Welcome back, scholars. Welcome back to Warrior School. It's been a long time since I've last done a warrior school blog, let's cover how I'd train and tell people to train for Olympic-Level Athleticism.
General performance:
- Triathlon & Cross Country 2x a week
- Walking with a Kayak for half a mile
- 1 mile swim
- 2 mile cycle
- 2 mile 65 lb ruck
- Ninja Warrior Training
- 1 push pull with Hummer
- 25 second hold of 1967 Dodge Challenger (if available)
- Kettlebell Swing
- Basketball 1v1s
- Hurdling
- Box Jumps
- Bench Press
- Diamond Push Ups
- Power Clean
- Bulgarian Squats
- Romanian Deadlifts
- Leg Press
- Hamstring Curls
- Stairmaster
- Cross Country Training
- Sled Push
- Landmine Press
- 10 x 4 Ankle Strap
- Lateral Band Walks
- Overhead Press
- Heavy Bag Drills
- Reflex Bag Drills
- Pad Work
- Clinch Work
- Shuffle Steps
- Ladder Drills
- Submission Drills
- Positional Control
- Combination Drills
- Shadow Sparring Drills
- Sparring
Supplements:
- Everyday Liver Vitamin with Kombucha
- Cerebrolysin & Phenylpiracetam
- Alpha GPC & Creatine Monohydrate
- Krill Oil/Cod Liver Oil/Black Seed Oil w/Lime Zest
- 50 MG of Zinc
- 4000 MG Ceylon Cinnamon
- 50 MG of Activated Charcoal
- 15MG of Vitamin E
- 100 MG of CoQ10
- 2.4 MG of B12
- 1000 MG of Cordyceps
- 1 lb of Bitter Kola
- 500 MG of Shiitake
- 250 MG of Lion's Mane
- 2 Red Delicious Apple (eat the seeds)
- 1 Watermelon (eat the seeds)
- 1 Grapefruit
- 1 Kiwi
- Bag of Coconut Chunks with Honey
First Workout:
- 10 minutes on the treadmill
- 30 minutes of basketball
- 10 minute farmer's walk (50 lbs of both hands)
- 10 minutes cycling
- 10 minutes rucking
- 50 pushups, 50 pullups & 50 dips
Second Workout:
- 10x4 Cable Fly
- 6x6 Leg Press
- 4x4 Ankle Strap
- Jogging on Treadmill for 25 minutes straight to prepare for MMA rounds
- 10 Bulgarian Squats
- 40 Russian Twists
Third Workout:
- Swimming Half of a Mile
- Stairmaster
- Quarter of a Mile Sled Push
- 10 x 5 pushups
- 8 x 5 Landmine Press
- 4 x 4 Nordic Hamstring Curls
Football:
Inspired by the 1980's Nebraska Strength & Conditioning Program, let's do this routine as well.
1. Powerlifting Drills
These drills focused on developing raw strength, especially in the major muscle groups used in football.
Back Squats:
Drill Focus: Building lower body strength, particularly in the quadriceps, hamstrings, glutes, and lower back.
Execution: Perform sets of 3–5 reps at maximum effort, gradually increasing weight as form allows. Aim for heavy weights to maximize muscle development and strength.
Variation: Pause squats (hold at the bottom for a count of 2-3 seconds) to increase strength from a dead stop position.
Deadlifts:
Drill Focus: Developing strength in the posterior chain, especially the hamstrings, glutes, and lower back.
Execution: Perform heavy sets of 3–5 reps. Focus on explosive movement through the hips and maintaining a flat back to avoid injury.
Variation: Romanian Deadlifts (focus on hamstrings and glutes) and Sumo Deadlifts (wider stance to engage more hip muscles).
Bench Press:
Drill Focus: Building upper body pushing strength in the chest, shoulders, and triceps.
Execution: Perform sets of 3–5 reps with heavy weight. Ensure proper technique to minimize strain on the shoulder joints.
Variation: Close-grip bench press for increased tricep activation or incline bench press for targeting the upper chest.
2. Olympic Lifting Drills
These drills were designed to increase explosive power and coordination.
Clean and Jerk:
Drill Focus: Full-body explosiveness and power.
Execution: Perform 3–5 sets of 2-3 reps. Start with lighter weights to perfect form, then gradually increase the load. Focus on explosive movement to get the bar overhead quickly.
Variation: Hang Cleans (start the lift from the hanging position rather than from the floor) to improve speed and explosiveness.
Snatch:
Drill Focus: Full-body strength, speed, and power.
Execution: Perform sets of 2–3 reps, focusing on explosive hip extension and overhead stability.
Variation: Power Snatch (catching the bar overhead without a squat) to increase overall power.
3. Accessory Strength Drills
These drills focus on auxiliary muscle groups to improve overall body balance and power.
Pull-Ups/Chin-Ups:
Drill Focus: Developing upper body pulling strength for tackling, blocking, and general upper body endurance.
Execution: Perform 4-6 sets of 6–10 reps, gradually adding weight once bodyweight reps become too easy.
Variation: Wide-grip pull-ups to target the upper back and biceps.
