12172008, 11:24 AM  #1 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Aplin's ridiculous training!
Monday
Warm up / Technique based (15 minutes) 20 Round Kicks off each leg, focus on pure power 20 Right Round Kicks followed by Left Round Kicks in one motion, pure power 20 Front Kicks off each leg, pure power 20 Front Kicks off lead leg followed by Rear Leg in one motion, pure power 20 Front Kicks off front leg sollowed by head height round rouse, pure power Get a heavy bag and place it on its side... 1.5 minutes : Hop over it side to side (no double jumping, etc) 15 seconds rest 1.5 minutes : Hop over it side to side (no double jumping, etc) 15 seconds rest 1.5 minutes : Hop over it side to side (no double jumping, etc) Pyramid Kicks  Right Leg You start with 1 kick, 2 kicks, 3 kicks, 4 kicks up to 10 and then back down to 1. So: 1, 2, 3, 4, 5, 6 ,7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 So basically 100 kicks, you should do this in under two minutes, EVERY kicks should be powerful, esspecially the final 5, 4, 3, 2, 1!!! Then you repeat the above two Get a Thai pad for beginners or heavy bag for advanced and place it on its side. 1.5 minutes : Hop over it side to side (no double jumping, etc) 15 seconds rest 1.5 minutes : Hop over it side to side (no double jumping, etc) 15 seconds rest 1.5 minutes : Hop over it side to side (no double jumping, etc) Pyramid Kicks  Left Leg You start with 1 kick, 2 kicks, 3 kicks, 4 kicks up to 10 and then back down to 1. So: 1, 2, 3, 4, 5, 6 ,7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 So basically 100 kicks, you should do this in under two minutes, EVERY kicks should be powerful, esspecially the final 5, 4, 3, 2, 1!!! Pyramid Tuck Jumps Tuck Jumps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Finishing Up 350 Knees on the bag in 3 minutes (technique) 250 Push kicks on the bag in 3 minutes (technique) 100 Right Round Kicks on the bag in 3 minutes (power) 100 Left Round Kicks on the bag in 3 minutes (power) I considered after this doing another set of Pyramid kicks alternating legs. I.E. But... not today!!! 1  1 left, 1 right. 2  1 left, 1 right, 1 left, 1 right 3  1 left, 1 right, 1 left, 1 right, 1 left, 1 right 
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12172008, 11:27 AM  #2 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Tuesday
Skipping  10 minutes 3 x 3 minutes skipping as a warm up shadow boxing with weights  10 minutes 3 mins x 5ibs, 3 mins x 3ibs, 3 mins x 0ibs Kick challenges  10 minutes Round 1  As many right round house kicks in 3 minutes as possible Round 2  As many front kicks as possible in alternation in 3 minutes Round 3  As many knees as possible in aliternation in 3 minutes Pad Work work 4 x 3 minutes  15 minutes shadow boxing with weights  10 minutes 3 x 3 minutes pyramid shadow boxing with weights i.e: 3 mins x 5ibs, 3 mins x 3ibs, 3 mins x 0ibs Kick challenges  10 minutes Round 1  As many left round house kicks in 3 minutes as possible Round 2  As many front kicks as possible in alternation in 3 minutes Round 3  As many knees as possible in aliternation in 3 minutes Punch Challenges  10 minutes Round 1  As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min Round 2  As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min Round 3  As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min Bag work 4 x 3 minutes  15 minutes 
12172008, 11:28 AM  #3 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Wednesday
Warm up / Technique based (15 minutes) 20 Jabs in both stances, focus on pure power 20 Crosses in both stances, focus on pure power 20 Left Hooks, pure power 20 Right Hooks, pure power 20 Jab, Cross, Hook, pure power 20 Cross, Hook, Cross, pure power 20 Left Body Hook, Cross, Left Head Hook, pure power 10 x 10 x 10 Ross' famous 10 x 10 x 10 bag circuit. 10 punches, rest max 1/2 second, 10 punches, rest 1/2 seconds up to 10 x 10. Then repeat 10 times with 3060 seconds rest between each 100 punches. Wheelbarrow plyometric push ups You hold your partners legs and they have to push up explode off the floor forward to the end of the room, you then turn around and come back. Each person does this twice. 4 x 2 minute rounds on the bag. Rounds will be about powerful combinations with me calling them out. Pyramid Press Ups / Punches 30 all out punches on the hand pads, followed by 30 Press Ups 20 all out punches on the hand pads, followed by 20 Press Ups 10 all out punches on the hand pads, followed by 10 Press Ups swap over and repeat Pyramid Press Ups / Punches 30 all out punches on the hand pads, followed by 30 Press Ups 20 all out punches on the hand pads, followed by 20 Press Ups 10 all out punches on the hand pads, followed by 10 Press Ups 
