One of the most underrated joys of life is working with great people.
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.
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.
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. Here’s the workout:
- A1 Ropes slams
- A2 Overhead ball throw
- A3 Farmers walks
- A4 Sled pull
- A5 Rope circles
- A6 Landmine punches
- Breathe! (60 seconds)
Don’t try this one at home!
It’s 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.
If you ever wanted to know how we train elite athletes, check out the video.
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