Dips:
Drill Focus: Building strength in the chest, triceps, and shoulders.
Execution: Perform 4–6 sets of 6–10 reps, adding weight when bodyweight dips become easy.
Variation: Weighted dips with a dip belt to increase intensity.
Barbell Rows:
Drill Focus: Targeting the back and biceps, crucial for tackling and holding onto players.
Execution: Perform 3–5 sets of 6–8 reps. Keep a controlled motion to avoid injury.
4. Speed and Agility Drills
These drills aimed at improving quickness, footwork, and overall agility, important for getting in and out of blocks and chasing down plays.
Sprints (10-40 yards):
Drill Focus: Developing explosive speed and sprinting power.
Execution: Perform sets of 5–10 sprints, with full rest in between to allow for maximal effort on each sprint.
Variation: 10-100s (sprint 10 yards, then 20 yards, etc., up to 100 yards).
Cone Drills (Ladder Drills, 5-10-5 Shuttle):
Drill Focus: Enhancing lateral quickness, footwork, and agility.
Execution: Set up 5-10 cones in a zig-zag pattern or in an "L" shape. Sprint from cone to cone, making quick turns at each one to simulate game situations.
Variation: Use different sprinting patterns such as backpedaling or lateral shuffles.
Plyometrics (Box Jumps, Depth Jumps, Broad Jumps):
Drill Focus: Developing lower body explosiveness and vertical jump.
Execution: Perform 3–4 sets of 6–8 reps for each exercise. Focus on landing softly and maintaining control to avoid injury.
Variation: Depth jumps (jump off a box and immediately jump vertically when hitting the ground).
5. Endurance and Conditioning Drills
These drills aim to improve cardiovascular endurance and stamina.
Interval Training (HIIT):
Drill Focus: Improving anaerobic conditioning.
Execution: Sprint for 30-60 seconds at maximum effort, followed by 60-90 seconds of rest. Repeat for 20-30 minutes.
Variation: 30-second sprint intervals with active rest (light jogging or walking) to maintain high heart rates.
Stair Climbs/Hill Sprints:
Drill Focus: Building cardiovascular endurance and leg power.
Execution: Sprint up a set of stairs or a hill for 15-30 seconds, then walk back down for recovery. Repeat 10-15 times.
Variation: Increase the intensity by adding weight with a weighted vest or sandbag.
6. Recovery Drills
These drills are essential for preventing overtraining and improving flexibility.
Foam Rolling:
Drill Focus: Muscle recovery, flexibility, and reducing soreness.
Execution: Roll each major muscle group for 1-2 minutes, focusing on areas that feel tight or sore.
Variation: Use a lacrosse ball or massage stick for deep tissue work on areas like the calves or shoulders.
Stretching:
Drill Focus: Improving flexibility and range of motion.
Execution: Stretch the major muscle groups, holding each stretch for 20-30 seconds. Focus on dynamic stretches before workouts and static stretches after workouts.
Basketball:
Let's cover my basketball training that helped me get D1 offers
Basketball warmup:
- Calf stretches
- 50 6 lb Medicine Ball Dribbles on each hand
- 40 shots with a 12 lb Medicine Ball
- Dribble 2 basketballs
- Play a round or 2 of concentration
- 10 no look passes
- 10 half court passes
- 10 bounce passes
- 10 quick passes
- 10 alley oop passes
- 15 driving layups uncontested
- 15 driving layups contested
- 10 floaters uncontested
- 10 floaters contested
- 10 floaters double team
- 25 floaters contested
- 15 floaters uncontested
- 5 floaters double team
- 20 pike pushups
- 20 diamond pushups
- 20 planks
- 5 pushups
- 5 russian twists
- 25 jumping jacks
Shooting:
1: 150 total corner 3's
- 50 corner 3's uncontested
- 50 corner 3's contested
- 25 corner 3's moving
- 25 corner 3's pull up
2: 150 total center 3's
- 50 center 3's uncontested
- 50 center 3's contested
- 25 center 3's moving
- 25 center 3's pull up
3: 150 total wing 3's
- 50 wing 3's uncontested
- 50 wing 3's contested
- 25 wing 3's moving
- 25 wing 3's pull up
4: 200 mid range jumpers
- 50 mid range jumpers uncontested
- 50 mid range jumpers contested
- 50 mid range jumpers moving
- 50 mid range jumpers pull up
5: 100 post shots
- 25 post fadeaway
- 25 post hooks
- 25 post shimmy shot
- 25 post stepback jumpers
6: 300 free throws
Aim for at least 225 makes per session
7: 25 half court 3's
- 10 behind the screen half court 3's
- 10 contested half court 3's
- 5 uncontested half court 3's
Ball handling:
- 100 spiders
- 50 figure 8's
- 50 behind the back
- 50 side to side
- 50 between the legs
- 50 iso dribbles
- 35 1 dribbles
- 15 post spins
- 15 top of the key spins
- 15 right wing spins
- 15 left wing spins
To create a routine after mastering the original set that brings in the combined playing styles and skills of LeBron James, Rajon Rondo, Tony Parker, Kevin Durant, Tim Duncan, Kobe Bryant, Stephen Curry, Paul Pierce, Joe Johnson, Ben Wallace, Gary Payton, Hakeem Olajuwon, Jamal Crawford, Jayson Tatum, and Shawn Kemp, we’ll focus on the following attributes these players embody:
