By “Strength and Conditioning Guru” Dave “Scooter” Honig
A goal for Jameel was to improve his overall strength and conditioning. The purpose of the routine I outlined for Jameel in his fight against Shannon Briggs had the following results:
CYCLE 1: BASE PERIOD - increase in general strength and power.
CYCLE 2: PREP PERIOD – increase in explosive strength and power
CYCLE 3: PRE-FIGHT PERIOD – sports specific exercises
CYCLE 4: PEAK PERIOD - circuit training incorporating everything
(Each cycle should last 2-3 weeks)
My plan for the beginning of camp was to get Jameel as strong as possible. Towards the middle of this eight-week period we turned his strength into explosive power. This transformed everything into harder explosive punching power. I accomplished this by moving the weights on some of his exercises at a faster speed. I then introduced additional sports specific boxing movements using rubber tubing to increase resistance while punching and the medicine ball. The medicine ball brought more ballistic movement. I then had Jameel use a weighted medicine ball for all throws. By the conclusion of camp, the medicine ball was heavier. Jameel then began doing exercises with more repetitions in a shorter time period.
In conjunction with rubber tubing, I incorporated different plyometric exercises to increase Jameel’s explosive power in his legs. The legs are a crucial part of a fighter’s arsenal. Jameel’s are very strong, but he now has greater agility. This was accomplished by using weighted vests and various plyometric-bounding exercises with and without the vest. I also added different jumps, which advanced his leg strength and stamina. Explosive push-ups and repetitive exercises using the medicine ball, plyometric work, and tubing resulted in more power and endurance.
NOTE: Every work-out should be geared to each fighter’s strengths and weaknesses. It should be specific towards each opponent.
Dave “SCOOTER” Honig has been a conditioning expert in the sport of boxing for over 15 years. He has worked with fighters including: Jameel McCline, Vivian Harris, Zab Judah, Kathy Collins, Oleg Maskev, Robert Allen, and Dimitri Salita.