03570's Boxing Training

Discussion in 'Public Journals' started by 03570, Jul 3, 2014.

  1. 03570

    03570 Senior Member

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    My training routine. I have 4 days to use each week. 3 of them I use for the below routine, and then I allocate 1 day to total sparring (plus the warm-up, floor-work and cool-down) instead of main work. Every evening at around 9pm on these days, I go off for a 5km jog.

    Warm-Up

    - non-stop 

    * 8mins Cycle Machine - Top Setting

    * 8mins Cross Trainer - Medium Setting & Hands-free

    * 8mins Rowing Machine - Top Setting

    * 8mins Treadmill - Incline and Backwards

    * 8mins Shadowboxing - Medium paced with elastic bands

    2 MINUTE REST & WATER INTAKE

    Main Work

    - with 16oz gloves

    - 1min rest between rounds

    * 6 Rounds @ Sparring

    * 4 Rounds @ Focus Mitts

    * 4 Rounds @ Heavy Bag

    * 2 Rounds @ Double-End Bag

    * 2 Rounds @ Speedbag

    Floor Work

    - with 20kg vest

    * 25x Press-Ups @ Wide stance

    * 25x Sit-Ups

    * 25x Press-Ups @ Shoulder stance

    * 25x Sit-Ups

    * 25x Press-Ups @ Chest stance

    * 10x Med-Ball Abs Slams

    * 1mins Planking

    Cool Down

    * 12mins Skipping

    * 8mins Shadowboxing

    * 5mins Stretches
     
    #1
  2. Rudedog

    Rudedog Senior Member

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    Will follow along
     
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  3. Arterial Dan

    Arterial Dan Administrator Staff Member

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    What's the fighting weight mate? 
     
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  4. 03570

    03570 Senior Member

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    218 lbs is my fight weight.

    Fighting November so no need to get too panicy yet, but getting back to there sooner than I thought. Still got another stone to go though!
     
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  5. Mass Monster

    Mass Monster Elite Member

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    That's some workout, goodstuff mate
     
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    03570 likes this.
  6. 03570

    03570 Senior Member

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    Its hard work but got to be done.

    Mixing up my road work as well...

    Wednesday:

    Run steady pace for 6 minutes

    Walk brisk for 1 minute to catch breath

    Repeat 4x

    Find the 100m stretch to my home, and sprint it full power.

    Thursday:

    Straight out 4 miles at a steady slow pace

    Find the 100m stretch to my home, and sprint full power.

    Friday: 

    Run steady pace for 6 minutes

    Walk brisk for 1 minute to catch breath

    Repeat 4x

    Find the 100m stretch to my home, and sprint it full power.

    Sunday:

    Straight out 4 miles at a steady slow pace.

    Find the 100m stretch to my home, and sprint full power.

    I work based on rounds.

    I fight for 4 rounds, 3 minutes a time, a minute rest in between rounds.

    So in running, I double those 3mins into 6mins, then walk briskly instead of stopping to catch my breath. 4x (rounds) over.

    When it comes to the last 2 months before fight night, Ill be doing 6 mile runs twice per week, and hill sprints twice per week. Wearing the 20kg vest on all occasions. And wearing steel-toe work boots! 
     
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  7. 03570

    03570 Senior Member

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    We've started to drop out the Double-End bag in favour of Med Ball work.

    This varies as being either slammed with it in the torso while standing with arms on hips.

    Or it being dropped from 8ft onto my stomach while doing sits.

    Usually 2 minutes of each.
     
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  8. Irish Beast

    Irish Beast Moderator

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    Would be interested to see what intensity the warm up is carried out at. That would kill me off as it is!
     
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  9. 03570

    03570 Senior Member

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    Well the cycling machine has a maximum level of 20. I go to 20 and cycle at a medium pace that lets me keep going.

    The cross trainer has a maximum setting of 10, I go to 6 and go handsfree, so I pick up a steady pace of around 50 rpm.

    The rowing machine has a maximum of 10, I stick it on 10 and go at a low rate with firm pressure. Or this means going steady up the slide, then a hard firm pull and kick back once in the frontstop position.

    The treadmill will be on a descent 10mph, on maximum incline. But instead of facing the wall, I turn around and run backwards. Bit like skipping hahaha

    And the shadowboxing I just work slow and steady and pace it out, nothing special. If anything I use it as a mild stretch out for my arms and torso.

    It sounds exhausting baring in mind there is no break or water in between - but once you do it a few times, you feel
     
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  10. 03570

    03570 Senior Member

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    Ill try get a video at some point perhaps....
     
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