Instagram story viewer> @stephen_opsal> Posts

Stephen Opsal

@stephen_opsal

61

posts

2K

followers

1033

following

Boxing/S&C
🔸Simple, effective training for competitive/recreational athletes
🔸DM For in Person/Online Training
@dogpound
📍LA

POSTS STORIES REELS TAGGED

Download All

Friday Full Body📈

Biasing the velocity side of power production these next few weeks to try and hit some sprint & jump PRs. All this means is that I need to maintain strength while ensuring I’m fresh for sprint/jump sessions.

A few ways I’m doing this is by lifting with shorter ranges of motion to reduce muscle damage, leaving more reps in reserve, & using lower volumes on lower body days so I don’t beat up the legs too much for sprints & jumps.

•Hands on Hips CMJ-Worked up to a max height.
Using this as a warmup. Sprints yesterday so not working any plyos today, this just gets the legs fired up to rip some lifts without beating up the legs too much (hands on hips reduces landing forces).

•Low Block Power Cleans-Heavy 2 then 3x3 at 75%
Less ROM to save the legs & back for jumps next workout.

•Banded Trap Bar Deadlift-4x2
Chasing .6m/s here. This keeps me around 4 reps in reserve ensuring I’m not too fatigued for sprint & jump work while still maintaining strength.

•Dips-3x6
•Rows-3x12
•Neck flex./ext.-2x15 each
#strengthtraining#plyometrics#boxing#athletictraining#fullbody by @stephen_opsal

3

1

an hour ago

Solid day📈

Speed Work/Warmup⚡️

Waking up the body with 3x5 of each:
1) Drop-Catch Mb Toss
2) RSI Pushup Oscillations
3) RSI Arm Pogos
There’s nothing I won’t measure on the OVR lol.

Strength/Armor Building🦾

•Medium Grip Incline Bench-3x5
Poliquin Clusters: 1 set=5 reps resting 20sec between each one. Do neck while you rest to save time👍
•Supramaximal Eccentric Pulldowns-3x5
First time taking pull-ups out of the program in nearly a year. 4 plate pull-up coming soon.

•BTN Press-2x7
Always like to microdose some overhead work in whenever I can to keep the shoulders healthy.

•GHD Leg Raise-2x8
Overloading the eccentric on these too by straightening my legs otw down.

•Arm Farm-1 set to failure each
Hate training arms but forced myself to do at least 1 set of this weird science based looking shit with a cuff. Fucked up my elbow tendon on the bag a few months back so I need to train them (reluctantly).
#strengthtraining#plyometrics#boxing#athletictraining#strengthandconditioning by @stephen_opsal

3

1

2 days ago

Spam these👍
•Chins (Lat focus)
•Barbell Rows (Upper back/rhomboid focus)
•Olympic Lifts (Trap focus)
#strengthtraining#backday#strengthandconditioning#boxing#plyometrics by @stephen_opsal

3

8

4 days ago

Honestly felt like I could’ve ran through a wall after this one⏬

Goal for this new block is to get the sprint & jump numbers up. A couple changes I’m making is cutting out deep squats & hinges for a few weeks so I stay fresh enough to truly produce my highest outputs.

The body was PEAKING after this one.

•Lateral Jumps-10min
Set a timer for 10min and got as many quality, high intent jumps as I could. This includes warmup jumps.

•Hip + Hang Power Clean-4x1+1
Nothing more fun than tossing a weight off your hips and catching it over your head. The barrier to entry on a high hip snatch is so low too. Low complexity, high intent.

Paired w/ Approach Jumps-4x3
First time measuring these in months and got 1” from my all time best, and this is a few days after maxing out my back squat. Super excited to see the numbers in the coming weeks.

•Anderson Squat(with chains)-4x3
Keeping the bar speed above .45m/s. The lesser ROM on these tear up the legs a bit less than full squats so I’m not cooked for sprints later this week.

•Hip Thrust(with bands)-3x6
Really going off feel on these. Trying to move as fast as possible and honestly never felt so much intent go into hip extension before. Definitely keeping these in rotation.

•Bike Sprints-9x30on/30off
Essentially re-running @dustinlebel 8wk conditioning program with my own modifications. Definitely the most time efficient, simple conditioning program on the internet. Check it out, it’s free.
#strengthtraining#plyometrics#boxing#athletictraining#legday by @stephen_opsal

3

2

5 days ago

Work⏬

•Depth Jumps-4x5
Goal here is to still be relatively quick off the ground while reaching deeper ranges of flexjon than in drop jumps.