1. LeBron James – All-around game, passing, and driving ability.
2. Rajon Rondo – Court vision, passing, and defensive IQ.
3. Kevin Durant – Scoring versatility, shooting, and fluid movement.
4. Tim Duncan – Post moves, fundamentals, and shot blocking.
5. Kobe Bryant – Footwork, scoring under pressure, and killer mentality.
6. Stephen Curry – Range shooting, off-the-ball movement, and quick release.
7. Paul Pierce – Iso scoring, footwork, and mid-range shooting.
8. Joe Johnson – Strong mid-range, isolation, and tough shot-making.
9. Ben Wallace – Defense, rebounding, and physicality in the paint.
10. Gary Payton – Elite defense, on-ball pressure, and leadership.
11. Hakeem Olajuwon – Post moves, footwork, and shot-blocking.
12. Jamal Crawford – Dribbling, finishing, and scoring off the bench.
13. Jayson Tatum – Scoring versatility, defensive ability, and footwork.
14. Shawn Kemp – Explosiveness, finishing at the rim, and dunking.
Advanced Routine:
Warm-Up (15-20 minutes):
Dynamic Stretching: Arm swings, leg swings, hip rotations.
Lateral Shuffles & Defensive Slides: Build lateral quickness for defense like Gary Payton and Ben Wallace.
High Knees, Butt Kicks, and Cariocas: Speed and mobility.
Ball Handling Drills:
50 Spider Dribbles (Improve quick hands like Jamal Crawford).
50 Figure 8 Dribbles (Improve ball control like Rondo).
30 seconds of behind-the-back, between-the-legs, and crossover combos (For Kobe Bryant's fluid movement).
Skill Work:
1. Scoring:
Mid-Range Pull-Ups:
50 contested mid-range shots (like Paul Pierce and Joe Johnson).
Practice getting open with jab steps and quick first steps.
Footwork & Post Moves:
Hakeem Olajuwon’s Dream Shake: 25 repetitions each side, emphasizing footwork and creating separation.
Tim Duncan's Bank Shots: 25 repetitions, working the bank off the glass for soft finishes.
Iso Moves:
Kobe Bryant Fadeaway: 50 repetitions from the elbow, using footwork for separation (Get the post and mid-range game like Kobe and Pierce).
Kevin Durant Pull-Up Jumpers: 50 from different spots on the court, including contested shots.
Shawn Kemp Explosive Finishes: 25 explosive finishes at the rim, with emphasis on dunking for power and explosiveness.
2. Ball Handling:
Crossover Drills:
3 sets of 20 between-the-legs crossovers, with explosive burst after every move (for Jamal Crawford's or Tony Parker's handles).
3 sets of 10 behind-the-back moves, simulating Kobe Bryant’s quick moves and spin techniques.
LeBron James Passing:
50 one-hand passes (chest, bounce, overhead) with a focus on accuracy and quick decision-making. Make sure you throw full-court passes as if you were LeBron orchestrating fast breaks.
20 alley-oop passes to a partner (working on timing and court vision).
Advanced Dribbling:
3 minutes of Shammgod or In-and-Out crossovers, trying to break down a defender as Kyrie Irving or Jamal Crawford would do.
3. Defense:
Lateral Quickness:
5 sets of 10 defensive slides up and down the court with quick change of direction (like Gary Payton and LeBron).
Ben Wallace’s Rebounding: 100 total rebounds (simulate positioning, jumping timing, and boxing out).
Closeout & Steals:
3 sets of 10 closeouts, simulating guarding a shooter (mimicking Gary Payton’s on-ball pressure).
On-ball defense drills: Working on staying low and not letting the offensive player blow by, inspired by Ben Wallace and LeBron.
4. Shooting:
Off-the-Dribble 3’s (for Stephen Curry and Kevin Durant):
50 total 3’s, shooting off the dribble from various spots.
Focus on getting your shot off quickly with proper footwork and mechanics.
Catch-and-Shoot 3’s (for Kobe Bryant and Paul Pierce):
100 shots from catch-and-shoot spots around the arc.
Practice quick release, shooting under pressure, and conditioning.
5. Explosiveness:
Vertical Jump Drills:
5 sets of 10 box jumps (simulating finishing at the rim like Shawn Kemp).
10 reps of sprinting 40 yards with max effort (simulating LeBron James’s speed).
Power Moves (Like Shawn Kemp):
25 dunks on a lower rim (work on explosive power for finishing).
5 sets of Tim Duncan’s power drop steps.
Game Situations:
1. Endurance Scrimmages (10-20 minutes):
Full-court scrimmages with emphasis on high pace and quick decision-making.
Integrate skills: like LeBron’s court vision, Rondo’s passing, Curry’s spacing, and Durant’s scoring. Use defensive rotations, helping off the ball, and guarding your man.
