Rocky Training

Fight Training: 24’s

Rocky Training

What set’s a Legendary fighter apart from a good fighter, or even the average guy?

It’s not necessarily more talent, although it helps. It ain’t a head start in life, that’s for sure. It’s a combination of hunger and a will to succeed, as well as some Legendary training. Even in fictional character’s like Rocky, it was his training that pushed him to beat more talented guys like Apollo Creed and physically superior guys like Ivan Drago or even Mason Dixon.

Rocky Marciano had read that Joe Louis – probably the greatest heavyweight of all time – ran 6 miles a day. Rocky, knowing that he didn’t have the talent that Joe possessed, figured he had to run double that. And he did. He also went on to knockout his hero, albeit Joe was in the midst of a comeback and far from his prime.

Marciano is a Legend because of his heart. As are Arturo Gatti and Mickey Ward. Guys who didn’t have the most talent in the world, but who’s heart couldn’t be matched. Marvin Haggler, James Braddock, and the recently deceased Smokin’ Joe Frazier are also Legends who didn’t have the talent that other’s had, but achieved greatness due to their heart, work ethic, and hunger.

Boxing changed my life…

By showing me what pain really was. A year or so into my brief career I really began to figure out what I was doing with my training. I had some of the best workouts of my life during that span. Not only because the stuff I was doing was great, intense, and even fun, but because I was training for a fight. I was training for something that created urgency and brought intensity into every workout, set, and rep I did.

I walked into that boxing gym on a sweltering summer day because, yes, I loved the sport, and it had always intrigued me. But also because of the Legends I mentioned above. The respect I had for who they are and how they fought. And even because of the training montage’s in the Rocky movies, it’s hard to find something more inspiring than that. If I could train like that I knew something great would happen, and it did.

What brought me from an 0-2 record, to 2 straight wins by KO

Before boxing, bodybuilding was my primary focus with regards to training, because that’s all I knew. As you probably know by now, theHow to Knock Someone out results didn’t come. When I started boxing, the out-of-the-ring training was completely bodyweight exercises and workouts that left me feeling tired, weak and drained.

As I mentioned earlier, my experimentation with different training methods began to pay off with muscle gains, fats loss, and dramatic improvements to me speed, power, and overall athleticism. My endurance actually improved dramatically as well. Which was weird because I almost completely cut out long runs and traditional endurance training.

With the help of a trainer at the gym I was now working with, we developed some pretty awesome sets that combined powerlifting with circuit training. The goal was to build power that lasted, so we created some pretty unique sets. One of which was 24’s.

24’s and Terry Crews

I hadn’t done 24’s in years, and actually kind of forgot about them until I saw a youtube video of Terry Crews done by He used 24’s as a warm-up, like the following (6 reps of each exercise):

  • Upright Row
  • Clean + Press
  • Squat
  • Romanian Deadlift
  • The trainer that I was lucky enough to come across showed me these kinds of sets that he used with his pro football clients. We made some tweaks to the exercises and created some pretty awesome workouts that helped me get a lot stronger, much more powerful, and led to me knocking out my next two opponents.

    I recently saw the Terry Crews video (a few weeks ago), and started getting back into the training I was doing at around that one-year mark of my fighting career. And the workouts have been amazing.

    Check out the video I posted below. It’s a set that you can incorporate into any workout. You can also mix and match the exercises, but keep the same structure to the set, and make sure you’re lifting a heavy weight that’ll almost get you to fail at 6 reps.
    This set of 24’s
    • Modified clean and press
    • Plyometric chin-up with a knee tuck
    • Med ball push-ups
    • Walking push-ups’ with a row
    Use a weighted vest if you have access to one. It can turn easier bodyweight training into much harder, more challenging exercises.
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    • nick

      how many sets do you do of this?

      • Do 3 rounds of this circuit, 45-60 seconds rest in between each round.

    • nick

      How many rounds do you do?

    • anthony

      hey chad. I sent you an email about boxing, and mass gaining, if you get chan,e please read it as there are several things I need srs advice on.

      in short though, I was wondering did you put on muscle before or after you were done with boxing competitively? Reason I ask is I found an article on that says you put on 32ibs from 150 to 182, but wouldnt that put you up several weight classes? How did you feel in the ring with the added weight "competition wise"..


    • anthony

      Ok lol, got confused over that, makes much more sense now though?
      so did you compete mostly light welter? Then welter (152) on last fight kinda thing?
      Im looking to get into the fitness industry myself, but I also wanna get back into boxing and get some matches in, so I have a lil clash of interest (this clash of mentalitys did kinda lead me to your site though 😉 lol).

      was your coach ok with it when you stopped competing as I know some coaches dont like it unless you compet lol (more bout that kinda stuff in email though)

      thanks – ant

      • Haha ya my coach was pissed. Still calls me to get back into the gym but I think he's finally starting to lose hope.

        I had to chose between the business and the boxing. Think I made the right decision. Although I do miss the sport.

        I fought at welter, then middle as I gained weight. At welter I never even made the weight limit, always weighed in at or below 150lbs. So I probably could've even dropped more.

    • anthony

      Do you still train in the gym now, or is it something you cant do due to the coach encouraging to compete, just wonderin cus I went through a similar thing when I did it when I was younger lol.

      did you have a lot of matches in the ams? How many bouts did you get in before pursuing personal training?

      • I still get in the gym and spar for sure. I had 6 fights, then moved up for one, and got too heavy after that (something I was pretty excited about).

    • anthony

      Thanks for the input man, sounds like the path youve fullfilled is one I wanna take myself, im back in the gym, wanna get some matches in but after that I wanna put on some mass and look to becoming a personal trainer myself. I think things like this happen for a reason so hats off to you for the site man.

    • Fisherking

      I’m going to have to disagree with you on Hagler…he was a superbly talented boxer-puncher…he had it all.

      • I’ll bow out on this one, well said and I agree. I misspoke.