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Oliver Forslin's Boxing Training Plan

The document outlines a comprehensive 6-week transformation routine focusing on sleep, workouts, and recovery. It includes a daily schedule with specific activities for morning, midday, and evening workouts aimed at strength, power, endurance, and mental clarity. Sundays are designated for active recovery to enhance overall performance and well-being.

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7 views2 pages

Oliver Forslin's Boxing Training Plan

The document outlines a comprehensive 6-week transformation routine focusing on sleep, workouts, and recovery. It includes a daily schedule with specific activities for morning, midday, and evening workouts aimed at strength, power, endurance, and mental clarity. Sundays are designated for active recovery to enhance overall performance and well-being.

Uploaded by

dmkrhm9kpd
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

6-Week Transformation Daily Routine

Sleep & Wake Schedule


- Sleep: 10:30 PM
- Wake Up: 5:30 AM (7 hours for muscle recovery & height growth)

Morning Routine (5:30 AM - 6:00 AM)


- Cold Shower (Increases alertness & boosts testosterone)
- Stretching & Mobility (5 min) (Increases flexibility, reduces injury risk)
- Meditation (5 min) (Mental clarity, discipline, & focus)

Workout 1: Strength & Power (6:00 AM - 7:00 AM)


- Push-ups (5 sets to failure)
- Squats (5 sets to failure)
- Pull-ups (if possible) (5 sets to failure)
- Plank (3 x 1 min)
- Neck Bridges (Strengthen neck for KO resistance)
- Jumping (50 reps x 3 sets) (Boost height & bone density)

Midday Training: Punching Power & Stamina (12:00 PM - 12:30 PM)


- Shadow Boxing (3 rounds x 3 min)
- Knuckle Push-ups (3 sets to failure)
- Isometric Fist Clenching (Strengthen grip & wrist)
- Burpees (5 sets x 10 reps)

Workout 2: Evening Endurance & Cardio (7:30 PM - 8:30 PM)


- Jump Rope (5 rounds x 2 min)
- Sprint Intervals (30s sprint / 30s walk x 10)
- Plank Variations (Front & side planks)
- Bridges (Glute & lower back strength)
- Stretching & Deep Breathing

Night Routine (9:30 PM - 10:30 PM)


- Read (Strategy/Finance Books) 30 min
- Avoid screens after 10 PM (Improves sleep quality)
- Sleep at 10:30 PM

Workout Schedule
- Monday - Saturday: Full Routine
- Sunday: Active Recovery (No intense workouts)

Sunday (Recovery Day) Routine


- Stretching & Mobility (20 min)
- Light Shadow Boxing (Just movement, no power)
- Walking / Light Jogging (30 min)
- Deep Breathing & Meditation (5-10 min)
- Cold Shower / Hot Bath (Boosts recovery)

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