2. Simulate Situations:
Clutch shots: Recreate scenarios where you have to hit a game-winning shot with defenders closing out like Kobe or Paul Pierce.
Fast breaks: Transitioning to full-court offense quickly like LeBron.
Defensive Stops: With limited time, simulate stopping someone like Kevin Durant with a key defensive play, or forcing a turnover like Gary Payton.
Cooldown:
Stretching: Focus on hamstrings, quads, calves, shoulders, and back.
Foam Rolling: For tight muscles and recovery.
Additional Notes:
Rest and Recovery: It’s critical to give your body time to recover after an intense routine like this. A good recovery strategy includes sleep, hydration, and active recovery days.
Progression: As you master each aspect, increase the intensity, volume, and competition level in drills. Start using defenders in some of your shooting and ball-handling drills.
In game goals:
1st Quarter:
Defense: Play 1-3 on the perimeter and initiate defensive plays, smother on iso don't go for the rebound, go for the fastbreak
Offense:
- Play Ball Dominant & Iso Scoring
- Drive to the basket 8 times, draw fouls 4 times
- Shoot 4 post shots
- Shoot 6 mid range shots
- Shoot 3 3 pointers
- Always attempt to score on the fastbreak
2nd Quarter:
Defense: Play 3-4 in the interior, boxout, don't foul, go for the block every time, go under the screen and run offensive & defensive plays
Offense:
- Pass First
- Call plays, run pick and roll & go for the assist 6 times.
- Shoot 4 threes
- Play through iso
- Shoot 4 post shots
- Shoot 4 mid range shots
Halftime: Hydrate with electrolytes, fruits & ice therapy
Recover with:
- Massage Gun
- Biofreeze
Prepare:
- Read
- Talk to staff & coaches
- Work on footwork in the tunnel
- Communicate with teammates and draw out plays
3rd Quarter:
Defense: Play the 5 in the interior, contest everything, no help defense, keep eyes on the ball, play on & off ball & smother the center.
Offense:
- Mid Range, Post Shots & Iso Scoring
- Play through iso 4 times
- Drive to the basket 4 times
- Shoot 6 post shots
- Shoot 6 mid range shots
- Go for the assist 8 times
4th Quarter:
Defense: Play the 1 on the perimeter, on & off ball & go full 3&D.
Offense:
- Play as a catch & shoot player and move off ball offensively all around the perimeter.
- Shoot 10 threes
- Shoot 6 mid range shots
That's how you become effective on both sides of the ball and valuable from 1-5.
Now let's cover Boxing & personally, my style of boxing I created called Vanguard Style.
Created by: Shabazz Farrakhan
- Year Round Training Camp
- More time watching & implementing film, less hard sparring
- Cerebrolysin, Cortexin, Alpha GPC, Psilocybin, Cacao, Noopept, Lion's Mane, Creatine & Phenylpiracetam after sparring
- Great for tall fighters
- Mix of Soviet Style, Philly Shell, Pressure Boxing, Suntukan, Muay Thai and Cuban Style
- Blend Hearns, Razor Ruddock, Wladimir Klitschko, Tito Trinidad, Mayweather, David Tua, Ali, Joe Frazier, Usyk, Lennox Lewis, Bivol, Terrence Crawford & Pacquiao
Pillars of the style: Defense, IQ, counterstriking, precision, switching stance, combos and power
Bait. Attack. Retreat.
Vanguard Style – In-Depth Description
Vanguard Style is a highly dynamic, intelligent, and adaptable combat strategy that thrives on unpredictability, strategic movement, and precision. It is based on a blend of fluidity, counter-punching, and aggressive adaptability, aimed at breaking down an opponent's game through calculated strikes, superior head and body movement, and impeccable timing. Here’s a detailed breakdown of the principles that make up the Vanguard Style:
1. Fluid Stance Switching: Vanguard Style encourages the fighter to constantly switch stances every few strikes (orthodox to southpaw, southpaw to orthodox) to keep the opponent off-balance. By constantly changing angles and presenting different looks, Shabazz forces his opponent to continually reset their offense, unable to track the rhythm or anticipate the next strike. This constant shifting can make it very difficult for the opponent to get a clear read on the fighter’s movements, effectively disrupting the flow of their attack.
2. Exquisite Timing and Counter-punching: The core of Vanguard Style is the mastery of timing. Fighters using this style, like Shabazz, excel at baiting their opponents into throwing punches, only to counter them with devastating accuracy. This involves reading the opponent’s tendencies, understanding the rhythm of their attacks, and then punishing their mistakes. Shabazz excels in parrying attacks, turning them into opportunities for quick, explosive counters. Whether it’s a hook to the jaw, an uppercut to the liver, or a fast jab, the counters come with clinical precision.
3. Superior Head and Body Movement: Unlike traditional styles that rely on blocking or parrying every punch, Vanguard Style places a premium on slipping, ducking, and sliding away from incoming strikes. The fighter avoids the opponent’s punches with minimal effort, making them look fluid and elusive. The head and torso are constantly moving, avoiding direct hits but still staying in range for counters. This defensive movement is paired with a relentless counter-attack, meaning the fighter never remains in the defensive posture for long. Their evasiveness only serves to create opportunities for further offense.
