The Boxing Blueprint Deluxe Version from Rob Pilger

Chapter 1. Flexibility-Mobility Training.

Correcting muscle imbalances by stretching the tight ones is crucial to staying injury free while boosting your fighting performance.

Learn how to get a lot more out of your workout by performing a dynamic warm up. Learn what muscles to stretch and how to stretch. Improved flexibility will improve boxing technique. Learn you must perform a dynamic warm up to get the most out of your workout and why it’s a costly mistake if you don’t.

Chapter 2: Max Strength Development.

Learn the biggest myths of strength training & why you must get strong. Why strength makes or breaks a fighter. How maximal strength lays the foundation for other vital strength and special strength qualities that give the fighter a tremendous advantage in the ring to win.

Why max strength must be developed to raise the ceiling for future skill development in fighters. Weak fighters do NOT get better in skill. This is a fact.

Weak fighters lose, get strong to get better. Learn how & a lot more in this chapter.

Chapter 3: Explosive Power Training.

The incredibly explosive & powerful fighters are the most dangerous. You CAN develop explosive speed and power for the ring.

There are different types of power to develop. Which one depends on your needs. In this chapter you will learn the different types of power to develop, how, and why to develop them over another. This all depends on your needs of course and I will teach you how to perform your own needs analysis.

Learn the best power exercises that transfer to the ring leaving your opponent unconscious on the mat. How to effectively train for explosive power by knowing which type of power you need. How to develop special strengths that lie differently on the force/velocity curve.

Chapter 4: Rethink Conditioning.

In this chapter you will learn how to develop endless endurance and how to develop the different energy systems that are called upon when fighting in the ring or cage.

There is FAR more than just road work to gain the stamina to fight all night.

You will learn how to use different unorthodox training tools and circuits that will simply bring the best out of you while developing fight all night endurance.

You are really going to look forward to performing these workouts.

Chapter 5. Functional Core Training.

The core is often underdeveloped in fighters and this IS the pillar of the body. It is vital to your fighting performance and longevity to learn how to develop a strong & powerful core.

You will in this chapter. Learn why you MUST train the core in rotation, anti rotation, and why sit ups are the worst core exercise you can do.

You will develop a very function & bullet proof core after applying the exercises in this chapter.

Chapter 6: Injury prevention Training.

Boxing skill training creates career shortening muscle imbalances. In this chapter you will learn how to correct these imbalances while developing a more balanced. efficient, and powerful body.

You know the saying, an ounce of prevention is worth a pound of cure.

It’s all in this chapter.

Chapter 7: Recovery & Regeneration Methods.

Recovery is so overlooked in boxing and that mistake robs the fighter of would be stellar performances in the ring. The fighter can also make it to fight night feeling beat up and worn out, not fresh and ready to go.

In this chapter learn how to effectively apply recovery methods and how they leave you feeling better than ever while training harder than ever with NO set backs as in injuries.

Chapter 8: Cutting Weight.

Cutting weight has gotten so out of hand and dangerous now a days. Whether cutting too much or just doing it the wrong way in harming the body.

There IS a very effective science and proven method of cutting weight that takes the frustration and even harmful ways of doing it, out of it.

In this chapter Alwyn Cosgrove shows you how to easily and effectively cut weight.

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