Train like Rocky! Full training guide Rocky Balboa

You want to become a strong and fast? For example, such as Rocky Balboa? Then this article is just for you. After all, it collected Rocky training of five parts of the film!

Almost all training Rocky are either slums, or in nature. Therefore it is recommended to get somewhere in a red frontlet, find a gray tracksuit (preferably with a hole in the knee), who did not throw a pity then, and go to the granny in village as among the exercises there chopping wood, cleaning the yard of snow (and you can remove the stones from the garden or uproot tree stumps) and the cutting of trees, so that at the same time on the farm help.

But seriously, almost all exercises can be performed in the room (except for running). If you exercise outdoors, then you can easily shabby instead of the standard sports equipment logs or stones. The number of repetitions and approaches, as well as the extra weight adjust independently and wisely.

Rocky (1976)

Training:

• Run.
• Running up the stairs (Rocky was 72 steps up to the art museum Philadelphia).
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• Speed ​​work with the punching bag.
• Push-ups on one hand.
• Push-ups with claps.
• Press, lifting the torso ( "Roman chair").
• Boksirovanie with a large pear.
• Sprint.

Daily distance that ran Rocky was 48 kilometers. Seriously. Magazine "Philadelphia" to do special calculations, according to which Rocky ran for the scene in the movie about 48 kilometers, plus steps to the museum. :)

Speed ​​work with the punching bag

Press, lifting the torso ( "Roman chair")

The soundtrack to the training: Bill Conti - Going The Distance.

Rocky II (1979)

Training:

• Push-ups on one hand.
• Exercises with a hammer and tire.
• Pulling on one arm.
• Press, lifting the torso ( "Roman chair").
• Speed ​​work with the punching bag.
• Sparring.
• with a twist medbolom.
• And a little more push-ups on one hand.
• Divorce dumbbells in hand (judging by the fact that the guy was shouting nearby, Rocky perform 50 repetitions).
• Bench press barbell over his head (alternately press on the chest and bench because of the head).
• Squat lunge in with extra weight and goose step (walking squatting). For starters, you can try to goose-step with no weight with his hands behind his head in a castle.
• Boksirovanie with a large pear.
• Double jumping rope.

Exercises with a hammer and tire

Double jumping rope

The soundtrack to the training: Bill Conti - Going The Distance.

Rocky III (1982)

Training:

• Running on the sand.
• A double blow to a small pear.
• The shuttle and addl step.
• Even more sprints on the beach.
• Speed ​​work with the punching bag.
• Swimming freestyle and butterfly.
• Sparring.
• "Shadow-boxing".
• Double jumping rope.

Exercise "shadow boxing"

Work on the legs: the shuttle and addl step

The soundtrack to the training: Bill Conti - Going The Distance.

Rocky IV (1985)

Train № 1:

• Running in the snow-covered mountains.
• Speed ​​work with the punching bag.
• Sawing logs.
• The side with the twisting medbolom.
• Craving for a weight in special sled.
• Wide grip pull-ups.
• Attacks with an additional weight.
• "Shadow-boxing".
• Chopping wood.

weight for traction on a special sleigh

Train № 2

• Running in the snow, preferably higher above sea level.
• Double jumping rope.
• Press, lifting the torso ( "Roman chair").
• Sparring.
• Chopping firewood.
• Speed ​​work with the punching bag.
• weight pull on a rope from behind the head.
• Press "dragon flag».
• Neutral press dumbbells over your head.
• Rolls from foot to foot in poluprisede with uppercuts.
• Twisting housing with standing the additional weight (weight put on the shoulders of the housing and follow the bends from side to side).
• Bench press barbell above his head on his chest.

weight pull on a rope from a head

Neutral press dumbbells over your head

Rolls his feet

Uppercut

The soundtrack to the training: John Cafferty - Hearts On Fire.

Rocky Balboa (2006)

Here we will miss "Rocky V», because in this part it has little training.

Training:

• Jogging. if you have dog, Take it with you!
• Pull, hand in a neutral position.
• Bench press.
• Bench press weights over your head with one hand.
• Squat back.
• Lifting arms in front of him with chains (you can take a dumbbell).
• Chest Press lying on the incline bench.
• Pushups with medbolom.
• Exercise with a hammer and tire.
• Medbola throws on the floor.
• Even more squats ago.
• Working with heavy pear.
• Conclusion dumbbells in front of him with both hands.
• Pull-ups.

Bench press weights over your head with one hand

squats ago

Hoisting a dumbbell before

Chest Press lying on an incline bench

Medbola throws on the floor

Conclusion dumbbells in front of you with both hands

The soundtrack to the training: Bill Conti - Going The Distance.