4. Strategic Pressure and Targeting Weaknesses: Unlike some other aggressive styles, Vanguard Style doesn’t rely solely on power punches or raw aggression. Instead, it’s about methodically breaking down an opponent. Whether through body shots, feints, or subtle adjustments in positioning, the fighter systematically wears down their opponent’s defense and stamina. Bodywork is key, particularly targeting the liver, kidneys, and ribs. This approach limits the opponent’s ability to keep up the pace, eventually causing fatigue or weakening them to the point of a stoppage.
5. Mental Warfare: Another crucial element of Vanguard Style is mental manipulation. The fighter in this style doesn’t simply land punches but forces their opponent into a psychological game. By switching stances, making unpredictable movements, and landing counters at the right time, the fighter forces the opponent to question their own actions. This level of control can lead to significant mental fatigue and loss of composure, which ultimately affects the opponent’s decision-making in the ring.
6. Unpredictability: The core of Vanguard Style is its unpredictability. The fighter doesn’t just throw combinations; they do so in ways that keep the opponent guessing. Whether it's a gazelle hook, a bolo punch, or a quick jab into an uppercut, the fighter is constantly mixing things up to keep the opponent on the back foot. This unpredictability, combined with flawless defense, forces the opponent into constant reaction mode, and often leads to them becoming too aggressive and reckless.
Systemic Destruction:
Target certain parts of the body slowly over time
- Liver
- Calf
- Back of Knee
- Nose Bridge Between the Eyes
- Ribs
- Bicep
- Hamstring
- Hips
- Jaw
Supplements:
- Everyday Liver Vitamin & Milk Thistle with Kombucha
- Krill Oil/Cod Liver Oil/Black Seed Oil w/Lime Zest
- A gallon of Chlorophyll Infused Electrolyte Water per day
- 50 MG of Zinc
- 4000 MG Ceylon Cinnamon
- 50 MG of Activated Charcoal
- 15MG of Vitamin E
- 100 MG of CoQ10
- 2.4 MG of B12
- 1000 MG of Cordyceps
- 1 lb of Bitter Kola
- 500 MG of Shiitake
- 250 MG of Lion's Mane
- 2 Red Delicious Apple (eat the seeds)
- 1 Watermelon (eat the seeds)
- 1 Grapefruit
- 1 Kiwi
- Bag of Coconut Chunks with Honey
- 4 steam showers
- Bleach your entire house down and do laundry
- Get an oil diffuser with Frankincense & Myrrh
- Get 3 hours of sunlight
- 5 hours of sleep in darkness, no blue lights on
- Warm compress your joints
- Get an IV drip for B12, B1, B6, Glutathione and C.
Juicing:
- Spearmint Tea
- Mint & Concord Grape Smoothie
Breakfast:
- 6 egg spinach, artichoke, swiss chard and avocado omelette
- Acai Bowl w/Pomegranate Seeds
- Miso Soup
- Broccoli, Brussel Sprouts, Okra & Cauliflower mixed drizzled in Extra Virgin Olive Oil
- Dates, Blueberry, Strawberry, Raspberry, Walnuts & Manuka Bowl
- Coconut Water
Snack:
- 2 Ziploc bags of Almonds
- Celery & Carrots in Fruit Dip
- Grape Leaves w/Tabboleuh Salad with Avocado Oil
- Bowl of Pineapples & Cranberries
- Aloe Vera Juice infused with Chlorophyll and Saw Palmetto
Workout Meal:
- Immunity Shot
- Kombucha
- Cucumbers & Tomatoes with Tajin
- Greek Salad
- 2 Apricots
- Beet Juice
Lunch:
- Red Pepper Hummus
- Dolmades
- Mediterranean Quinoa Bowl
- Mediterranean Salad with Avocado Oil
- Butternut Squash Soup
- Citrus Bowl of Sliced Lemon, Grapefruit, Oranges & Limes
- Celery Juice
Dinner:
- Beef Liver & Onions
- Collard Greens
- Mustard Greens
- Navy Beans
- Lima Beans
- Roasted Sweet Potatoes
- Cucumber Water
After training:
- CBD + Hibiscus + Rose + Elderberry + Mullein
- Ceylon Cinnamon + Ginger + Turmeric + Peppermint + Cayenne
- Mullein + Marshmallow Root + Elderflower + Chaparral
- Soursop + Sea Buckthorn + Sea Moss + Moringa
- Anise Tea + Cloves + Dandelion Root + Graviola Leaf
- Earl Grey Tea + Damiana Root + Elderberry
- Acai + Goji + Date + Blueberry Smoothie
- Lemon + California Chili Pepper + Kombucha + Andrographis
- Pineapple + Oregano + Eucalyptus + Thyme + Celery
- Liquid Chlorophyll + Aloe Vera + Spearmint + Green Apple + Lime
- Watermelon + Strawberry + Beet + Cranberry + Cherry Smoothie
- ORS Solution Drink
- Cucumber + Okra Water + Rosemary
- Black Walnut + Chaga Mushroom + Echinacea
- Zinc + Turmeric + Ginseng
Boxing (Vanguard Style):
1. Footwork & Stance Switching Drills:
Vanguard Flow Drill:
Practice constant stance switching (orthodox to southpaw) every 2-3 strikes.
