright curl & press
•inverted pull up
•tricep ext (from plank position
•k.b. chest fly
•wall curls
•d.b. rows
•d.b. skull crushers

Abs:
•M.b. leg lifts
•m.b. toe touch
•m.b. jack knife
•m.b. russian twist
•m.b. plank

Pull your own weight!

Posted in fitness on January 21, 2012 by Dayron Booth

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Today’s workout:

4 rounds
•200 jump rope
•12 burpees

3 rounds
•1 min rope stand up
•1 min bag push/pull
•1 min back pedal and sprint
•1 min weighted iso push up
•1 min weighted iso squat
•1 min air bike (20mph)

100 clams
100 frog clams

Want some?

Jumping to new heights!

Posted in fitness on January 17, 2012 by Dayron Booth

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Many athletes wonder “how can I increase my jumping ability?” some athletes invest in Herman Monster type jumping shoes or spend a lot of time doing countless reps of toe raises….I know because I was that guy. I’ll admit that worked for a while, but eventually that wasn’t enough. I changed my approach on how to increase my vertical leap, and I was very surprised with my results. I measured my progress by jumping on plyo boxes. The first box was 37 inches, then I progressed to 50 inches, finally I reached my peak at 62 inches! I’m only 5’6 jumping on boxes almost my height. Needless to say I was very satisfied with my results.
Heres a few hints I’d like to share to help you increase your vertical.

You must increase your quad strength. You should incorporate squatting exercises ,because quite simply the movements are identical. In performing the squatting movement you want to be sure that you are getting low enough to engage all of the muscles used in the jumping motion. My advice would be to use a box or bench to ensure you are getting low enough. When executing, squat slowly until you reach the box, then explode up to your feet. This increases the muscle strength and endurance. Typically, you should be able to squat 1.5x’s your weight, but I usually do lighter weight and more reps with an explosive jump at the end of the squat. This engages the quick-twitch muscle fibers which aids your vertical. Last but not least, the CALVES! Strong calves gives that final spring at the end of your vertical leap that catapults you in the air. So, all of those toe raises I spoke of in the beginning play a major role. I don’t usually do a lot of toe raises, so I’ll mix up from time to time with jumping rope when I finish a squat set. That’s where the majority of my calf work comes from.

Here’s some exercises to assist you with increasing your vertical leap.

-explosive box squats
-box jumps
-kb alternating box step ups
-frog jumps
-bag push
-jump rope

Do 3-4 set with 15-20 reps.

Don’t forget to stretch! To ensure maximum efficiency and prevention of injury, be sure to incorporate a thorough stretching routine. Stretch your hip flexors, calves, quads, hamstrings, and ankles/Achilles. Make sure you are warm before performing exercises and jumps.

I hope these pointers are helpful. These are some things that worked for me, I hope it has the same success for everyone else. please post your progress in the future. I’d love to see!

K.O. Boxing class

Posted in boxing, fitness on January 14, 2012 by Dayron Booth

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Here’s Kay practicing her straight right.

This sessions drills:

Beginners- 1-2, slips, and roll.

Intermediate- (footwork) 2 steps back and change the angle.

Advanced- (focus pads) counter punching and pivoting.

2 rounds of Speed and power drills on the bag, tire hits, explosive squat punches, fast band punches, bat swings, bag push, and m.b. body shots.

You’re tuff enuff…..
Come joins us!

Reps, Reps, Reps!

Posted in fitness on January 12, 2012 by Dayron Booth

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Today’s workout:
•pull-ups
•squat jumps
•kb jumping jacks
•lunge hops
•Hindu push-ups
•box step overs

Execute in count down sets (first set 10, second set 9, third set 8, etc, until you reach 1). No rest in between!

Abs: reverse crunch, kb crunch, and Russian twist (execute on a box to keep abs engaged, 2 sets of 30).

Enjoy!