Dr. Steelhammer holds four of boxing’s five heavyweight titles (his brother, Vitali, carries the fifth)-a feat that’s no doubt due in part to his exceptional strength and conditioning. A Ph D. in sport’s science, Klitschko understands how to train, and his program blends power, strength, and bodybuilding to make his arms both deadly weapons and enviable trophy muscles.
KLITSCHKO’S ROUTINE
1. SIMULATED PUNCHES W/ DUMBBELLS: Rounds 6
Hold a four- to six-pound dumbbell in each hand and throw straight punches with both hands for one minute. throw hooks for another minute, and then uppercuts for one minute. that’s one round. Rest one minute between rounds and then repeat for another six rounds with 10-pound weights.
2. SIMULATED PUNCHES: Rounds 6
Hold a 10-pound medicine ball in one hand and throw it against a wall. Catch it on the rebound and switch hands. Repeat for three minutes, making the same motions with your arms as you did throwing punches with the dumbbells—one minute of straights, then hooks, then uppercuts. that’s one round.
3. HAMMER CURL
SETS: 3 REPS: 20
Klitschko uses 30-pound dumbbells.
4. INCLINE CURL
SETS: 3 REPS: 20
Klitschko uses 30-pound dumbbells.
5. HEAVY BAG
Throw punches on the bag for five minutes. then tape three-pound weights to your wrists and punch for 30 minutes. Perform another five minutes of punching without the weights.
