May 13, 2016
May 13, 2016
Functional hypertrophy

Radu Palicica/JP Boxing

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FUNCTIONAL HYPERTROPHY – here Cameron Goff he provides a lower-body functional hypertrophy workout specific to boxers who are looking to increase strength and power to aid in their punching power. Functional hypertrophy is basically strategically growing muscle to enhance physical performance. This workout should be used at least once a week in a micro-cycle for four weeks, generally at the start of a training camp to build the foundations.

NB: Maximal load would be 80 per cent of bodyweight or 40 per cent for single-sided exercises, except exercise 7 which is a bodyweight move.

FOLLOW THE GOFF: @cameron_gfgb (Twitter/Instagram)

1) Back squats – 4 sets, 6 reps,  2-3-minute rest 

Back squats: Line the bar up on the top of your back (not your neck) and, once comfortable, grip the bar with your hands, at a little wider than shoulder-width. Sit down into a squat position whilst maintaining good posture (knees outwards, back straight, chest high), then push back up to a standing position from the heels, maintaining a soft bend in the knees.

2) Romanian barbell deadlifts – 4 sets, 6 reps,  2-3-minute rest

Start  in an upright position with your arms fully extended gripping the bar at your hips. Keeping you chest high and your back straight, start to force your hips and bum out behind you. Try to keep your legs as straight as you can with a slight bend at the knee. Now start to move the barbell down your legs whilst maintaining good posture. Brace your core, and when you start to feel your hamstrings tighten up, begin to return to a standing position. 

3) Bulgarian split-leg dumbbell lunges – 3 sets x 16 reps (8 each leg), 90 seconds’ rest

Find a step or build a box no higher than your mid-shin and put it behind you. Holding a dumbbell in each hand, extend one foot backwards and place it onto the box. Stride your other leg forward and away from the box. Keep your arms and dumbbells fully extended on the outside of your body. Now start to bend at the knee, whilst maintaining a good posture with your chest high until your back knee is almost touching the floor and your front knee is parallel with the toe of the same leg. 

4) Barbell hip lifts – 3 sets x 8 reps, 90 seconds’ rest

Lie flat on the floor, knees bent and heels flat on the floor. The barbell should be held across your hips with your grip just wider than shoulder-width. Then bring your heels in towards your bum. Push the bar into your hips and, once set, lift your hips off the floor and really squeeze your glutes at the top of the movement. 

5) Single-leg dumbbell calf raises – 3 sets, 16 reps (8 each leg), tempo 2 seconds down, 1 second up, 90 seconds’ rest

Find a small step where you can elevate your foot off the floor. If you place your right foot on the box first, grab the dumbbell with your right hand and keep it fully extended to the outside of your body. Your left leg should remain slightly bent and hanging in the air. Now bring your right heel as far as you can down towards the floor, then drive back up to a full extension of your toe. You may need to hold onto something for support.

6) Swiss ball stir the spot – 3 sets, 40 reps (20 each side), 60 seconds’ rest

Perform a low plank  on a swiss ball, with a straight back and legs out and fully extended with your forearms on the ball. Now start to slowly make a circular motion using your elbows and forearms around to one side, moving the ball in small circles while keeping the rest of your body straight and still.

7) Hanging leg raises – 3 sets, 12 reps, 60 seconds’ rest

Grab your bar pull-up with an overhand grip and let your body hang. Keep your body straight, with no swinging motion and drive both of your knees up towards your hips. Squeeze your abdominals and breath. 

FOLLOW THE GOFF: @cameron_gfgb (Twitter/Instagram)