Current Training Camp Plan

Joint prep and activation to get ready for squats, lunges, and pressing.

• Ankle rocks and deep squat pry holds.
• Hip openers and walking hip circles.
• Scap push-ups and band pull-aparts or light rows.
• Bodyweight box squats with controlled tempo.
• Easy shadowboxing in stance to groove posture and breathing.

ONE | Anabolic Pre-Phase · Lower Body Foundation

• Dumbbell Squats — work through 2 × 12–16 with clean depth and control.
• Walking Lunges — 1 × 16–20 total steps, smooth and stable.

Coaching focus: stance width, knee tracking, and bracing. Use the full 8 minutes to move well, not rush volume.

ONE | Anabolic Pre-Phase · Upper Push + Core

• Dumbbell Bench Press — 2 × 12–16.
• Close Grip Push-Up — 2 × 12–16.
• Isometric Planks — 2 × 30–60 seconds.

Emphasis on shoulder position, rib control, and strong lockout. Rotate through these movements at a controlled pace.

• Stance and guard refresh: weight distribution, chin tuck, hands home.
• Single jab, double jab, jab to body.
• 1–2 and 1–1–2 combinations on bag or in shadowboxing.
• Light focus on stepping with the jab and recovering back to stance.

• Short power intervals: strong 1–2s and 1–2–3s with full rotation.
• Move around the bag between bursts to keep form clean.
• Finish with one controlled, technical round at lower intensity.

• Box-breathing: deep inhale through the nose, long exhale through the mouth.
• Kneeling hip flexor stretch with glute squeeze.
• Hamstring or calf stretch against wall or box.
• Pec and lat opener on wall or post.
• Gentle thoracic rotation on the floor.

• Light bounce in stance and relaxed shoulder rolls.
• Arm circles, trunk rotations, and hip circles.
• Easy shadowboxing: jab, cross, basic head movement at very low intensity.
• Short footwork patterns forward, back, and side-to-side.

• Rounds focused on clean jabs, crosses, and basic combos.
• Add simple slips and rolls while maintaining balance.
• Work angles by stepping off line and returning to center.
• Coaching cue: smooth breathing and relaxed shoulders.

• Short intervals mixing straight punches and simple combos (1–2, 1–2–3, 1–2–3–2).
• Move around the bag between flurries to avoid standing still.
• Intensity: moderate—enough to raise heart rate while keeping clean form.

• Lateral steps, pivots, and angle changes using cones or visual markers.
• Integrate simple combos at each stop point.
• Emphasis on staying in stance and not crossing the feet.

• Dead bugs or hollow holds for trunk control.
• Side planks or suitcase holds for lateral stability.
• Cat–cow, 90/90 hips, and thoracic openers to finish.

• Shake out arms and legs, then reset posture (ears over shoulders, ribs down).
• Calf, hip flexor, and low back stretch.
• Slow nose breathing with eyes soft or closed.

• Hip hinge patterning with dowel or bodyweight good mornings.
• Glute bridges or banded hip work.
• Band pull-aparts and scap circles.
• Light overhead reach and shoulder taps in high plank.
• Short shadowboxing round with focus on posture and guard.

ONE | Anabolic Pre-Phase · Posterior Chain

• Dumbbell Sumo Deadlift — 1 × 8–12 (focus on position over load).
• Dumbbell Rows — 2 × 12–16.

Use remaining time for an extra controlled set or technique reps as needed.

ONE | Anabolic Pre-Phase · Shoulder + Support

• Standing Dumbbell Shoulder Press — 2 × 12–16.
• Bodyweight Calf Raises — 2 × 20–40.

Emphasis on stacked ribs over hips while pressing and full range at the ankle.

• Slip drills: slip left/right off the jab and cross.
• Roll under imaginary hooks with correct hip and knee bend.
• Counter combos: slip–2, roll–3–2, slip–2–3–2.
• Partner cues or bag markers if available.

• Bag rounds that start with defense (slip, roll, step) then fire short combos.
• Emphasis on staying relaxed between shots and bringing hands back home.
• Last round slightly easier intensity to keep movement quality high.

• Child’s pose with side reach to open lats and upper back.
• 90/90 hip switches or pigeon variations.
• Doorway pec stretch and gentle neck release.
• Slow breathing through the nose to finish.

• Light footwork around the space with guard up.
• Torso rotations and arm swings to loosen the upper body.
• Shadowboxing flow: mix all basic punches at an easy pace.

• Freestyle shadowboxing focusing on smooth transitions.
• Mix straight shots, hooks, and light uppercuts.
• Add occasional slips and rolls while staying relaxed.

• Goblet squats or split squats (light–moderate load).
• Rows or band pulls for upper back and guard strength.
• Simple press pattern and core brace (e.g., anti-rotation press).

• Alternating rounds of bag work and active recovery shadowboxing.
• Bag rounds: short, focused flurries with clean technique.
• Recovery rounds: slower footwork and single-shot work.

• Rotational core (standing twists, anti-rotation holds).
• Side planks or suitcase carries if space allows.
• Hip and thoracic openers to finish.

• Stretch calves, hamstrings, and hip flexors.
• Shoulder and chest openers against wall or post.
• Slow box breathing to bring heart rate down.

• Band external rotations and face-pull style pulls.
• Scap circles and wall slides.
• Light arm swings and wrist/forearm mobility.
• Short technical shadowboxing round emphasizing guard and hand position.

ONE | Anabolic Pre-Phase · Upper Back Focus

• Dumbbell Shrugs — 2 × 12–16.
• Dumbbell Rear Delt Flys — 1 × 12–16.

Focus on slow, controlled movement and feeling the upper back engage.

ONE | Anabolic Pre-Phase · Arm Strength

• Dumbbell Curls — 2 × 12–16.
• Close Grip Push-Up — 2 × 12–16.
• Isometric Planks — 2 × 30–60 seconds.

Controlled tempo, no swinging, and tight core on every rep.

• Work through favorite combos from the week (1–2–3–2, 2–3–2, etc.).
• Alternate between bag work and shadowboxing to keep quality high.
• Emphasis on full hip rotation and clean recovery to guard.

• Short power intervals on the bag, alternating power rounds and lighter “speed” rounds.
• Final round is technical only: lighter shots, clean form, controlled breathing.

• Lower-body stretch: quads, hamstrings, calves.
• Shoulder and chest stretch using wall or post.
• Gentle spine rotation lying on the floor.
• Finish with relaxed breathing and a quick body scan check-in.