•Clean-Build to a heavy single
Saving the juice for front squats while still getting some heavy touches.

•Front Squat-15 reps w/ 83% of your 1rm on the bar
Here I got 6/5/4 while keeping bar velocity above .3m/s

•RDL-3x6

•HIIT-8x30s on 30s off
Go about 80% for rep one and maintain that wattage each rep. Last one should be a GRIND.
#strengthtraining#plyometrics#athletictraining#strengthandconditioning#boxing by @stephen_opsal

3

4

8 days ago

My current training split⏬

The goal is to raise all general fitness qualities concurrently. This split trains each muscle group 2x per week while also having 2 dedicated conditioning sessions (1 low & 1 high intensity).

All of this is scheduled around 4-6 weekly boxing sessions, with one complete recovery day on Sunday⬇️

Sun-REST
Mon-Lower Body (strength/power/conditioning)
Tue-Upper Body (strength/joint robustness)
Wed-REST
Thu-Field Workout (speed/low intensity conditioning)
Fri-Full Body (strength/power)
Sat-Rest
#boxing#strengthtraining#strengthandconditioning#plyometrics#conditioning by @stephen_opsal

3

6

8 days ago

Upper body training to get strong & yoked⏬

•Medball Shuffle/Situp Toss-2x5 each

•Bench-2/4/4/4/4
+Neck Flexion/Extension-2x15 each

•Chins-4x5
+Cable Chops-2x7

•Single Arm Overhead Press-2x6
+Bayesian Curl-1x10
#strengthtraining#boxing#plyometrics#upperbody#athletictraining by @stephen_opsal

3

4

11 days ago

💨💨💨

•Various Box Jumps-10:00
Solid warmup while getting some high outputs in positions you aren’t used to. Roll/twist/pop up into jumps, get creative.

•Power Clean-Work up to 1-2 heavy singles
Nothing crazy here just getting some quality reps in without wrecking ourselves before squats.

•Squat-5x3
2 heavy sets then 3x3 5-10% lighter. Aim to finish your last rep faster than .4m/s if you have access to a VBT device.

•Dips-4x5
Pair w/ TRX Rows-4x9

•SL Hammy Slides-2x15
#strengthtraining#boxing#plyometrics#athletictraining#legday by @stephen_opsal

3

8

13 days ago

☄️☄️☄️

SPEED/POWER⚡️

•Drop Jump-20 reps
Rest as needed between reps. Goal is to jump as high as possible with a GCT<.25sec.
•Clean-4x1+1
Cluster sets; 4x2 rest 30sec between both reps

STRENGTH/ARMOR BUILDING🦾

•Front Squat-15 rep giant set
Accrue 15 reps at 83% 1rm. Here I did 4/4/4/3.
VBT cut-off: .4m/s
•RDL-3x6
•Leg Extension-2x10
#strengthtraining#plyometrics#boxing#athletictrainijg#strengthandconditioning by @stephen_opsal

3

2

15 days ago

Can’t withstand what you’ve never experience before, get after it🦾
#strengthtraining#plyometrics#athletictraining#boxing#strengthandconditioning by @stephen_opsal

3

3

17 days ago

Full Deets⏬

Warmup/shoulder prep:
•Handstands-5min
Boxers need to add more reaching into their training. Upwards/downwards/horizontally, it’s all good. Learn to stabilize your scaps in a variety of positions.
•Medball Oscillatory Toss/Rotational Slam-2x5 each
Adding the oscillation is an easy way to intensify your Medball throws. This mimics a plyometric-like rebound effect but for your trunk musculature.

Strength:
•Bench-2/4/4/4
Trying to keep the bar speed above .2m/s on the final rep to bring me to around 2RIR

•Chin Ups-4x5

•Single Arm Press-2x8

•Cable Chops-2x8

•Neck/Arms Quadset-1x10 each
#strengthtraining#boxing#plyometrics#upperbody#athletictraining by @stephen_opsal

3

4

18 days ago

Hopefully this doesn’t exceed my stimulus to fatigue ratio
#strengthtraining#plyometrics#weightlifting#strengthandconditioning#funny by @stephen_opsal

3

22

25 days ago