92'-95'-
WARM UP) touching toes....torso twists...side bends...push ups...full body stretch and bouncing on toes....SHADOW BOXING) 4- 4min rounds (30 sec break after each round)..HEAVY BAG) 4- 4min rounds (30 sec break after each round)...SPEED BAG) 16 mins (followed by 30 sec break)...FLOOR TO CEILING BAG) 16 mins (followed by 30 sec break)...JUMPING ROPE) 16 mins (followed by a 1 min break) ABS) 4 x 100 sit ups..4 x 100 leg raises...4 x 100 crunches (30 sec between all sets)...roy ran 5-6 miles for 5 or 6 mornings a week followed by light squats for high reps...he added evening workouts of pads and sparring before a fight...
96'--'-
WARM UP) touching toes....torso twists...side bends...push ups...full body stretch...bouncing on toes and shadow boxing....then 12- 4min rounds of alternating SPARRING/BAG/PADS (30 sec break after each round)...SPEED BALL) 16 mins (followed by 30 sec break)...FLOOR TO CEILING BALL) 16 mins (followed by 30 sec break)...JUMPING ROPE) 16 mins (followed by a 1 min break) ABS) 4 x 100 sit ups..4 x 100 leg raises...4 x 100 crunches (30 sec between all sets)...running 3-5 miles for 5 or 6 evenings a week and heavier squats for lower reps on the remaining days...he played basketball after lunch...
Most evening/nights he did workouts with weight machines in the 8-10 rep range never beyond failure and rarely too failure, says Coach Merk didnt allow to do heavy weights because of injury risk (late 80s/early 90s he would do his own thing with heavy bench presses, lots of dumbbell presses and chin ups with weight tied to his waist belt etc but joints were sore) Coach Merk also sorted out his diet, before that he used to go to McDonalds after training and order a McChicken sandwich meal with a box of chicken nuggets too
-Roy says his daddy used to make him run 8-10 miles every single day at 4 am causing knee injuries and also 'over-sparred',says Coach Merk was a breath of fresh air. Coach Merk learned him new ways to hit the speed and floor ceiling bags to make his hands even faster!
WARM UP) touching toes....torso twists...side bends...push ups...full body stretch and bouncing on toes....SHADOW BOXING) 4- 4min rounds (30 sec break after each round)..HEAVY BAG) 4- 4min rounds (30 sec break after each round)...SPEED BAG) 16 mins (followed by 30 sec break)...FLOOR TO CEILING BAG) 16 mins (followed by 30 sec break)...JUMPING ROPE) 16 mins (followed by a 1 min break) ABS) 4 x 100 sit ups..4 x 100 leg raises...4 x 100 crunches (30 sec between all sets)...roy ran 5-6 miles for 5 or 6 mornings a week followed by light squats for high reps...he added evening workouts of pads and sparring before a fight...
96'--'-
WARM UP) touching toes....torso twists...side bends...push ups...full body stretch...bouncing on toes and shadow boxing....then 12- 4min rounds of alternating SPARRING/BAG/PADS (30 sec break after each round)...SPEED BALL) 16 mins (followed by 30 sec break)...FLOOR TO CEILING BALL) 16 mins (followed by 30 sec break)...JUMPING ROPE) 16 mins (followed by a 1 min break) ABS) 4 x 100 sit ups..4 x 100 leg raises...4 x 100 crunches (30 sec between all sets)...running 3-5 miles for 5 or 6 evenings a week and heavier squats for lower reps on the remaining days...he played basketball after lunch...
Most evening/nights he did workouts with weight machines in the 8-10 rep range never beyond failure and rarely too failure, says Coach Merk didnt allow to do heavy weights because of injury risk (late 80s/early 90s he would do his own thing with heavy bench presses, lots of dumbbell presses and chin ups with weight tied to his waist belt etc but joints were sore) Coach Merk also sorted out his diet, before that he used to go to McDonalds after training and order a McChicken sandwich meal with a box of chicken nuggets too
-Roy says his daddy used to make him run 8-10 miles every single day at 4 am causing knee injuries and also 'over-sparred',says Coach Merk was a breath of fresh air. Coach Merk learned him new ways to hit the speed and floor ceiling bags to make his hands even faster!
who knew?
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