Elite Level Boxing: Dynamic Movement Circuit

Name: Elite Level Boxing: Dynamic Movement Circuit
Rating: 5.0 (3 reviews)

Unlock Your Boxing Potential: World Champion Boxer Terrence Crawford's Warm-Up

Created byMartin Kitto

Last updated 3/2024

English

What you'll learn

Learn the boxing specific, dynamic movement cardio warm-up used by the best pound-for-pound fighter in the world, Terrance "Bud" Crawford.
Elevate heart rate for a sustained amount of time to drive blood and oxygen delivery to muscle groups to prevent injury before higher intensity work.
Improve motor skills related to boxing through targeted multi-directional movements that improve coordination and agility.
Enhance overall functional fitness to maximise athletic performance or other physical activities.

Course content

1 section • 20 lectures • 56m total length

Introduction3:45
Welcome! In this video you will be introduced to Tremmel Southerland aka Coach Dirt. He will be explaining all aspects of this course. Coach Dirt has had the opportunity to be in training camp with Terence "Bud" Crawford, THE best fighter on the planet, and learned these circuit training protocols from strength and conditioning coach Jamie Belt, along with Brian “BoMac” McIntyre and the entire Crawford team. I'm extremely honoured and excited to be able to share this incredible work-out sequence with you! For access to the entire strength and conditioning circuit check out the Bonus Lecture at the end of this course.
Lecture 2: What to Expect3:20
Many of the following drills are easily adaptable to any indoor or outdoor setting, but to get the full benefit of the workout it is recommended you use 2 to 5 pound hand weights to carry with you throughout the session.
Things to keep in mind:
- This is the warm up before the actual strength and conditioning session, but it can be very taxing so take your time building up to the full 10 mins.
- For this warm-up it's important to be continuously moving for the full time. You are to JOG between each station but they shouldn't be spaced to far apart.
- If 10 mins is too long start with smaller chunks. 3 mins one week, 5 mins the following week, etc. until you reach the 10 min straight goal.
- Once you can do this protocol for 10 mins straight and feel completely refreshed after a 2 min break, you are ready to take your fitness to another level. But this is not a sprint! Slow and steady wins the race. Being consistent in doing this protocol multiple times a week is much more important than arriving at the 10 min goal in the first week.
Lecture 3: Meet the HIIT Team4:55
Lesson 11: HIIT Full Circuit2:29
Lesson 5: HIIT Ladders Half-Speed1:11
Lesson 4: HIIT Ladders1:00
1 of 4 stations that you will work through. See resources for example of how to perform the drill without equipment.
Leeson 6: HIIT Rings0:46
2 of 4 stations that you will work through. See resources for example of how to perform the drill without equipment.
Lesson 7: HIIT Rings Half-Speed1:02
Lesson 9: HIIT Ladders and Hurdles0:21
Lesson 8: HIIT Ladders and Hurdles Half-Time0:51
3 of 4 stations that you will work through. See resources for example of how to perform the drill without equipment.
Lesson 10: HIIT Walk the Line0:47
4 of 4 stations that you will work through. See resources for example of how to perform the drill without equipment.
HITT Ladders No Equipment3:05
HITT Rings No Equipment1:13
HITT Ladders and Hurdles No Equipment0:26
HITT Full Work Out No Equpiment1:48
HITT Walk the Line No Equipment0:43
Heavy Bag Workout of Competitive Boxing3:38
HIIT Workout W/ Demonstration8:05
HIIT Workout - Self Paced6:32
HIIT Senior Citizen's Circuit10:30

Requirements

No requirements. Just a strong desire to enhance your personal fitness or take your athletic performance to the next level.

Description

Are you ready to take your athletic performance to the next level? Welcome to our course, Elite Level Boxing: Dynamic Movement Circuit. My good friend and top level boxing coach Tremmel Southerland aka Coach Dirt, brings you the dynamic movement warm up used by none other that Undisputed World Champion, Terence "Bud" Crawford. Having been in training camp with Crawford, as well as World Champion Shakur Stevenson, Coach Dirt has witnessed first hand the work these elite level athletes put into their craft to reach the summit of athletic performance. He also uses this circuit with his own fighters, many of which are currently nationally ranked by USA boxing. Don't let the word "warm up" fool you, this is an intense way to wake up your body and for the average person this is a complete workout itself. You must reach a baseline in your fitness before this can be your warm up before jumping into High Intensity Interval Training. Once you reach the point where this dynamic circuit is a true "warm up", you will have taken your fitness to the next level. Whether you're a competitive athlete or simply looking to improve your fitness, this course is designed to help you build strength, agility, speed, and overall athleticism through dynamic circuit training.

Who this course is for:

Fighters, athletes and anyone who is looking to improve their fitness. Perfect for anyone who competes in combat sports or has interest in training like a world champion fighter. Also serves as an excellent cross-training method for individuals engaged in athletic competition and other fitness activities. The varied movements can complement other forms of exercise and enhance overall physical performance.