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Evander Holyfield Workout Plan

The document outlines a six-day training plan focusing on various physical activities including stretching, skipping, sparring, and strength training. Each day includes specific exercises, sets, and repetitions, along with film recommendations for technique improvement. The plan emphasizes a mix of cardiovascular, strength, and technique training to enhance overall fitness and boxing skills.

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t.tatendasitole
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115 views10 pages

Evander Holyfield Workout Plan

The document outlines a six-day training plan focusing on various physical activities including stretching, skipping, sparring, and strength training. Each day includes specific exercises, sets, and repetitions, along with film recommendations for technique improvement. The plan emphasizes a mix of cardiovascular, strength, and technique training to enhance overall fitness and boxing skills.

Uploaded by

t.tatendasitole
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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DAY 1 W/OUT PLAN

 STRETCHING (15MIN)
 NECK PULL (LEFT) 30’s
(RIGHT) 30’s
 SHOULDER STRETCH (LEFT) 30’s
(RIGHT) 30’s
 TRICEP STRETCH (RIGHT) 30’s
(LEFT) 30’s
 WRIST EXT (LEFT) 30’s
(RIGHT) 30’s
 DOWNWARD DOG 30’s
 CHILD’S POSE 30’s

SKIPPING 30min
3 ROUNDS
R1 (slow)
R2 (fast)
R3 (fast)

SPARRING 30min
Round 1 (3mins)
 Light spar
Round 2 (3mins)
 Hard spar
Round 3 (3mins)
 Hard spar
Round 4 (3mins)
 Light spar
Round 5 (3mins)
 Hard spar
Round 6 (3mins)
 Light spar

COMBINATIONS (30min)
1-Jab 2- Straight Jab
3-Hook 4-Hook (L)
5-Straight Hook 6- Uppercut

1-1-3 2-6
1-5 4-6- ↓- 2
1-3-5 4-4-6

FILM: MOHAMMED ALI


DAY 2
SKIPPING (15min)
R1 (fast)
R2 (slow)
R3 (fast)

W/ TRAINING (45min)
3 min rest
OVERHEAD TRICEP Ext
3 sets 15 – 20reps
UPRIGHT ROW
3 sets 15 – 25reps
BICEPS CURLS
3 sets 15 – 25reps
ARNOLD PRESS
3 sets 15 -20reps

REHEARSE COMBINATIONS w/2kg


1-1-3 2-4
1-5 4-6-↓-2
1-3-5 4-4-6
FILM: EVANDER
HOLYFIELD
DAY 3
RUNNING (30-45mins)
JOGGING (15min)
PACING (15min)
SPRINT (15min)

AB’s W/OUT (30min’s)


Sets Reps
 CRUSHERS 3 10-15
 SCISSORS 3 30’s
 TYRE WORK 3 10-12

NECK w/out (30mins)


Sets Reps
 NECK UP’s w/12kg 3 15
 BRIDGES 2 15
 NECK RAISES 3 10 w/10kg
FILM: FLOYD
MAYWEATHER

DAY 4 (1hr30min)
LEG w/out (30min)
Sets reps
EXTENSIONS 3 15-20
GOBLET LUNGE 3 20-25
KETTLEBELL 3 20-25
LUNGE w/8kg
CALISTHENICS (30min)
Sets Reps
Pull up’s 3 10-15
Push up’s 3 20-25
Horiz push up’s 3 20-25

TECHNIQUE & DEFENSE (30min)


FILM WATCH : CANELO ALVAREZ
DAY 5
CROSSFIT (30MIN)
S R
STRETCH RUNS 3 16-26
LUNGES w/50kg 3 10-20
STIFFLEG deadlifts 3 20-25

UPPERBODY & BACK (30MIN)


S R
CHEST PLUNGE 3 25-30
WINGED PLUNGE 3 30 max
DEADLIFTS 3 10-15
CHEST PRESS 3 15-20

SPARRING 15MIN

DAY 6
MIX MASH (30MIN)
S R
OVERHEAD TRICEPS 3 15-20
TYRE WORK 3 15-20
NECK RAISES 3 15-20
GOBLET LUNGES 3 20-25
STIFFLEG deadlifts 85kg 3 20-25
CHEST PRESS 50KG 3 20-25

FILM: GERVONTA DAVIS

ROUTINE NO.2
MONDAY
S R
Squats w/50kg 3 10-15
Deadlifts w/full 3 12-15
Bench press w/45kg 3 10-15
Rows 3 10-15
TUESDAY
Shadowboxing R
Combinations 3-3 min
Footwork 3-3min
Defensive 3-3min

AFTERNOON (cardiovascular)
[Link] (30-45)
2. Long distance (30min)

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