WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, balance, footwork, agility, coordination, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
On this WPH Wednesday Workout, we’ll discuss Strength Training and Conditioning with six-time World Middleweight Champion Gennadiy “Triple G” Golovkin.
PledgeSports HERE lists Boxing as one of the top 10 most physically challenging sports. Several studies regarding “science and movement”boxing as the most demanding sport for an athlete because of the power, strength, endurance, and ability to withstand huge hits over a sustained period of time. Boxers regularly undergo months of training camps to prepare for one fight, with jogs in the early morning, followed by sparring, hitting the heavy bag and speed bag, cross training, strength training, and more.
Gennadiy “Triple G” Golovkin is the six-time world middleweight boxing champion, and regarded as one of the best pound-for-pound boxers in the world. Not surprisingly, Triple G is one of the most dedicated and disciplined boxers in the sport, never allowing himself to stray from his peak physical condition, even after grueling fights.
Let’s examine Triple G’s Strength Training program to see how we can become fitter and stronger for handball.
- Jogging
- Sit ups/Crunches
- Planks
- Pushups
- Ab roller wheel
- Resistance band swings
- High knee jumps
- Jump rope
- Shadow boxing with weights in both hands
- Oblique crunches with weight
- Boxer neck strengthening exercises
- Weighted bar exercises
- Squats with medicine ball
- Forearm exercises with weighted bars
Watch Triple G’s Strength Training program HERE and HERE
“I love to workout everyday,” stated Triple G. “I like a mix, hard work and fun work. Two to three hours is easy for me. I need everything (the training), and I understand the training is very important for me.”
“The exercises are designed so the fight becomes easy,” stated Triple G’s former trainer Abel Sanchez. “The fight becomes just another day at the office.”
Triple G lives by the Muhammad Ali quotation, “The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
Everyone wants to win when the referee calls 0-0, but the ones who will win are those who prepare to win.
David Fink
WPH Fitness Director