Work on footwork using side steps, back-pedaling, and forward pressure.
Move laterally across the ring and pivot to switch stances.
1-2 Step & Switch Drill:
Throw a jab-cross combo, then immediately step to your opposite stance, using head and body movement to avoid punches while switching.
Circular Movement Drill:
Focus on switching stances while circling around an imaginary opponent, simulating fluid lateral movement seen in boxers like Floyd Mayweather and Vasyl Lomachenko.
2. Timing & Countering Drills:
Slip & Counter Drill:
Partner throws punches (jab, cross, hook), while you practice slipping and immediately countering with an uppercut or hook.
Emphasize head movement and fluid counter-attacks after slipping.
Bait & Counter Drill:
Work on baiting your opponent into throwing an attack by faking or feinting. Once they commit, counter with an explosive hook or cross.
Focus on making the bait subtle and timing the counter at the perfect moment (inspired by Ali, Frazier, and Crawford).
Parry to Uppercut Drill:
Practice parrying punches and immediately turning them into a devastating uppercut, especially to the body or liver.
3. Combination Drills:
Power Punch Combinations:
5-10 combo drills that integrate head movement (slips, ducks) with rapid-fire punches (e.g., jab-cross-left hook, jab-hook-cross).
Work on punching with precision and power, while moving fluidly like David Tua, Usyk, and Joe Frazier.
Double Jab into Hook or Uppercut Drill:
Jab, jab, then throw an explosive left hook or uppercut, switching between high and low targets. Incorporate head movement into this drill to avoid counter-punches.
Speed & Explosive Power Punches:
Focus on quick bursts of punches with emphasis on precision and power as used by Klitschko, Hearns, and Pacquiao.
Now let's go into wrestling:
Wrestling (Greco-Roman):
1. Clinch & Control:
Greco-Roman Clutch Drill:
Partner drills to improve hand placement and controlling the upper body in clinches. Focus on breaking posture, controlling the head, and setting up throws.
Upper Body Throws:
Work on basic Greco-Roman throws such as suplexes, body locks, and overhead throws. Incorporate foot sweeps, timing, and grip breaking.
2. Takedown & Escape Drills:
Snap & Spin Drill:
Snap the opponent’s head down (using a collar tie) and spin to their side to get into a dominant position (ideal for controlling from the clinch).
Turn & Throw Drill:
Partner throws with a focus on turning hips into the throw and maintaining control in dominant positions. This mimics key Greco-Roman throws.
3. Parterre Drills:
Reversal from Parterre:
Work on escaping from parterre positions, emphasizing hip control and the importance of positioning in Greco-Roman wrestling.
Let's advance into Judo:
Judo:
1. Grip Fighting & Takedowns:
Grip Control & Harai Goshi:
Focus on breaking grips and quickly setting up Harai Goshi (hip throw). Work on balance and timing with a partner.
Kouchi Gari Drill:
Practice using your foot to sweep the opponent's leg while maintaining control of the upper body. Work on hitting this sweep while off balance.
2. Transition to Ground:
Takedown to Hold Down:
After executing a successful judo takedown, transition immediately to a ground control position (such as Kesa Gatame). Practice maintaining position and controlling the opponent’s body.
Ouchi Gari & Transition to Armbars:
From a failed takedown or a counter, transition quickly to ground and immediately apply submission attempts like armbar or kimura.
Hybrid TKD: (Taekwondo, Savate, Sanda & Dutch Kickboxing all blended):
1. Kick & Punch Combination Drills:
Savate Kick with Boxing:
Use Taekwondo's front, roundhouse, and axe kicks with boxing punches (left hook, jab, and uppercut).
Focus on fluid combos, using Taekwondo's kicking distance with boxing's punching pressure.
Dutch Kickboxing Combo:
Practice Dutch Kickboxing's signature combinations like cross-hook-low kick or uppercut-hook-leg kick. Work on powerful kicks and maintaining balance after the strike.
2. Kick Timing & Angle Drills:
Roundhouse Kicks to the Body:
Work on delivering fast and precise roundhouse kicks, hitting the opponent’s body or head at angles that allow for easy setup into combinations.
Sanda Sweep & Punch:
Incorporate the use of sweeps, low kicks, and strikes, using the Sanda approach of catching kicks or punches and countering with a sweep or punch combination.
3. Elbow, Knee, and Spinning Attacks:
Knee Attack to Punch Combo:
After delivering a knee to the body or head, immediately follow up with a punch or elbow to the head.
Spinning Elbow Drill:
Practice quick and controlled spinning elbows, focusing on precision to disrupt your opponent’s rhythm.
Lastly, but certainly not least 400m.
400m Sprint Training Program with IHT, VO2 Max, and Rucking:
1. Warm-Up and Mobility Routine:
Dynamic Stretching:
Leg swings, hip circles, walking lunges, high knees, butt kicks, and arm circles to loosen the joints and prepare the body.
