Fort Myers Boot Camp Day 2 – Kenpo X

As I mentioned in my previous post we tried to create some unique workouts t o prevent our players from getting fried before our first practice. Additionally, we wanted to do a couple of workouts that were not only challenging, but also outside the realm of normal basketball conditioning. This past Fall I decided to give P90-X a shot. I am sure all of you know what P90-X is so I am not going to go into detail on that. One of the workouts in P90-X is “Kenpo X”. I martial arts style cardiovascular workout that I really enjoyed doing once I figured out how to kick and punch without looking like a 1-legged pirate. So…on Day 2 of our Boot Camp, I led our players through a modified session of Kenpo-X. To the left of every exercise is the number or reps for each movement. On the movements that say left and right we started with the left foot forward in a boxing stance and performed 25 repetitions; followed by 25 reps with the right foot forward. If you do not know what some of the exercises are I am sure you can look them up or find some Kenpo-X videos on Youtube.

Boot Camp Day 2 – Kenpo X

25 – TWIST & PIVOT (LEFT & RIGHT)

25 – HOOK / UPPERCUT (LEFT & RIGHT)

25 – JAB / CROSS – LAST 10 DOUBLES TOGETHER (LEFT & RIGHT)

25 – JAB / CROSS / HOOK (LEFT & RIGHT)

25 – JAB / CROSS / HOOK / UPPERCUT (LEFT & RIGHT)

WATER: 1 MINUTE RUN IN PLACE/ROPE/JACKS +XJACKS

25 – STEP DRAG PUNCH – LAST 10 DOUBLES TOGETHER (LEFT & RIGHT)

20 – JAB / CROSS SWITCH

20 – HOOK / UPPERCUT SWITCH

20 – KNEE DRIVES (KNEE TO CHEST PULL ARMS BACK) (LEFT & RIGHT)

20 – BALL KICKS (LEFT & RIGHT)

20 – SIDE KICKS (LEFT & RIGHT)

WATER: 1 MINUTE RUN IN PLACE/ROPE/JACKS +XJACKS

20 – BACK KICKS (LEFT & RIGHT)

4 X 3 DIRECTION KICKS (FWD-SIDE-BACK) (LEFT & RIGHT)

15 – SIDE LUNGE HI SWORD / LO HAMMER (LEFT & RIGHT)

20 – STEP DRAG CLOW / LO PUNCH (LEFT & RIGHT)

WATER: 1 MINUTE RUN IN PLACE/ROPE/JACKS +XJACKS

HORSE STANCE BLOCKS

B B B 30 – HIGH (OVERHEAD)

B B B 30 – INWARD (INSIDE WRIST CROSS CORNER)

B B B 30 – OUTWARD

B B B 30 – DOWNWARD

B B B 4 UP/4 BACK (2X) – HIGH/INWARD/OUTWARD/DOWNWARD

WATER: 1 MINUTE RUN IN PLACE/ROPE/JACKS +XJACKS

25 – HIGH BLOCK / LOW PUNCH (LAST 10 DOUBLES TOGETHER (LEFT & RIGHT)

20 – KNEE DRIVES / BACK KICKS (LEFT & RIGHT)

10 – FRONT BACK KNUCKLES /FORWARD KICK/BACKWARD KICK (LEFT & RIGHT)

10 – HOOK / UPPERCUT / LOW SIDE KICK (LEFT & RIGHT)

30 – ELBOW SERIES (ELBOW BACK THEN ACROSS) (LIKE THE OLD ATLANTA FALCONS DIRTY BIRD DANCE)

100 – VERTICAL PUNCHES

 

Stay tuned for Day 3…


Advertisements

Posted on November 9, 2012, in Today's Bounce and tagged , , , , , . Bookmark the permalink. Leave a comment.

COMMENT BELOW:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s