One of the most underrated joys of life is working with great people.ย
In 2013, I began coaching Andrew Moloney for the Commonwealth Games.
I was Andrews strength and conditioning coach. In 2014 he won gold in Glasgow and I earned my Poliquin International Certification level 5, one of the highest certifications to bestow any strength coach from working with such an athlete.ย
I continued training Andrew right up until he moved state (about the first 13 or so professional fights). As a trainer and coach, Andrew made me better. His heart, drive, commitment is second to none. He wanted to be the world champion, and I knew one day he would be.ย
And on February 29th, 2020, he did it. He became the WBA super flyweight champion of the world.
We had very specific blocks of training based upon when Andrew was scheduled to fight and we shared many gruelling sessions together. Our conditioning sessions were something else.
As Andrew had to be ready for 3-minute rounds, I structured all of Andrews conditioning work to be around 3 minutes of work time and 60 seconds rest. In this training clip, Andrew does 6 exercises, each 30 seconds in length. Hereโs the workout:ย
- A1 Ropes slamsย
- A2 Overhead ball throwย
- A3 Farmers walks
- A4 Sled pullย
- A5 Rope circlesย
- A6 Landmine punchesย
- Breathe! (60 seconds)
4 rounds
Donโt try this one at home!ย
Itโs intense and is done under very strict conditions, i.e I never allowed performance to drop between rounds under 10%. If it did we stopped.ย
If you ever wanted to know how we train elite athletes, check out the video.ย
Train hard!ย
Mark Ottobreย
Enterprise Fitness
If you have a question, ask Mark at theย Enterprise Fitness Facebook page.ย If you would like further information about training with Mark or a member of the Enterprise Fitness team, email [email protected] or call 1800 887 143.
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