SAMPLE WORKOUT

Clean & Lean

12 WEEK PROGRAM
 Welcome
SAMPLE WORKOUT
Welcome to Your Sample of Heavy Hitter!

This workout is designed for boxers of anyone looking to train like an

elite level fighter. In this program you will be working through
several compound movements that will enhance your overall
athleticism.

The goal for this workout is to improve on strength, power, agility,

and overall conditioning.

In the full program we will be training through what’s called step

loading in 2 stages, where each week gets subjectively harder. After
the 3 week we give your body and nervous system a break with a
structured “deload” decrease in volume and intensity to allow for
ultimate recovery.

The first stage is predicated towards improving absolute strength

and strength endurance. We will be working through compound lifts
with mid to high intensity. You will also be improving your
conditioning through a form of sequencing called the “High/Low”
approach made famous by the world renowned track coach Charlie
Frances.This will allow for the body to recover from other training
sessions and still make the necessary adaptations needed to
increase your endurance inside the ring…. 2
…In stage 2 we want to make sure we are taking the strength that we’ve
gained and putting speed behind it increasing the power throughout
your body.

So now we move on to Contrast training where we work through a

phenomenon called “Post Activation Potentiation” where you take a
movement at a high force and then directly after move in the same
pattern with high velocity. This will be produced by the motor unite and
muscle fibers that were recruited during the high force movement then
use that energy to produce maximal velocity. For instance have you ever
picked up a heavy object then immediately without knowing so picked
up the same looking object that’s much lighter??

What ends up happening is that the brain tells the body it needs to
recruit as much as it did with the heavy weight and then when you go to
pick it up you almost fall backwards since your body thought it needed
more effort to pick up that object. Same is present when you do this
method, we want to be able to recruit as much motor units and muscle
fibers as possible to get a training effect to increase rate of force
production.Going into the fight the goal is to be in the most peak
physical condition this program was designed after I started working
with Sullivan Barrera and Maureen Shay both WBA, WBO, IBF
Contenders and former champs. I wanted something that was going to
be easy to follow and produce the most results possible. So if you haven't
got it make sure to Click here for HEAVY HITTER!!
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INTRODUCTION
Hey guys, my name is Phil Daru and
I'm the head strength and
conditioning coach for the world
famous American Top Team Gym In
Coconut Creek, Florida. 

Early on in life, I earned two degrees in

both Sports Medicine and Exercise
Science while playing D1 college football
at Alabama State University. 

I also fought in MMA professionally.

Now, I train the top athletes and world
champions from various sports.

I deeply understand not only the

training aspects of fight preparation but
also the mind set of what fighters are
going through from my years being a
fighter and training athletes myself.

I’ve devoted my life to performance

training and making sure that I will
always get an athlete the best results
possible when training for a fight or any
sport.

I’m here to help you all in anyway that I

can. Feel f ree to message me on
facebook at

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FREQUENTLY
ASKED QUESTIONS

01 When is the best time to perform the

conditioning in Heavy Hitter?

I recommend performing your conditioning 4-6 hours before

weight training or you can also perform it 4-6 hours after. This
gives your body enough time for your body to recover. Along with
allowing the best performance possible for each energy system.

How long can I follow this program for?

02 As long as this program is helping you progress you can

continue to follow it. Make sure that you are recording your
progress for every workout that you perform. When you are
finished with the entire program, take 1-2 weeks off and start
the program again. You should be able to increase all of your
weight by 5% of what you did the last time you performed
the entire program.

03 How do I schedule my skills training such as sparring

and pad work? - NOT INCLUDED IN FREE SAMPLE

On the next page I created a full calendar that you can

follow based on your skill level. If you are just starting out
and don’t train any form of boxing, then simply follow exact
training lay out in the program in Heavy Hitter.

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FREQUENTLY ASKED QUESTIONS

How should I monitor my heart rate?

04 If your just starting out or don’t want to invest in a heart

rate monitor, there are many apps on your phone that you
can use such as “Instant Heart Rate: HR Monitor” this is for both
IOS and Androids. Now, if you’re training for a fight or want
the most accurate monitor I would highly recommend using a
chest strap such as the Polar h10 Heart Monitor.

How do I perform the exercises? - NOT

05 INCLUDED IN SAMPLE.
If click on any of the exercises on your PDF it will take you to
a video from my Heavy Hitter exercise database. This is show
you exactly how to perform the exercises with proper technique.

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 Warm Up Sets Weight %

How to Perform The Program

It is important to follow the program correctly In order to make sure you
are receiving the right stimulus to increase performance as an athlete.
Here is a simple guide to make sure you are performing correctly.

Super Sets Tempo

When a series of movements has
letter next to them i.e. 2a,2b,2c,
these movements will be
performed one after the other in
order until complete. For
instance: you will see 1A Zercher
squat into pins, and 1B Med ball
under hand toss. These will be
done in order and right after each
other.
Then when the Med ball
underhand toss is done the athlete
will rest and start back over with
until all the sets are complete.
The tempo for each particular rep will
be displayed similar to this:
Front Squat - ([2|1|X]) - The first number
is the Eccentric tempo or portion where
you will lower the weight. So from the
example you would lower yourself for 2
seconds. The next number
is the Isometric pause, so you would
pause for 1 second at the bottom of the
squat and finally the Concentric
(Moving the weight back up) is last. The
letter X represents “explode” as in you
will produce force as fast as possible in
this phase of the lift.
*There is a video in the login portal
that explains this in more depth.