12182008, 06:31 PM  #7 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Thursday
Skipping  10 minutes 3 x 3 minutes skipping as a warm up shadow boxing with weights  10 minutes 3 mins x 5ibs, 3 mins x 3ibs, 3 mins x 0ibs Kick challenges  10 minutes Round 1  As many right round house kicks in 3 minutes as possible Round 2  As many front kicks as possible in alternation in 3 minutes Round 3  As many knees as possible in aliternation in 3 minutes shadow boxing with weights  10 minutes 3 x 3 minutes pyramid shadow boxing with weights i.e: 3 mins x 5ibs, 3 mins x 3ibs, 3 mins x 0ibs Kick challenges  10 minutes Round 1  As many left round house kicks in 3 minutes as possible Round 2  As many front kicks as possible in alternation in 3 minutes Round 3  As many knees as possible in aliternation in 3 minutes Punch Challenges  10 minutes Round 1  As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min Round 2  As many L Hooks in 1 min, As many R Hooks in 1 min, as many uppercuts in 1 min Intense Bag Work As many puches in 15 seconds as possible, rest for 15 seconds As many hooks in 15 seconds as possible, rest for 15 seconds As many puches in 15 seconds as possible, rest for 15 seconds As many hooks in 15 seconds as possible, rest for 15 seconds As many puches in 15 seconds as possible, rest for 15 seconds As many hooks in 15 seconds as possible, rest for 15 seconds As many puches in 15 seconds as possible, rest for 15 seconds As many hooks in 15 seconds as possible, rest for 15 seconds Situps 50 alternate touch toe sit ups 50 leg straight sit ups 
12192008, 11:05 AM  #9 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Friday
Morning Shadow boxing & bag work to warm up K1 Sparring  8 x 3 minute rounds Evening Padwork 4 x 2 minute rounds The guy I am fighting is an inside fighter, so the padman literally lay on me for 3 rounds, forcing me to use uppercuts, inside hooks, bodyshots and stay reallyreally busy, then pushing and chasing him down with a jab/cross and then getting my distance as he tried to come in. Bagwork 6 x 2 minute rounds Full power, averaging between 100150 punches per round... working on basic combinations i.e. 1, 12, 123, 1234, hookcross, etc. Plyometrics / Core 3 x 20  Medicine ball throw sit up 3 x 10  Press up with friend pushing on back 3 x 20  Leg raises with partner pushing down 3 x 20  Press ups with partner pushing on chest Pyramid Kicks 1101 (100 kicks total) Last edited by Aplin; 12192008 at 05:29 PM. 
12212008, 12:19 PM  #10 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Sunday
Warm up 4 x 2 minutes shadow boxing  make sure throw at least 120150 punches per minute Speed Drills 3 x 20 seconds Uppercuts with 5ib weights 3 x 20 seconds Punchout with 3ib weights Power Drills 3 x 8 medicine ball throws to the right side 3 x 8 medicine ball throws to the left side 3 x 8 medicine ball cross with right hand 3 x 8 medicine ball cross with left hand 3 x 8 medicine ball jab with left hand 3 x 8 medicine ball jab with right hand 3 x 8 medicine ball slams 3 x 8 medicine ball chest pass Pad & Bag Work 4 x 2 pad work (all power and combo based) 3 x 2 bag work (all power and speed based) 1 x 2 speed ball (just to cool down) 1 x 2 double end bag (just to cool down) Core Training 3 x 6 full contact twist (50kg) 3 x 15 weighted sit up (20kg) 3 x 10 seated twist (left) 3 x 10 seated twist (right) 3 x 10 medicine ball vups 1 x 5 Turkish get ups on right side 35ibs (oh **** these hurt!) 1 x 5 Turkish get ups on left side 35ibs (oh **** these hurt!) 3 x 2 minutes skipping to finish off Last edited by Aplin; 12212008 at 12:40 PM. 
