Monday
Heavy Bag:
*3 min rounds @ 1 min rest
Round 1 - Jump Rope
Round 2 - Shadowbox
Round 3 & 4 - Stretch
Round 5 - Wrap Hands
Round 6 - Warm Up on Bag
Round 7 - Jab Hand Only
Round 8 - Straight Combinations
Round 9 - Everything, fast
Round 10 - Work on moving inside, staying there, then moving out
Round 11 - Rest
Round 12 - Hard Shadowboxing w/ gloves
Round 13 - Hard Shadowboxing
Round 14 - Rest
Round 15 - Agility ladder
Round 16 - Pole Drill
Long Stretch
Training Time - 1 1/2 hour
Tuesday PM
Boxing Class and Timing/Very light sparring
Training Time - 2 hours
Motivational Lyric: "I'm not the one who's so far away when I feel the snake bite enter my veins. Never did I wanna be here again, and I don't remember why I came" - Voodoo by Godsmack
Wednesday
1 hour LIGHT jiu jitsu
Training Time - 1 hour
Motivational Lyric: "I am smellin' like a rose that somebody gave me on a birthday death bed. I am smellin' like a rose 'cuz I'm dead and bloated" - Dead and Bloated by Stone Temple Pilots
Thursday (Evening Before Bed)
FULL REST - do something to take mind off the fight (video games, walk in the park, etc...)
Friday
Very VERY LIGHT shadowboxing - 6 x 2 min rounds @ 30 sec rest
Stretch - 15 min
Training Time - 30 min
Motivational Lyrics: "Nail in my head from my creator. You gave me life now show me how to live" - Show Me How to Live by Audioslave
Saturday
Motivational Lyric: Keep on Rockin' in the Free World by Pearl Jam (Neil Young cover) *The whole freakin song!
- Last Bathroom Break Before Bed (Fri Night) - stop water intake (drink as weight allows on Sat.)
- Saturday Morning - Check Weight (pending breakfast: Waffles & Protein Shake)
- Saturday Mid-Morning - Take Measurements (See "Weekly Notes")
- Lunch (Pending Weight) - Stacker2 Extreme Energy Shot, 2 x MetRx Meal Replacement Bars
- Early Afternoon - Meditate (15 min), Go for a Walk to relax
- Road Trip Snack - Performance Power Bar
- On-site Arrival Snack (Pending Weight) - MetRx Meal Replacement Bar, Performance Power Bar
- After Weigh In (Scheduled 3:00) - 1 Cup Whole Grain Pasta, Multivitamin, Stacker 2 Extreme Shot
- Between Weigh In and Competition - 2 x Performance Power Bar, MetRX Meal Replacement Bar
- Fights Start - 5:30
Weekly Notes
Weekly Training Time - 4.5
Camp Training Hours - 30.5
Camp Sparring Rounds - 25
Weight (morning after Carb/Na load - 5/16/12) - 166.5
Weight (after Carb/Na depletion - 5/18/12) - 164
Weight (morning of competition - 5/19/12) - 160
PBF (3 Point Skin Fold - 5/19/12) - 5.76
RHR (5/19/12) - 48 BPM
BP (5/19/12) - 125/80 (On the verge of tipping from "Normal" to "Optimal" per MayoClinic)
Official Weigh-in Weight (Comp. @ 162lbs) - 160
- Reduction of Water Retention - I have talked extensively about cutting weight in the past. For the this fight there is about a 2 hour period between the weigh-ins and the start of the competitions which would be enough time for me to recover from a "moderate" cut (dehydration), that is, between 5 and 10 lbs. It would still be preferable to "cut" as little weight as possible. In the past something that worked well was to decrease the body's ability to retain water, thus allowing you to drink the same amount of water you would on any other day. This is done by reducing the molecules in your body that absorb a lot of water; such as carbohydrates and sodium. The restriction period is preceded by a loading period. What this does is expand your cells so that they retain a lot of water and then allowing them to squeeze more out when the time comes. The effect is similar to filling a balloon with water and letting it "goosh" out versus filling it till it stretches completely then letting it go wild. Most of the extra loss will be what has been recently added, but the end result is that the balloon is ultimately more empty after greater pressure has been added and released. I do not have exact figures, but to put some rough estimates out there: my normal diet usually consists of about 35% protein, 35% fat, and 30% carbs with a sodium intake of <1000 mg; the load phase (Monday and Tuesday) is closer to 30% protein, 30% fat, and 40% carbs and