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 Warm Up Sets
As a rule of thumb, if you're going
to be doing a working set of 5
reps, you’re warm-up sets should
consist of 10 reps at around 40%
of the working weight that you
will be using. The next set, you’d
perform around 8 reps at 75% of
your working weight. This will
help you to activate your muscles
and warm up properly.
RPE (Rate of Perceived Exertion)
Is a scale utilized to measure the
intensity of your exercise. Next to
each resistance movement you
will receive a number from 1 to
10, with 1 representing
“extremely easy” and 10
representing “maximal effort”.
Utilize this scale to aid in
determining the load and
overall intensity of each lift.
Weight %
Throughout Heavy Hitter you will
see things like “ Weight% - 80%”
This means I want you to perform
the exercises at 80% of your 1 rep
max (1RM). To calculate your 1RM
perform 5 reps of an exercises at
100% effort, then use this
calculator to learn your 1RM.
https://www.allthingsgym.com/
rep-max-calculator/
Heart Rate %
You can calculate your maximum
heart rate by subtracting your age
from 220. For example, if you're 45
years old, subtract 45 from 220 to get
a maximum heart rate of 175.
In Heavy Hitter you see things like
“Heart Rate% - 80%”. This simply
means that your target heart rate is
80% of your max. So if your max
heart rate was 175, then you should
be aiming for is 140 BPM
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 Workout: Day 1
DYNAMIC WARM UP: NOT INCLUDED IN SAMPLE

EXERCISE SETS X REPS Rest Tempo RPE Weight

1A. Trap Bar

4x5 Seconds 15 sec rest 1
Deadlift Into 10 Isometric
The Pins

1B. Split 4x1 Each Leg 1 Minute Reactive 5 40%

Stance Jump

2A. Z-Press Isometric

Isometric 3x5 Seconds 15 sec rest 1 6

15-20lb
2B.Med Ball Male, 8-10lb
3x1 Rep 1 Minute 0.1.X 7
Overhead Throw Females

Renegade Row 3x4 Each Side 90 Seconds 2.1.X 9 75%

Half Turkish Get Up 2x5 Each Side 45 Seconds Steady 7 75%

CONDITIONING - 4-6 HRs BEFORE OR AFTER

EXERCISE REST ROUNDS HR%

3A. Bag Work 8 Seconds ALL OUT

Combinations
3B. 30 Sec Active - Light Punch Shadow
1 Minute After Shadow 6 85%
Boxing

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 Workout: Day 2
DYNAMIC WARM UP: NOT INCLUDED IN SAMPLE

EXERCISE SETS X REPS Rest Tempo RPE Weight

1A. Trap Bar 4x5 Seconds 15 sec rest ⬇ 1

10 95%
Deadlift Into The
Pins

1B. Split Stance 4x1 Each Leg 1 Minute Reactive 5 40%

Jump

2A. Z-Press
95%
Isometric 3x5 Seconds 15 sec rest ⬇ 1.0.X

15-20lb
2B.Med Ball 3x1 Rep 1 Minute 0.1.X 7 Male, 8-10lb
Overhead Throw Females

Renegade Row 3x4 Each Side 90 Seconds 2.1.X 9 75%

Half Turkish Get Up 2x5 Each Side 45 Seconds Steady 7

CONDITIONING - 4-6 HRs BEFORE OR AFTER

EXERCISE ROUNDS REST HR%

3A. Bag Work 8 Seconds ALL OUT

⬇
Combinations
3B. 30 Sec Active - Light Punch Shadow
6 1 Minute After Shadow 85%
Boxing

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Training Schedule

Intermediate-Advanced (Competing)

MONDAY TUESDAY WEDNESDAY THURSDAY

AM AM AM AM
Aerobic Conditioning (Heavy Aerobic conditioning Conditioning (Heavy
conditioning Hitter) Hitter)

Mid Day
 Mid Day
 Mid Day
 Mid Day


Sparring Boxing Drills Sparring Boxing Drills

Late afternoon Late afternoon Late afternoon Late afternoon

Massage (soft tissue Heavy Hitter (day 1) Massage (soft tissue Heavy Hitter (day 2)
work) work)

HELPFUL TIP
FRIDAY SATURDAY Sunday
Remember to be
AM AM Off eating enough
Aerobic Conditioning (Heavy nutritious foods and
conditioning (Light) Hitter) protein to allow your
body to recover. I
Mid Day
 Mid Day
 often have my
Technical Sparring Drilling technique fighters take ZMA
before bed to allow
Late afternoon Late afternoon them to recover
Off Heavy Hitter (day 3) even easier from the
high volume
workouts.

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 CLOSING THOUGHTS.
I hope you guys enjoyed this quick lesson and learned a
little more about what it takes to become an elite boxer.
Hopefully this just made you hungrier and wanting
more. Luckily for you, my heavy hitter program is a full
training course where you can take it to the next level
and work with me through months of exercises and
drills to get you lean and ready to dominate in the ring.

The best part is, Heavy Hitter is on sale for 50% Off!

BUY NOW

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 Connect With Me
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twitter.com/darustrong

youtube.com/user/Darustrongarchives

Need Help?
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