24/5/17
@Sentoguy and @FightinIrish26 appreciate the comments, will take it all on board and thank you for the kind words.
Tuesday
Recovery Workout - 8:45pm
3x2 Shadowboxing: focusing on footwork
Circuit x4:
Bodyweight Squats x10
Press Ups x10
Weighted Crunches @15kg x10
Wednesday
Circuit Training - 11:00am
Circuit x4:
KB Swings @20kg x15
Dumbbell Push Press @12.5kg each x10
KB Sumo Squats @20kg x15
Renegade Rows @12.5kg x14 (7 each arm)
Standing Single Arm External Rotation/Band Pull Aparts w/ External Rotation
3x10 each shoulder
3x10
Boxing Session - 5:30pm
Laps round gym+1x3 Shadowboxing to warm up
5x2 Sparring: With a lad who was 90kg and 6ft something but quite he’s new. First 3 rnds were just jab at low power as it was his first spar, then last 2 rnds he could throw any straight shots an I had 7 backhands+unlimited jab in each rnd. Worked on my defense, keeping the guard high not dropping hands etc. and slipping and deflecting. Guard felt solid and I landed some nice looking right hands, they weren’t hard though as it was only 50-60% and he was fairly new.
4x2 Partner Pads: worked hip rotation
With partners: one had to jog down a 100m ish decline then sprint back up the incline while the other was squatting the whole time, then we swapped doing it twice each.
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29/5/17
Thursday
2 Mile Run - 9:00am
Decided to do two or three 2 mile runs in a week instead of one 3 mile as I find I skip this the most. Since 2 miles only takes roughly 15 mins I find I can make myself do it, so I’ll be getting more miles in just not at the same time.
Strength Training - 3:30pm
Squat
3x3: 70kg, 70kg, 72.5kg
Band Pull Aparts w/ External Rotation
3x10
Dumbbell Bench Press/Supinated Grip Pull Ups
3x5: 25kg dumbbells
3x5: bodyweight
Front Squat/Dumbbell RDL
3x5: 45kg
3x5: 30kg dumbbells
Short rest time, with explosive movement
Saturday
Hill Sprints - 9:15am
5 minute jog+dynamic stretches to warm up
4x120m on a steep incline
Did these before I ate breakfast and I could literally feel my muscles running out of energy.
29/5/17
Strength Session - 1:50pm
Deadlift
3x3: 90kg, 100kg, 105kg
OHP/Band Pull Aparts w/ External Rotation
3x3: 45kg, 47.5kg, 47.5kg
3x10
Dumbbell Shoulder Press/Dumbbell Rows
3x5: 17.5kg, 20kg, 20kg
3x5: 30kg
Boxing Session - 3pm
Ropes+dynamic stretches to warm up
Footwork drills:
In and out
Hip Switches
Fast Feet over hurdles
Fast feet on ladder
30 seconds on each in each round w/ plank in between rounds and 30 seconds rest
Bags:
3x2 at various tempos and various distances w/ plank or squats between rounds and 30 seconds rest
Swapped between the two doing 2 rnds of each total then 1x5 on ropes w/ sprints to finish
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31/5/17
Tuesday
2 Mile Run - 3:15pm
Started to do some neck exercises in a little circuit after runs so I can avoid my head snapping back as much as possible:
Neck extensions
Neck flexion
Neck lateral flexion (both sides)
3x10 w/ 4kg plate
31/5/17
Wednesday
Circuit Training - 12:00pm
Circuit x3 w/ band pull aparts between rounds:
KB Swings x20 @20kg
Dumbbell Push Press x15 @12.5kg dumbbells
KB Sumo Squat x20 @20kg
TRX Rows x20
Standing Single Arm External Rotation
3x10 each shoulder
3 minutes sprint on a bike @85% effort
Boxing Session - 5:30pm
Laps round gym+some more warm up drills
1x30 Partner Pads: working basic jab and jab defenses
3x30seconds Bags: 100% effort
1x2 Bags
1x1 Bags
1x30seconds Bags: pyramid down with less than 30 secs rest
Bodyweight circuit to finish
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3/6/17
Thursday
Strength Session - 1:50pm
Squats
3x3: 70kg, 77.5kg, 77.5kg
Bench Press/Band Pull Aparts w/ External Rotation
3x3: 60kg, 67.5kg, 67.5kg
3x10
Front Squats/Standing Single Arm External Rotation
3x3: 55kg
3x10 each shoulder
Trying to build up to my previous working weights and then maintain that over summer.
