Muscle_&_Fitness_JulyAugust_2016

SPRING FRANK TRAINING
GRILLO
Frank Grillo’s
Boxing Workout
EXERCISE SETS REPS
Jump Rope 6–10
minutes
Shadow Boxing 3
rounds
Grillo
varies his
speed and
steps
Holding
3-pound
weights
Sparring 5
rounds
Wearing
16 oz
gloves
money’s good.’ He said, ‘How are the
roles?’ I said, ‘Some of them are good.’
He said, ‘I have one piece of advice for
you: Keep your knees healthy. That’s all
you need to know.’ ”
Grillo also needs to think about
longevity for the sake of his wife and
three sons. I ask him if he has any
advice for his kids, or anyone, on
building the kind of toughness that
makes for success. “ Grit…is a word
that I love.” He describes how his sons
come with him to the boxing gym, and
he recently enrolled his youngest son
in a kids’ boxing class.
“About halfway through, he was
being a pain in the ass. So I pulled
him aside and I said, ‘Listen, I don’t
care if you don’t like doing this. You
don’t have to. But it’s an hour once a
week. You can make this fun, or you
Bag Flip q
Grillo flips a heavy bag end
over end for the length of the
gym. He believes that repeated
explosive motions build conditioning
best for the anaerobic
demands of boxing. His rest
periods are usually 30 seconds.
can sit over there and watch the
other kids, but you are never going
to quit.’ He went back in reinvigorated.
Does he love it? No. But did
he under stand what I was saying?
Yes. And that’s the important
thing. Whether you’re in the ring
or you’re auditioning over and over
again, don’t fucking quit. I know
that sounds clichéd, but when you
think about it, only good things
can happen.”
Mitt Work 5
rounds
Heavy Bag 5
rounds
Swiss Ball
Bench Press
Wearing
10 oz
gloves
3 minutes
each*
3 10
Swiss Ball Flye 3 10
Goblet Squat 3 10
Pullup 3 10
Swiss Ball Plank 1 Hold for
time
Crunch 1 100
*Rounds last three minutes, and Grillo
rests only 30 seconds between them.
After hitting the heavy bag, Grillo rests five
minutes before strength training.
Sometimes he’ll perform a set of battling
ropes between sets of strength exercises
for a more active recovery. Grillo changes
his workouts constantly, opting for
whatever exercises he feels up to on a
given day. He performs weight-training
exercises for the entire body over the
course of a week. Despite having
impressive arms, Grillo does no direct
arm training and credits his development
to boxing.
Battling Ropes q
Grasp the ends of a rope
(secure the middle around a
sturdy anchor point) and assume
an athletic stance. Whip the
ropes into the ground as hard
as you can. Grillo alternates
patterns to change the stimulis.
46 MUSCLE & FITNESS JULY/AUGUST 2016