Herol “Bomber” Graham Fighters Training Program

The Herol “Bomber” Graham Fighters Training Program is designed for fighters to follow when getting ready for a Boxing / Kick Boxing / Thai Boxing / MMA Fight

Herol Graham is one of the finest Boxers the World has ever seen. British, European and Commonwealth Champion at 3 weights. Defeated 13 World Champions in his professional career. Won a version of the World title. The one fighter that no-one wanted to fight.
Regarded by many Boxing experts as the consummate defensive Boxer. Almost impossible to hit in his prime and feared by all the greats.

Here is the 8 weeks of hell training program.

“I give myself 8 weeks preparation for a fight if it is possible.
From day 0ne, I start by not mixing my Proteins and carbohydrates in the same meal, especially if I am having weight problems.
You have to remember carbos, proteins and fructose acids don’t digest together.
Eat carbs first then proteins which take approximately 9 hours to digest. Then fructose such as fruits.

1. Get up about 5-6am. One hour run if you are doing a 10 round competition. (Calculate time 10×3 in round = 30 mins running time + 30 minutes extra) to make up the hour.
2. Warm down when finished with good stretches from top to bottom, yes neck as well.
3. You may fancy going back to bed for a couple of hours. DO SO if possible.
4. Get up. have breakfast of porridge or a cooked breakfast (bacon, sausage, egg, mushrooms) NO BREAD!
5. Rest up for 2-3 hours and have a walk.
6. Gym at 11am for technical work, pads, heavy bags with weights. 11/2 hours ample
7. 12.30 Light lunch of carbs but not too much.
8. 4.00pm back in gym. Warm up light shadow boxing, moving around, then after 1/2 hour to stretch out all over. Spar for 1 hour with different guy’s alternating so you don’t really get a rest, they do. But you must pick up your speed rate if in continuous training. It is very difficult.
9. Stretch for 1/2 hour all over.
10. Sauna and massage is a must for those aching muscles and bones.
11. 1 week before the contest NO weights or heavy sparring. Must be light so your muscle can recover. Have three to four day’s of massages. Have a day off and have a good sports massage.You should feel GREAT!

Day of Fight.

Check weight. Should be spot on. If your weight is high, do some skipping, have a light meal.
NO CARBS, sips of water.
If your weight is low make sure you eat enough to balance yourself.
Some people weigh in the night before sometimes on the day of the fight.
Get a feel for the venue, have a walk around with a blank mind and try and cut out any bad feeling such as seeing your opponent and getting worked up.
Last couple of hours you will be getting nervous and start thinking about your tactics of the fight.
45 minutes before fight warm up all body as in training. eg: skip, shadow box and pad work.

Stay composed and focused. GLOVES ON
3 minutes to go.

BELL RINGS!”

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