Activation Drills:
Glute bridges, leg kicks, and activation band work to engage the posterior chain and prepare for explosive movements.
Footwork Drills:
Ladder drills, quick steps, and cone weaving to enhance coordination, foot speed, and agility.
2. Sprint Training Drills (Speed & Power Focus):
A. Acceleration Work (30m-60m Sprints):
Sled Push Sprints:
Load a sled with 20-30% of your body weight and perform 10-15m sprints. Focus on driving through the ground, exploding from the start with perfect form.
Hill Sprints:
Sprint uphill for 30m. This is great for building explosive power and strengthening the calves, hamstrings, and glutes.
Block Starts:
Work on sprinting out of starting blocks. Focus on achieving a quick, explosive start, driving with power from your legs, and keeping your torso lean.
B. Speed Endurance (150m-300m):
300m Tempo Runs:
Run 300m at 85-90% effort. This builds stamina for maintaining speed throughout the 400m race.
400m Repeats:
Run 400m at race pace (with 2-3 minutes of rest) for 6-8 sets. These should be fast but sustainable, simulating the lactic acid buildup and recovery demands of a real race.
Split 400m Training:
Perform 2 sets of 200m sprints at race pace (with a 2-minute recovery between sets). This allows the body to train for the middle and final parts of the 400m race.
C. Speed Technique Drills:
A-Skip & B-Skip Drills:
Incorporate A-skips to enhance coordination and B-skips to develop the hamstrings. These will improve stride mechanics and knee lift.
Flying 30m Sprints:
Sprint 30m after building up to full speed (10m acceleration). Focus on maintaining form and consistency at top speed.
3. IHT (Interval High-Intensity Training):
IHT is designed to increase the body’s capacity to clear lactic acid while improving endurance. It helps simulate the anaerobic environment of the 400m sprint, preparing the body for the harsh conditions of the race.
A. IHT Drills:
400m Interval Training:
Sprint 400m at 95% of max effort, then rest for 2-3 minutes. Perform 6-8 sets. This simulates the effort and recovery cycle of the 400m event.
Pyramid Sprints (100m-200m-300m-200m-100m):
Sprint 100m, rest 1 minute, sprint 200m, rest 2 minutes, sprint 300m, rest 3 minutes, then work back down (200m, 100m). This builds endurance with increasing intensity, mimicking the pacing of a 400m race.
B. VO2 Max Drills:
Tabata Sprints:
Perform 20 seconds of maximum effort sprints, followed by 10 seconds of rest, for 8 rounds (4 minutes total). Repeat this for 3-5 sets. This drill improves VO2 max by pushing the body to perform under limited recovery.
400m with Rest (5 x 400m with 90 sec recovery):
Run 400m at 85% intensity, recover for 90 seconds, then repeat 5 times. This focuses on maintaining speed while working on VO2.
4. Rucking Training:
Rucking is a great endurance tool that strengthens the legs, core, and cardiovascular system. The added weight during the rucking drill simulates the strength and endurance needed for longer runs or for pushing through fatigue.
Rucking with Weighted Pack:
Ruck 2-5 miles with a 40-50lb weighted backpack at a steady pace. Focus on maintaining a strong posture, and work to keep up a pace of around 12-15 minutes per mile.
Incorporate Hills: When rucking, focus on incline terrain for added intensity. This strengthens calves and quads while simulating the uphill energy expenditure in the 400m.
Hill Ruck Sprints:
After rucking for a mile, perform 20-30 yard sprints uphill. After each sprint, return to rucking at a moderate pace for recovery. Perform 6-8 total ruck sprints.
5. Daily Leg Day (Strength & Hypertrophy):
This is crucial for developing the power, strength, and endurance necessary for sprinting, particularly for the posterior chain and quads.
A. Lower Body Strength Exercises:
Squats (Barbell, Bulgarian, Front, or Single-Leg): 5 sets x 6-8 reps
Focus on max effort for strength and explosive power. Incorporate variations for full leg development.
Deadlifts: 4 sets x 6-8 reps
Work on posterior chain strength for explosive sprinting power. Use conventional or Romanian deadlifts for hamstring development.
Walking Lunges: 3 sets x 12 reps per leg
For unilateral strength, stability, and explosiveness.
Leg Press: 4 sets x 8-10 reps
Focus on controlled, deep presses to target quads and glutes.
B. Plyometrics & Explosive Drills:
Box Jumps: 4 sets x 8-10 reps
Focus on explosiveness, particularly for height and speed off the ground.
Depth Jumps: 3 sets x 6-8 reps
Improve reactive strength, agility, and power.
Broad Jumps: 3 sets x 6 reps
To develop explosive lower body strength and power in horizontal sprints.
Bounding: 3 sets of 40m
Focus on long, powerful strides. This simulates the bounding action in the 400m.
C. Core Work:
Planks & Side Planks: 3 x 60 seconds
Engage the core to maintain posture and form during sprinting.
Russian Twists: 3 x 20 reps
Improve rotational stability for keeping the torso tight during sprinting.
