This will result in greater power in his hooks, where the body twists and rotates to perform the punch. The body is conditioned in a way it simply wouldn’t be in the gym, using standard equipment, and this exercise involves lots of twisting patterns that work Rocky’s abdominals. This is one exercise that beginners struggle to master when seasoned fighters make it look easy through their understanding of timing and rhythm, as well as their well-oiled hand-eye coordination.īack to the more untraditional of exercises in Rocky’s training montage and there are real benefits to hoisting up a net of rocks as we see the character perform. The trainer can also incorporate footwork into this exercise by moving around the area, as well as forcing the boxer to dodge and duck shots of their own as part of combinations.Īnother bread and butter exercise for fighters as Rocky incorporates some of the more standard drills into his training camp. This works on the fighter’s technique, timing, and accuracy as well as combinations. Hitting a tire with a sledgehammer will yield similar results in case your gym doesn’t have an axe and spare logs knocking around.Įvery boxer works punch mitts with their trainers and/or sparring partners. This is actually a common exercise within boxers training camps for its explosive, powerful reps that help build knockout blows. Similar to chopping the tree, Rocky also chopped logs as part of his intense camp. If you do want to replicate this exercise, the edge of a gym’s boxing ring will suffice. This is a highly advanced exercise not to be performed by beginners or kids, or indeed anyone with a history of back issues. We see our favourite Italian-American performing extreme sit-ups over the edge, fully extending the body. While sit-ups are a basic exercise that features in many workout programmes, the sit-ups that Rocky performs in the barn are anything but basic. The exercise is fantastic for working on a boxer’s footwork, which is incredibly important for ensuring that a fighter remains light and nimble on their feet in the ring. A skipping rope makes for a brutal cardio exercise that also challenges the person’s hand-eye coordination, rhythm, speed, and timing. Skipping is a standard exercise for boxers, and is a favourite of Rocky’s as those who have watched the movies will know already. Unsurprisingly, this works the upper body, as well as the core muscles, and requires a good amount of endurance…especially if you want to chop down a fully grown tree. This is a gruelling exercise that provides a full-body workout and can be replicated using a barbell in the gym.Īnother exercise that involves rotation of the core muscles, the power required to wield an axe to chop down a tree is substantial. Rocky carries the log across his shoulders, performing lunges as he transports the log. The pull-up is a fundamental exercise for boxers, training the upper body and adding power to punches. Alternatively, though you do not see Rocky perform the workout, you could also push the sled for a full-body compound exercise that doubles up as excellent low-impact cardio. This is another exercise that can also be replicated in a gym and it is amazing for building power and strength. The character again focuses on his core muscles with this exercise, picking up heaving rocks and rotating his body to throw them. Where Rocky throws rocks in the movie, you could replicate this by throwing a medicine ball in the gym. As the saw moves in front of his body, it causes trunk flexion and makes for an enduring exercise. Sawing the wood gives Rocky a solid core workout, working his body in an untraditional way that he is unlikely to replicate in the gym. Let’s break the franchise’s famous training montage down: This was all performed in an isolated setting allowing Rocky to focus completely on the upcoming exhibition. The movie switches backwards and forwards between Drago’s highly scientific approach and Rocky’s training camp.Īs well as performing traditional exercises such as pull-ups, skipping, sit-ups, punch mitts, and speed bag work the character also saws wood, throws rocks, carries logs, chops a tree, splits logs, hoists aloft a net of rock and, perhaps most famously, lifts a horse cart with people sat inside. Rocky IV showcases the juxtaposition between the main protagonist and antagonist’s training styles.
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