a sodium intake of about 1500 mg; the depletion phase (Wednesday - Friday) would look like 40% protein, 40% fat, and %20 carbs with sodium intake of about 500 mg. The calorie intake on the load phase will still be around my typical 2000 but on the depletion days will be lower due to abstaining from my usual post workout insulin spike of 40-60 grams of carbohydrates. Essentially the only carbohydrates consumed are from regular intake of prescribed fruits and vegetables. Something else to look out for is "softened" water. I mentioned this in my last training journal that many city wells and some home faucets get water that has trace amounts of sodium; the salt you put in a water softener is to remove other metals/minerals/contaminants. More errors are acceptable on the first deprivation day, there should be a solid effort on the second, and absolute commitment on the final (this means avoiding condiments, soft water, soda, etc...).
- Increased Supplementation - In regards to the above note one should know that with water depletion there is a high risk for vitamin deficiency, most prominently things such as potassium, sodium, and calcium. An additional reason for lowing my calorie intake in the final days before the competition is not that the calorie deficit will make significant reduction in weight, but that it will allow my bowels to empty a bit more than usual. With this comes the perpetual risk I mentioned above. Furthermore I am doubling my multivitamin intake so that I am consuming one dose post-exercise/meditation and one before bed. Joint supplementation remains the same.
- Ice Injury Precaution - In order to assure that I do not have any residual signs of injury in my elbow, I am icing it at least twice per day for about 20 minutes each. My elbow is mostly healed but I do not want to take any chances.
- Pre-Fight - I felt like I did not have to cut too much weight and after making weight, there was about a 2 hour layover between the start of the competitions and my bout. I felt like I had planned my meal correctly to provide adequate energy by not causing any bloating or stomach cramps. Going into the fight I felt primed.
- New Match Up - I was initially scheduled to fight a guy who making his amateur boxing debut just like me, however, that man did not show up to the venue. My coach informed me of the news and offered me a fight with a guy who was 2-1. With myself, my coach, and proposed opponent standing next to each other, my coach offered me the fight, we looked at each other and I agreed to it. There was something understood when Coach and Athlete look at each other in such a situation and nothing needs to be said, but it is felt that weeks of preparation, making weight, and an hour and a half drive were not going to be wasted, and I WAS going to compete. There was also an opportunity to choose between two-minute rounds or minute-and-a-half rounds; the bout would consist of three of either. Initially my coach and I thought I had the edge in endurance and wanted two-minute rounds, however, later my coach convinced me to take a break when I could get it. I agreed with her, she IS the boss after all and I would never question her authority, and we settled on the minute-and-a-half round length.
- Round 1 - Both of us came out strong and aggressive. My opponent landed a heavy left cross right off the bat as I had a low front hand in preparation to fight a right-handed person. We both traded several punches in the center of the ring before he struck a low blow on me that resulted in a standing eight count. The round ended with adrenaline pumping and punches thrown up to the last seconds. In the corner I was being told to not stand in front of him and to move around more after throwing a combination.
- Round 2 - Again, both of us came out aggressive. The round was similar to the first with me charging in, taking a few shots, landing a few, a flurry of exchanges, and then us resetting. The reff stopped as twice for equipment issues on my behalf, one occurring after I had tripped and fell. Again the round ended with many punches being thrown.
