The Evander Holyfield training program can help you become a powerful fighting force inside or outside the squared circle.
The twelve week macro cycle was broken down into four mesocycles of three weeks duration. Each 3-week period had specific goals, and each subsequent 3-week period built upon what was established in the preceding periods. The conditioning goals for each mesocycle were as follows:
Weeks One, Two and Three 1. Maximize muscle mass -- Evander needed to increase his body mass from under 210 to 220 pounds. 2. Minimize fat accumulation during hypertrophy phase (dietary strategies including "zig-zag" diet were employed). 3. Improve general strength and fitness foundation, including moderate aerobic threshold intensity training. 4. Begin training to increase anaerobic threshold. 5. Introduce light plyometrics.
Weeks Four, Five and Six 1. Maximize limit strength of muscles/movement used in boxing (emphasis on legs). 2. Increase anaerobic strength endurance (maximum force output time after time). 3. Begin training specific skills (weaknesses) in earnest. 4. Concentrate on between-workout recovery. 5. Introduce explosive strength and starting strength with moderate plyometrics.
Weeks Seven, Eight and Nine 1. Maximize explosive strength. 2. Specific event skills must predominate all skills training sessions. 3. Continue anaerobic threshold training. 4. Maximize between-workout recovery. 5. Incorporate weighted plyometrics and hill/stairs running.
Weeks Ten, Eleven and Twelve 1. Maximize ballistic strength (starting strength) using "shock" plyometrics (built on a 9-week base of plyometrics progression).2. Heavy emphasis on anaerobic threshold. 3. Maximize between-workout recovery ability. 4. Heavy emphasis on skills. 5. Emphasize speed, agility, ballistic movements. 6. "Overspend" drills in final preparatory period. 7. Begin "complex training" (description below) as a replacement for normal weight training.