Friday
Tempo Intervals - 9:30am
15 seconds @75% 45 seconds jog x12
Boxing Session - 6:00pm
1x2 Rope
2x2 Shadowboxing
4x2 Bags: trying to work on a high guard, planting my feet properly and head movement.
2x2 Double End Bag: working movement (just got my first pair of boxing boots)
1x2 Rope
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5/6/17
Strength Session - 4:40pm
RDL/Barbell Rows
4x5: 60kg
4x5: 60kg
Dumbbell Shoulder Press/Standing Single Arm External Rotation
4x5: 20kg dumbbells
4x10 each shoulder
Boxing Session - 5:30pm
1x5 Ropes+some dynamic stretches to warm up
2x2 Shadowboxing
4x2 Bodyweight Circuit: press up variation, leg exercise, ab exercise
4x2 Bags: alternated with bodyweight circuit
Shoulder Press x10 w/ 4kg dumbbells then tire flips for 10m and back x1
Flyes x10 w/ 4kg dumbbells then tire flips x1
Curls w/ 4kg dumbbells then sled sprints 10m and back x2
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6/6/17
Tempo Intervals - 5:55pm
15 seconds @75% 45 seconds jog x12
Circuit:
Neck extensions
Neck flexion
Neck lateral flexion (both sides)
3x10 w/ 4kg plate
7/6/17
Circuit Training - 11:45am
KB Swings @20kg x10
Press Ups x10
TRX Rows x10
KB Sumo Deadlift @20kg x10
Standing Single Arm External Rotation x10
Repeated 8 times with no rest
Sled Sprints w/ 20kg load
3x10m
2x10m
1x10m
2x10m
3x10m
Rested till I had nearly recovered then went again.
Boxing Session - 5:30pm
Laps round gym to warm up
4x75m sprints
1x200m sprint
5x2 Bags: working different ranges and tempos
5x2 Footwork Circuit: 20 secs each exercise
Did alternating rounds on the bags and circuit w/ no rest.
4x2 Bags: 10 secs non-stop then 10 secs off for whole round
Bodyweight circuit and stretch off to finish.
Felt fit today, think the last few weeks I’ve just been a bit off but am feeling good now. My coach told me to take a couple of weeks “off” i.e only 3 sessions a week before getting into properly training during the summer, so that’s what I’m going to do, will just have to watch nutrition doesn’t get too messy.
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16/6/17
Just had over a week of doing nothing (training wise) and I kind of enjoyed but kind of hated it, either way back into it now. Going to do another easy day tomorrow then going to start to ramp it up for the summer next week.
Boxing Session - 11:30am
2x2 Ropes: did 10squats 10press ups 10crunches after both rnds
2x2 Shadowboxing
7x2 Bags
2x2 Double End Bag
Did 10 press ups 10 squats 3 times with no rest to finish.
Felt fitter than I expected which is positive although I felt a bit sloppy at times. Also said I was going to watch my nutrition… I may have put on a kg or two. Feel optimistic about getting down to 68kg think I feel more motivated after losing.
Also a couple of the pros were sparring and one came into the bag room where I was, in his white shirt covered in blood, he’s a notorious bleeder an I’ve seen him on the telly but it looks so much worse in real life haha.
19/6/17
Did a lot of walking over the weekend didn’t expect my legs to hurt after that Friday session but they fucking did haha.
Boxing Session - 5:15pm
2x2 Ropes w/ 5x press ups and 5x squats x2 after each round
2x2 Shadowboxing
6x2 Bags
1x2 Double End Bag
5 clap press ups, 5 squat jumps, 5 leg raises x5 w/ no rest
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20/6/17
Conditioning Session - 5:10pm
Dynamic warmup+1x2 rope
10m Sprints x6 (10m there, 10m back)
1x2 Shadowboxing
Repeated that x3 w/ no rest anywhere. Trying to keep technique even when gassed (which I was haha).
21/6/17
Been 16 days since I last did any strength training an so I decided to jump straight in with a leg workout… probably not the best idea, I could tell after the first set of squats the DOMS were going to be brutal.
