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Old 10-09-2009, 11:29 AM   #1
TwoFistedPiston
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Only getting back nto serious training after the summer and have championships at the end of November. Never done one of these before so here goes..Monday was recovering from weekend day BTW..

Monday 5/10/09
  • 5km run in 26mins varying slow up hills, sprints and jog.
  • Leg weights after run 8 x 5
  • Short Shoulder workout.
Wednesday 6/10/09

In boxing club:
  • 15 minute warm up & stretching
  • 2 x 2 shadow boxing
  • Handweight drills 4x2
  • Skipping 4x2 going all out every 35 seconds
  • Heavy Bag 4x2
  • Circuits 4x2
  • Sparring 7x2 alternating partners
  • Pads 2x2
Then down to the normal gym
  • Sprints on treadmill
11 km/h for 2 mins
12.8 km/h @ 5% incline for 30secs x2
13.6 km/h @ 7.5% incline for 30 secs x2
14.4 km/h @ 10% incline for 20 secs x2
15.2 km/h @ 12.5% incline for 20secs x2
16 km/h @ 15% incline for 15secs

After each sprint jog at 11km/h for 45secs - 1min. Its Andre Wards old workout, I only made it to 14.4 but usually get to finish 15.2 when im fighting fit.



Thursday 8/10/09
  • Muay Thai Gym(my first time) for 1.5 hours - My legs are bollixed!

Last edited by TwoFistedPiston; 10-10-2009 at 10:18 AM.
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Old 10-10-2009, 10:28 AM   #2
TwoFistedPiston
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Join Date: Mar 2009
Location: Dublin
Posts: 473
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Default Re: TFPs Log

Friday 9/10/09

In the club:
  • Warm up - 15mins
  • Technical work 3x2
  • Suicide Sprints
  • Shoulder Conditioning using 5lb handweights 4x2
  • Circuit training
  • Sparring 6 x 2.5 min rounds
  • Punchbag 3x2
  • Pads for one 2minute round (gasssed)
  • Cool down & stretch
Went out on the vodka straight after and Im bits so just hittin the gym to get a sweat going, gonna go on the cross trainer coz I wouldt be able to run straight on the treadmill in this state.
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Old 10-11-2009, 03:10 PM   #3
TwoFistedPiston
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Join Date: Mar 2009
Location: Dublin
Posts: 473
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Default Re: TFPs Log

Sunday 11/10/09

In the club this mornin:
A nearby club came down for some sparring.
  • Warm up
  • 2 x 3min Shadowboxing
  • Shoulder conditioning with 3kg handweights 4 x 2min
  • Bag & Suspended Bag 4 x 2min
  • Circuit training 4 x 2min
  • Sparring 8 x 2min
  • Excercises, Sit ups, Push ups etc
  • Cool down
Going sparring in a very good club tomorrow so should be tough!
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