Leg Raises: 3 x 15 reps
Strengthen the lower core for stabilization in the sprinting motion.
During training, cut candy, fried foods & traditional pre workout.
Also, IV regimen with nootropic stack.
1. Cerebrolysin:
Purpose: Enhances cognitive function, neuroprotection, and memory retention.
Specific Use: Helps Shabazz sharpen his decision-making and reaction times in combat and training, ensuring quick thinking and mental clarity under stress.
2. Cortexin:
Purpose: Supports brain plasticity and cognitive enhancement, focusing on memory, attention, and learning ability.
Specific Use: Aids in learning new techniques, remembering complex movements, and staying mentally sharp during training or matches. Crucial for mastering new combat strategies.
3. Alpha GPC:
Purpose: Improves mental clarity, focus, and attention by increasing acetylcholine levels in the brain.
Specific Use: Enhances Shabazz's ability to focus during training, execute precise movements, and maintain attention during long bouts or workouts.
4. Psilocybin:
Purpose: Enhances creativity, reduces mental fatigue, and improves long-term cognitive function.
Specific Use: Used in a controlled environment to improve mental clarity and help Shabazz stay motivated. Also helps with stress management and visualizing techniques in his training.
5. Cacao:
Purpose: Improves blood flow to the brain and body, enhances focus, and provides antioxidants.
Specific Use: Supports energy levels and cognitive function, which helps during training and competition. The high flavonoid content boosts performance both physically and mentally.
6. Noopept:
Purpose: Enhances cognitive function, memory, learning capacity, and mental clarity.
Specific Use: Aids Shabazz in improving learning retention and mental recall, which is particularly beneficial for quick adaptation to various techniques in combat sports and athletic performance.
7. Lion's Mane:
Purpose: Supports brain health by stimulating neurogenesis and improving focus and mental clarity.
Specific Use: Increases focus during long training sessions and helps with memory retention. It also reduces mental fatigue and supports cognitive longevity for sustained performance in high-intensity situations.
8. Creatine:
Purpose: Increases energy production in muscles and brain, improving physical performance and endurance.
Specific Use: Supports high-intensity workouts, providing Shabazz with more explosive power during sparring, running drills, and general strength training.
9. Phenylpiracetam:
Purpose: Improves focus, physical endurance, and mental stamina.
Specific Use: Enhances Shabazz's performance during intense training and combat, especially during long sparring sessions where endurance and mental sharpness are crucial.
IV regimen:
1. Glutathione:
Purpose: A powerful antioxidant that aids in detoxification, supports the immune system, and reduces oxidative stress.
Specific Use: Helps Shabazz recover from intense training and sparring sessions by reducing inflammation and supporting liver detoxification. Also aids in skin health and reduces signs of aging.
2. Vitamin B12:
Purpose: Essential for energy production, improving mood, and boosting cognitive function.
Specific Use: Supports Shabazz’s energy levels, helps maintain focus, and prevents mental fatigue, especially useful during his demanding workouts and long training days.
3. Zinc:
Purpose: Enhances immune function, promotes healing, and supports brain health.
Specific Use: Crucial for Shabazz's immune system, ensuring his body recovers rapidly from injury or stress. It also aids in muscle repair and optimal cognitive function.
4. Niacinamide (Vitamin B3):
Purpose: Supports skin health, reduces inflammation, and plays a role in energy metabolism.
Specific Use: Reduces muscle inflammation from intense training, promotes better skin health (important for overall wellness), and assists in keeping energy levels high during demanding workouts.
5. Vitamin C:
Purpose: Antioxidant that supports the immune system, skin health, and reduces muscle soreness.
Specific Use: Helps reduce inflammation and speeds up recovery time, particularly after high-intensity or prolonged physical activities like rucking, running, or sparring.
6. Magnesium:
Purpose: Improves muscle function, enhances recovery, and reduces stress.
Specific Use: Relieves muscle tension and cramps, supports better sleep, and promotes overall relaxation after intense workouts. Helps Shabazz maintain mental clarity and recovery during high-intensity training.
7. Electrolytes (Sodium, Potassium, Calcium):
Purpose: Help rehydrate the body, balance fluid levels, and maintain optimal nerve function.
Specific Use: Restores Shabazz’s electrolyte balance after long training or endurance sessions (e.g., rucking, cycling, swimming), preventing cramping and fatigue.
8. Amino Acids (BCAAs, Glutamine):
Purpose: Supports muscle recovery, reduces soreness, and improves endurance.
Specific Use: Helps Shabazz recover from the muscle breakdown caused by his intense strength and endurance training, ensuring his muscles repair and grow stronger.
9. L-Carnitine:
Purpose: Increases fat burning and improves physical performance by helping convert fat into usable energy.
Specific Use: Helps Shabazz maintain lean muscle mass while improving his endurance during sprints, rucking, and other cardio-intensive activities.
10. Biotin:
Purpose: Supports healthy skin, hair, and nails, and plays a role in energy metabolism.
Specific Use: Enhances skin and nail health while also ensuring optimal energy production during workouts, giving Shabazz that extra boost during recovery.
Thank you for viewing, get a physical and get to training!