Strength Training - 11:35am
Squats/Box Jumps
3x5: 57.5kg
3x5
Front Squats/DB RDL/Band Pull Aparts
3x5: 45kg
3x5: 30kg dumbbells
3x10
DB Lunges
1x3 each leg: 17.5kg
2x5 each leg: 17.5kg
Done weighted lunges maybe once before so they were a surprise, didn’t expect them to be so hard, the first set was awkward as I was getting into the movement which is why I only did 3 reps.
Trying out sets of 5 reps just because I haven’t in a while and also going to go for a upper/lower split to see if it makes any difference on recovery.
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25/6/17
Conditioning Session - 12:10pm
Dynamic warmup+1x2 shadowboxing
Plate Swings (no KBs at home) @20kg x25
Plyo Press Ups x5
Repeated 6 times. Read Dan John’s 10,000 KB swing article and I like the idea of high volume KB swings but I think 500 4 times a week is excessive considering other training.
After that lower body session last week I couldn’t walk properly for two days let alone train then was working so didn’t train for 3 days which isn’t ideal. Annoyed that this is happening more often, have to knuckle down, find it hard when there’s no set schedule (finished college and boxing classes not on for a while). No excuses though, all down to me.
25/6/17
Conditioning Session - 6:10pm
Dynamic warm up
5x DB Snatches each arm
5x DB Swings each arm
10x Burpees
Repeated 5 times
Got this off Ross Enamait, called the magic 50. Only used a 13.5kg dumbbell as I’ve never done DB snatches or DB swings so didn’t want to jump in too heavy but could have definitely gone heavier, was a good little circuit though.
26/6/17
Strength Session - 12:30pm
Speed Bench
4x3: 37.5kg
DB Incline Press/Neutral Grip Pull Ups/Band Pull Aparts
4x3: 25kg db
4x3: 5kg
4x15
BB Row/Pallof Press w/ Band
4x3: 60kg
4x5 each side (do you need to do both sides? never done these before)
Band Tricep Pushdown
2x50: used lightest band, felt some elbow pain this morning so threw these in
Boxing Session - 3:40am
2x2 Ropes w/ 5 clap press ups and 5 squat jumps after both rnds
2x2 Shadowboxing
5x2 Bags
2x2 Shadowboxing
1x2 Ropes cooldown
Kept a high pace and really worked on my head movement.
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28/6/17
Tuesday
Conditioning/Active Recovery - 12:30pm
1x2 Ropes+1x2 Shadowboxing
5x DB Snatches each arm
5x DB Swings each arm
10x Burpees
Repeated 5 times @13.5kg (kept it light)
Wednesday
Boxing Session - 6:00pm
2x2 Ropes w/ 5 clap press ups and 5 squat jumps after both rnds
2x2 Shadowboxing
4x2 Bags
1x2 Double End Bag
KB Swings @20kg
1x50
1x30
1x20 (forearms were burning)
Pallof Press w/ Band/Band Pull Apart
3x5 each side
3x10
Kept a fight pace on the bags.
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30/6/17
Strength Session - 10:30am
Box Jumps
4x3
Speed Squats
4x3: 40kg
Front Squats
4x3: 50kg
Hip Bridge/Single Leg Hip Bridges
3x10
3x10 each leg
Was at home for this one hence the limited exercises. Lower back feeling a little sore, most likely from the KB swings on Wednesday so threw the hip bridges in.
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1/7/16
Boxing Session - 10:00am
2x2 Ropes w/10 sec sprints
4x2 Bags: some 10 second punch out drills (plank for 30sec after each rnd)
4x2 Partner Pads (sit ups for 30sec after each rnd)
4x2 Shadowboxing: high tempo (leg raises for 30sec after each rnd
1x3 Ropes: squats after rnd
4 minutes: 100m down incline, 100m back up. Did 3 an a quarter total, nearly threw up, but stayed in 3rd whole time behind some quick cunts.
Also, weighed in after training at 69.8kg. I lost a fair bit in sweat and I’d only had a light breakfast so it’s not my walking around weight, but I’ve been aiming for under 70kg for a year and it’s encouraging to see I can get under 70kg.
Haven’t been under 70kg for as long as I can remember, made it a bit of a mental block but I’m right there.
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