The Rock Sprint & Blitz Circuit by Mark Hatmaker

This Rocky Marciano inspired Conditioning WOD is just the Old-School sort of thing the Rock might have found tossed at him by Whitey Bimstein on any given day of the Rock’s legendary grueling training camps.

It takes a mere 24-minutes to complete, but if you do it right it should cure what ails ya.

On a continuously running clock, for the first 12 minutes sprint 50 yards at the top of each minute.

That is 12 “Get the hell outta, Dodge!” sprints using the remainder of each minute as your recovery.

Upon completing your 12^th sprint get yourself in front of a heavy bag and at the top of each minute bang H-A-R-D & F-A-S-T Rocky Marciano style for 15 seconds.

Do this at the top of each minute for 12-minutes using the remaining 45-seconds as recovery.

Hit hard, hit fast, hit non-stop.

If you sandbag any of it, the Ghosts of Rocky and Whitey will laugh you out of the gym.

ENJOY!

[Formore old-school boxing workouts see the RAW Subscription Service and our book Boxer’s Book of Conditioning &Drilling.]

Comments

Apache Running by Mark Hatmaker

Of the many Native American tribes of the southwest United States and Mexico the various bands of Apache carry a reputation for fierceness, resourcefulness, and an almost superhuman stamina. The name “Apache” is perhaps a misnomer as it refers to several different tribes that are loosely and collectively referred to as Apache, which is actually a variant of a Zuni word Apachu that this pueblo tribe applied to the collective bands. Apachu in Zuni translates roughly to “enemy” which is a telling detail that shines a light on the warrior nature of these collective tribes. Among the various Apache tribes you will find the Kiowa, Mescalero, Jicarilla, Chiricahua (or “Cherry-Cows” as early Texas settlers called them), and the Lipan. These bands sustained themselves by conducting raids on the various settled pueblo tribes, Mexican villages, and the encroaching American settlers. These American settlers were often immig...

The Empirical Fighter: Rules for the Serious Combatant by Mark Hatmaker

Part 1: Gear Idealized or World Ready? 1/A: Specificity of Fitness/Preparation If you’ve been in the training game for any length of time likely you have witnessed or been the subject of the following realization. You’ve trained HARD for the past 90 days, say, put in sprint work and have worked up to your fastest 5K. Your handy-dandy App says your VO2 Max is looking shipshape. You go to the lake, beach, local swimmin’ hole with your buddies and one says “ Race you to the other side!” You, with your newfound fleet-of-foot promotion to Captain Cardio, say, “ Hell, yeah!” You hit the river and cut that water like Buster Crabbe in “ Tarzan the Fearless ” with your overhand stroke….for the first 50 yards, then this thought hits as the lungs begin to gasp for air, “ Am a I gonna die in the middle of this river?” This experiment can be repeated across many domains of physical endeavor. · The man with the newfound Personal Reco...

The Original Roadwork by Mark Hatmaker

Mr. Muldoon Roadwork. That word, to the combat athlete, conjures images of pre-dawn runs, breath fogging the morning air and, to many, a drudgery that must be endured. Boxers, wrestlers, kickboxers the world over use roadwork as a wind builder, a leg conditioner, and a grit tester. The great Joe Frazier observed… “ You can map out a fight plan or a life plan, but when the action starts, it may not go the way you planned, and you're down to the reflexes you developed in training. That's where roadwork shows - the training you did in the dark of the mornin' will show when you're under the bright lights .” Roadwork has been used as a tool since man began pitting himself against others of his species in organized combat. But…today’s question . Has it always been the sweat-soaked old school gray sweat suit pounding out miles on dark roads or, was it something subtler, and, remarkably slower? And if it was, why did we transition to what, and I repeat myself,...

Indigenous Ability

Search This Blog