12222008, 06:53 PM  #11 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Monday
Evening Padwork 4 x 2 minute rounds More distance based than usual and rounds 3,4 were kick based... Kick Challenges 100 right kicks 300 push kicks 100 left kicks Pyramid kicks 1101 right kicks Sparring 4 x 3 minutes of sparring 
12232008, 03:54 PM  #12 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Tuesday
Evening Strength Training I hate weights so bad, but my punching power could do with some work, so I looked up Ross Enamait's punching Power routines and this is one he recommended and as a boxing coach I trust his judgement... I think I need to work on my neider press and chest (maybe bench press). Front Squat Push Press  3 x 6 (15kg + bar) Upright Neider Press  3 x 8 (30kg + bar) Neider Press  3 x 6 (15kg + bar) Dumbell Snatch  3 x 6 (15kg + bar) Dumbell Swing  3 x 6 (13kg + bar) PullUps  3 x 6 (BW, slow and controled) Core Training Deadlift Twist  3 x 6 (35kg + bar = ****!) Side Bend  3 x 8 (25kg = my hands hurt!) Russian Twist 3 x 12 (with medicine ball) Knee Hugs 3 x 15 (with medicine ball) Running Ok... two things, one it was wet and therefore slippy, two the ground was slushy and this made it hard to run i.e why my times suck!!! 4 x 400m  1 min 13 seconds 4 x 50m  7.4 seconds 
12232008, 04:28 PM  #13 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
I am going to keep training over Christmas... probably even Christmas day because it is on a Thursday although Thursday is usually my rest day I am away Friday, so will probably switch them... the roads will be quiet Thursday for a run and the gym obviously empty
Last edited by Aplin; 12232008 at 09:10 PM. 
12252008, 09:28 AM  #14 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Christmas Morning Training... seriously, lol.
Warm up 4 x 2 minutes shadow boxing  make sure throw at least 120150 punches per minute Speed Drills 3 x 20 seconds Uppercuts with 5ib weights 3 x 20 seconds Punchout with 3ib weights Power Drills 3 x 8 medicine ball throws to the right side 3 x 8 medicine ball throws to the left side 3 x 8 medicine ball cross with right hand 3 x 8 medicine ball cross with left hand 3 x 8 medicine ball jab with left hand 3 x 8 medicine ball jab with right hand 3 x 8 medicine ball slams 3 x 8 medicine ball chest pass Technique / Combo based 7 Rounds heavy bag (2 technique, 2 speed, 2 power) Technique: Rd1  Just jabs, Rd2  Just cross, Rd3 in 1, 12, 123, out, Rd4 uppercuts & hooks Conditioning: Rd5, Rd6, Rd7  All out punches and combos, aim for 200250 per 2 minute round. Finishing Up 3 x 2 minute rounds skipping 3 x 2 minute rounds double end bag 1 mile run for time 
12272008, 04:17 PM  #15 
Nak Muay
ESB Full Member
Join Date: Oct 2008
Location: UK
Posts: 450
vCash: 1000 
Re: My log
Strength Training
Another ****ty day of weights, man I hate them so, so bad... I must say though, even after 3 sessions it is easier... I almost increased my swing load today, but thought I would hold off until next week... still hate them... grrr Dumbell Hang, Clean & Press  3 x 6 (each arm) (15kg + bar) Power Clean  3 x 5 (40kg + bar) Upright Neider Press  2 x 8 (each arm) (40kg + bar) Neider Press  2 x 6 (20kg + bar) Lunge Twist  3 x 6 (each side) (15kg + bar) Dumbell Swing  3 x 6 (each arm) (15kg + bar) Core Training Deadlift Twist  3 x 6 (30kg + bar = ****!) Side Bend  3 x 8 (30kg = my hands hurt!) Russian Twist 3 x 12 (with medicine ball) VUps with  3 x 10 (with medicine ball) Supermans  3 x 10 Plank for time  2:35... Happy with that!!! I was meant to be meeting a friend for some sparring, but me broke his finger... punching his boss in the face... but don't worry... it was for a bet... (If you are currently saying 'huh!?' I said the same thing and was told 'I will explain next time i see you, haha'  my friends are strange). 
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