Sunday:
Mitt work - 1 hour
Monday:
Various Drills - light/moderate intensity (bag work and shadowboxing)
Total Time - 1 hour
Tuesday AM:
Bag Work (2 min rounds; 30 sec warning; 30 sec rest)
Round 1 - Jump Rope
Round 2 - Run-boxing
Round 3 - Shadowboxing
Round 4 & 5 - Stretching
Round 6 & 7 - Put Gear On
Round 8 - Heavy Bag (warm up all punches)
Round 9 - Jab hand only (30 sec burn out)
Round 10 - Power hand only (30 sec burn out)
Round 11 & 12 - All Punches (30 sec burn out)
Round 13 - Rest / Water Break
Round 14 - Slip Bag (no punches)
Round 15 - Slip Bag (slips & straight punches)
Round 16 - Slip Bag (all punches)
Round 17 - Shadowboxing (focus on movement)
Round 18 - Shadowboxing
Round 19 & 20 - Stretching
*Pace for working rounds is about 1:1 punch per second prior to "burn out"
Total Workout Time: 1 hour
Tuesday PM:
Boxing Class - 2 hours
Wednesday - Strength and Conditioning:
Warm Up - 1000m row @ easy pace (4:39 min, 58 cal, 134w)
Then
30 sec Burpees
30 sec Piston Press
30 sec DB Swing (right hand only)
30 sec DB Swing (left hand only)
3 rounds @ 30 sec rest (sets @ 2 x 10/15/20 lbs DBs)
Then
100 push ups - 200m sprint - walk 200m
100 squats - 200m sprint - walk 200m
100 push ups - 200m sprint - walk 200m
Cool Down - 15 min yoga
Total Time - 40min
Thursday
10 min warm up with various drills
4 x 2 min heavy bag @ 30 sec rest
15 min working on Slip Rope
5 min light Shadowboxing
15 - 20 min Yoga
Time - 1 hour
Friday
Rest
Saturday
Sparring (12 Rounds)
*See Notes Section 3
Time: 1 1/2 hours
Notes:
Weekly Training Hours: 8
Camp Training Hours: 11
Camp Sparring Rounds: 18
Weight (4/30/12) - 165.5 lbs
Percent Body Fat (skin fold calipers and Jackson-Polluck calculation) - 6.11%
- Conditioning - I believe the most appropriate conditioning for any athletic event is to do that thing over and over again. It is the MOST applicable and practical means of conditioning your body to whatever it is you are going to be testing it with. That being said, if I wanted to condition myself for jiu jitsu the best method would be to do more jiu jitsu in rounds similar to a tournament fashion. So for boxing I want to do more and more 2 minute rounds of actual boxing. One "strength and conditioning" session per week for four weeks is not a significant program. Rather, this is a method of implementing "road work" and crosstraining in the form of weight training.
- Supplements - My previous diet listing only had the names of the supplements, but I wanted to give a few more details in regards to them. Efficient training is not only about training hard, but it is also about training smart. For years I dissed supplements and wrote them off as over price marketing gimmicks that I did not need. Older and wiser now I realize that to perform at optimum levels and get the most out of your training and make sure your training smarts match your training "hardness" you must supplement! Budget is always a concern but I have put a great deal of research into supplements, as one acquires over the years, before using them. I do not endorse or receive any type of reward or compensation for the following products, but if you'd like to know what I use and why, I will tell you. I use MetRX Natural Whey (Whey Protein) as a source of lean and convenient protein. I also use Natural Mins manufactured by Xtreme Coutoure Athletic Pharmaceuticals as a multivitamin / electrolyte supplement specifically engineered for fighters. The other supplement that I use is a combination of Glucosamine, Chrondroitin, Vitamin D3, and MSM which are all used to prevent joint damage. This is very important for fighters! The particular product I currently use is a generic version manufactured by Equate.
- Sparring - It was a hard day sparring. I took a lot of hard shots and learned that I still have a long way to go over the next three weeks before I feel ready for my bout. On the whole I felt like I did reasonably well, however, my stance tends to square up on power punches and when I move to the inside. I also learned (the hard way) that punches thrown at thin air only make you tired and invite your opponent to counter and time you. Punches thrown do not score points. Punches landed DO!
