At two o'clock in the afternoon, Xiang Yingying, dressed in training clothes, stood in front of Luo Qi excitedly, and there were several members of the coaching staff next to Luo Qi, who were looking at Xiang Ying with curiosity.

"Rested?" Roach asked with a smile.

"Rest well! You can start training at any time! Xiang Yingying said firmly.

"Many people envy you and Joshua for their explosiveness, strength, and speed, but these traits can be improved in the acquired scientific training. If you're content with your current form, you'll soon be overtaken by your opponents, and it's even less likely that you'll be able to defeat the mighty Joshua. So, for half a year, you have to forget about your UFC heavyweight champion status. You're just a beginner in boxing right now, and you have to follow the training plan I've set for you without the slightest discount! Roach said very seriously before the training officially began.

Xiang Yingying nodded when he heard this, he agreed with Luo Qi's point of view in his heart, and for real professional boxing, he was a rookie.

"When you MMA fighters are doing strength training, they often use a method of smashing tires with a hammer. Use sledgehammers to smash some of the larger tires to train the overall explosiveness of your punches. In fact, this method is not only used by you mixed martial arts fighters, but also by professional boxers and even your opponent Joshua.

"Its most basic function is to train the explosive power of the body's spin chain and the stability of the core muscles, you need the legs, hips, stride twist and shoulder rotation. Pulling your arms and palms together to complete this explosive movement is similar to the pattern of heavy punches in boxing and turning and back throws in judo wrestling. ”

"In fact, there is no strict standard for the details of this training, so that the explosive power of the three joints of the back leg (ankle, knee and hip) is effectively transmitted into the torso rotation and expressed by the swing of the sledgehammer in the hand. The specific forms of sledgehammer smashing tires include piling, logging, chopping, blacksmithing, etc., but today I want you to use a baseball bat. ”

"Baseball bats?" Xiang Hero was a little puzzled.

"That's right! It's a baseball bat. The advantage of using a lighter baseball bat instead of a heavy sledgehammer is that you can use more speed to complete the explosive action without having to waste more arm strength and affect your speed by using a heavier sledgehammer. ”

"Among you MMA fighters, many people think that the heavier the hammer, the better you can train the explosiveness of the punches, but in fact, the opposite is true, as long as you use the right weight and at a faster speed, you can better train the overall explosiveness of the punch."

Luo Qi said this, looked at Xiang Yingying and smiled before continuing: "I know you like to use a sledgehammer weighing fifteen kilograms to complete this training, but I want to tell you now that if in half a year, your punching speed is not comparable to Joshua's, your chances of winning are even smaller. ”

"So! The first part of our training today was the baseball tire smashing drill, which lasted half an hour. But you have to pay attention to the fact that when this fat ball smashes tires for training, you have to change the frame every two minutes. Remember, you have to be fast, this is to make the transition between your left and right hand smoother, so that your weak left hand has the same attack power as your right hand. ”

"Remember! In the professional ring, one fist will never win two fists. Let's go! Tom, you're here to guide. After Rocky gave instructions to Xiang Ying, he said to a middle-aged white coach beside him.

Xiang Yingying nodded, walked quickly to the tires, and started the first training session this afternoon with a fluttering baseball bat.

"Quick! Hurry up! ”

"Adjust your breathing and pay attention to fight back!"

"Watch your posture!"

Soon, Tom's roar rang out in the training hall!

Half an hour ago, Xiang Hero, who was sweating profusely, stood in front of Luo Qi panting.

"The physical strength is not bad! After a 10-minute break, we move on to the next 'ladder box push-up', which is also about training the explosiveness of your punches. In addition to doing your normal push-up movements, you'll need to use the explosive power of your arms to land yourself on two boxes that are slightly above the horizon. ”

"It's harder than a normal push-up, you need to put your hands on a stable box and lower your body down to do push-ups lower than that, but it strengthens your fast-contracting muscle fibers, makes your explosiveness better, and increases your punch speed."

"You need to do ten sets of twenty in each of this training, and the speed should be fast!" Luo Qi took advantage of the time when the hero was resting to introduce the next training method and points of attention to the hero of the next training.

This training is indeed much more difficult than ordinary push-ups, and Roach actually increased the height of the two boxes by another five centimeters, which further increased the difficulty.

Fortunately, Xiang Hero's core strength is very strong, gritting his teeth and persevering, and the speed is very fast, which surprised Coach Roach and other members of the coaching staff, and at the same time made them very excited.

After two high-intensity trainings, Xiang Yingying was already a little tired, and he sat on the cushion to rest while drinking a functional drink.

However, Roach didn't want to let go of the hero who surprised him, but continued: "The next training is the 'heavy battle rope training' that all professional boxers must train, and your opponent this time, Joshua, has a very strong heavy battle rope training, and the training intensity is much higher than that of other fighters. ”

Xiang Yingying's eyes lit up when he heard this, and he said very firmly: "Coach Roach, my training volume must be greater than his. ”

Luo Qi still appreciated Xiang Yingying's refusal to admit defeat and the strength of the competition, so he said with a smile: "Let's not dilute the amount of training, let me introduce you to the method and effect of this training." ”

"You also know that sandbag training is essential for you as an MMA fighter or as a professional boxer. But when you hit sandbags for a long time, or when you fight for a long time, your arms are easily tired and you can't lift them, so heavy battlerope training is an effective training method for you to improve this problem. So, this type of training is becoming more and more popular in all kinds of combat sports, as it engages your core muscles, multiple blocks of your arms to increase arm endurance. ”

"You have to use the strength of your core muscles to stabilize your body, with the coordination and agility of your body to swing the rope with the momentum, and use explosive power, muscle endurance and cardiorespiratory endurance to make the rope appear in waves for a certain period of time. Moreover, in order to keep the waves uninterrupted, you have to throw the rope with all your strength in a fast, steady and powerful condition. ”