- Round 3 - After the second round my corner was telling me to throw my left cross more, that my opponent was "sucking wind like no other", and that he had never been in a war like this before. The third round started similar to the others, but my opponent's fatigue became more apparent and I landed several cross-hook-cross combinations and was moving out of the way better after each one.
- Result - While I had a valiant last round, I lost the bout by a split decision. I do not think there was any question as to me earning the respect of my opponent, his corner, or the fans watching. I received several congratulations and compliments after the fight from various spectators and on more than one occurrence from my opponent though we did not hold conversation after the fight. Later it was revealed to me that one judge had scored me winning the bout 20-19, and the other two scored me losing 20-19. Amateur boxing matches are scored by the sum of significant punches landed throughout the bout for a total score. This means that if I had landed one more punch I would have won. It is also likely that that last punch would have scored me a knockdown as I was informed my opponents feet were staggering more with every combination I landed in the last round. But so goes the lesson of life. Here we have a perfect example of why to NEVER let anything go to the judges' scorecards! Nevertheless, I am gracious in my defeat, taking many lessons from this match, and grateful to have had the opportunity to lay it on the line once again; be it in a cage, a ring, or on a mat.
Analysis of Training Camp
I took this fight on four weeks notice. I was not actually looking for a match at the time, but I remembered having asked my coach to find me a match in May a few months ago. Guess what, she did! So I took her up on the offer. I spent the next four weeks training strictly for boxing with no jiu jitsu or any other cross training. Weight training was very limited an only in the very early stages. I do not think this hurt my strength or conditioning for reasons I explained in earlier posts. I feel that given the time I had, I made some very significant positive strides in my skill as a boxer. I would not have changed anything about the camp, diet, or weight cut. The only possible change would have been my preference for a six week camp rather than four. The reasons for this is that injuries do happen, as you know if you've been following this blog, that can really screw up the progression of a four week camp. On the other hand a six week camp allows you to recover and then get right back on track, like a break before continuing where you would have been in the four week camp. But this is the real world and nothing is ideal, we take what we're given and make the decision to take life by the horns... or not. I choose, and will always choose, the former.
Future Plans
I want to take this spot to give thanks where it is rightly deserved. I'd like to thank my training partner, even those who bashed my head in during sparring sessions, for supporting me and making me a better fighter. The biggest thanks goes to my coach, Vicki, who has been a relentless source of inspiration and positive motivation as well as a hell of a coach and trainer. Much thanks also to my other coach Ryan for the same reasons. Ryan helped me prepare for my MMA fight in Feb 2011 and I again enlisted his help for this bout. I would also like to thank my friends who have supported me though they often cannot attend my competitions as well as my blog readers for keeping me accountable. You all have my best regards and deepest respect.
There are a few options that my future may hold. A) I could take another boxing match in a few weeks, B) I could look to train for yet another sport and perhaps compete in Muay Thai Kickboxing match, C) I could return my favorite combat sport, BJJ, and compete in the July time frame, D) I could return to The Octagon for another MMA bout, or E) I could keep training but not compete and simply enjoy the summer with the mindset of a fighter who has had the courage to compete. Honestly, C and E are looking the most appealing. In fact, I would not at all be opposed to E. Not to disappoint anyone, but, I have spent the last few years always training for something it seems. I have recently been accepted to graduate school which I will start int he fall in the Atlanta, GA area. I have before me two rare opportunities that most people only fantasize about; a chance to chase your dreams and a completely fresh start. This blog is a chronicle that attests to the fact that I am a fighter and I will always be one no matter which direction I chose to take. There is something pure and serene in training for the love of your sport, knowing that you have competed, you could compete, you are in competition form, but you choose to revel in magnificence of your calling as a fighter and train simply for your own peace of mind.
THANKS FOR READING! Until next time....
Yours,
Austin "The Sovereign"
*Nickname courtesy of my friend Job. I'm sure he'll be glad to see me finally accepting it and publishing it :)
