T Nation

Rio 2016 Boxing

So heres the deal.
I used to box quite regularly and got pretty good, good enough to compete but never did.
So after watching the boxing at this years olympics I have to say a wasn’t overly impressed. Not that the standard was terrible I was just expecting a lot more. Then I heard Anthony Joshua (Team GB Gold medal winner SuperHeavyWeight division) say that he only started boxing 4 years ago and it got me thinking.
Why not give it a go.

So this is my log I am creating to keep me on track towards my goals.
The ultimate goal is Rio 2016 and before anyone says anything I know that seems like a massive pipe dream but so does the idea of one day looking like Phil Heath but that doesn’t stop people from going to the gym.
I will be breaking up my goals into manageable and hopefully attainable parts that will all sum towards the end game.

The UK novice national championships are taking place right now.
So thats my first goal ‘2013 Novice national champion’.

So training started today.

I am going to work my way up to a modified Mike Tyson circuit as outlined here.

Obviously Im not Mike Tyson (no shit) and I have a full time job so 2000 sit ups and 800 dips on a daily basis is out of the question. But I do intend to work my way up to it slowly.

Todays Circuit consisted of 100 sit ups, 80 dips, 50 press ups and 50 shrugs. I will be doing this anywhere between 3 and 5 times a week and from now on will call it circuit1 so that I don’t have to write it out each time. This felt pretty easy but Im not gonna be the kind of idiot who think “oh that was easy I’ll do 3 times as much tomorrow”.

[quote]TheBeez wrote:
The UK novice national championships are taking place right now.
So thats my first goal ‘2013 Novice national champion’.

So training started today.

I am going to work my way up to a modified Mike Tyson circuit as outlined here.

Obviously Im not Mike Tyson (no shit) and I have a full time job so 2000 sit ups and 800 dips on a daily basis is out of the question. But I do intend to work my way up to it slowly.

Todays Circuit consisted of 100 sit ups, 80 dips, 50 press ups and 50 shrugs. I will be doing this anywhere between 3 and 5 times a week and from now on will call it circuit1 so that I don’t have to write it out each time. This felt pretty easy but Im not gonna be the kind of idiot who think “oh that was easy I’ll do 3 times as much tomorrow”.[/quote]

I’ll be following. That is a very cool workout to follow. Since you have a full time job how are you going to work in that regimen??

Hey Stefan,
Thanks for joining.
Well I work a 12 hour day (6 'til 6) which means anytime spent outside of work is either dedicated to sleeping cooking my meals for the next day or actual boxing training which I am doing 5 days a week. I do sometimes get an hour during the day to hit the gym during which I will try to do this circuit. Tomorrow I will be doing the circuit1 again and to be honest I’m aching a little from yesterday so I’m not sure how well this is going to go but I’ll let you know.

Dude. This is awesome. I’ll be following.

Believe in yourself, and dedicate your whole life to this. If your friends and family aren’t calling you crazy/selfish/immature/unrealistic, then you need to work harder. :smiley:

If you do that, I guarantee you can make your goal. Looking very much forward to seeing how this goes.

Hey hastalles, welcome to the log,

So today was my second day of Circuit1 and I have to say it was a lot harder than on the first day.
I have done more dips already this week (160) than I think I have done in my whole life put together so my triceps are aching pretty hard. Even so I feel that friday will be manageable.
I imagine that this will be a similar principle to the Broz method with squatting where you just have to ignore the pain and feeling of overtraining and fight through it. Probably won’t feel that way for a couple of weeks yet.

Any questions regarding my training or diet just ask and I will try to get back to you.

Ok that was difficult.

No wonder Mike was such a beast. Doing 10x this circuit every day would either kill you or make you the kind of man with 44 KOs on his record. I’m hoping the latter is the case for me.

So that’s the first week of Circuit1 and to be honest I think my abs and triceps have earned a weekend off. I will be honest with 240 dips in 5 days I thought my chest would be hurting more but I’m guessing seeing as the volume is still low they weren’t overloaded enough. Will message on the weekend on how I intend to incorporate roadwork (cardio) into my already packed training schedule.

Thought I would take the time to explain how I intend to fit in all the actual boxing training and cardio work around my circuit training and how I intend to progress with such a ball busting circuit.
Firstly at the moment boxing training is 4 times a week. This is always in the evenings apart from saturdays which is in the morning so this luckily does not impact upon my usual training time (during the work day). I assumed this being a weight training forum no one would be interested minutiae of my boxing training and so it has not been included here other than saying ‘boxing training tonight’.
So now onto how I am progressing my circuit. As my eventual aim is to be able to do 10x my current circuit I need to progress in some way. to do this I have decided to increase the frequency of each workout before increasing the volume and decreasing the frequency. For example, this week I completed circuit1 3 times, next week I shall complete it 4 times and 5 the week after. Then on the 4th week I shall drop the frequency down to 3 times per week again and increase the volume to circuit2 which involves, 200 sit-ups, 160dips, 100 press ups, and 100 shrugs. I was thinking of including a deload week in here but not sure if that would be necessary as all exercises are with body weight.
Let me know what you think and whether this plan looks sound.

TL;DR increase in frequency then drop frequency and increase volume, rinse and repeat.

Circuit1 completed. As I found it quite easy last week I reduced my rest times between circuits to 2.5 minutes from 3. Still felt manageable so if it is just as easy tomorrow I may reduce rest times again on thursday.
Felt good and had some time left over so I completed 20 minuted of steady state on the exercise bike.

As an aside I have to mention that my main concern about this circuit was going to be all the stress on my shoulder joints which I have had problems with in the past but for some reason they have never felt better. Im sure someone will be able to explain why high reps with body weight is therapeutic for sore joint but all I can say is it works.

Just be careful with the dips

This video might have some helpful stuff in it for you
http://www.mobilitywod.com/2011/09/episode-310-load-ordering-the-chesticles.html