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Old 01-24-2009, 09:27 AM   #61
Aplin
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Default Re: Aplin's ridiculas training!

Monday 12th Jan - Sunday 18th Jan - Preperation (complete)
This week was about ad******g my body clock. I got up every morning at 6am and worked out HARD in the evening.


Monday 19th Jan - Sunday 25th Jan - Getting Used to Morning Workouts (Current Phase)
This week I am going to do a nice quick 2 mile run each morning followed by shadow boxing. Evening classes remain as hard as ever, perhaps a little more padwork and this week.


Monday 26th Jan - Sunday 01st Feb - Starting Sprints
This week I will begin to pick up the morning sessions by doing longer runs and interval training (sprints). Evening classes remain as hard as ever, perhaps a little more padwork and this week.

Monday 02nd Feb - Sunday 08th Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 09th Feb - Sunday 15th Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 16th Feb - Sunday 22nd Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 23rd Feb - Saturday 28th Feb - Maintain / Rest
Probably trainin a lot of padwork/bagwork/shadowboxing intervals but lay off the weights and sprints to protect my muscles from fatique. Last session will be Wednesday evening, ready to fight on Saturday evening.

Training is going well, I am not running in the morning, I am skipping and doing shadow boxing instead until the January showers stop... I don't want to risk a cold just 5 weeks out from a fight.

The conditioning is going amazing though... I did 5 conditioning sessions this week:
2 x magic 50
1 x 30/30 shadow burpees (2 minutes x 5 rounds)
2 x work capacity 101

Gonna stick with Magic 50 twice a week for the next two weeks and then switch to this:

Quote:
Basically its magic 100 + sledgehammer work. I dropped the DB weight to 50% of my usual magic 50 weight to make sure i made it till the end. for those who are more hardcore you could keep the same weight.


Magic 50 (1min rest after last round before sledgehammer round)

5mins sledgehammer & tire

1min rest

Magic 30 (1min rest after last round before sledgehammer round)

3 mins sledgehammer & tire

1min rest

Magic 20 (1min rest after last round before sledgehammer round)

2 min sledgehammer & tire

FINISHER - 50 medicine ball slams / 50 woodchoppers.
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Old 01-26-2009, 05:16 PM   #62
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Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.


Bag Drills - 6 x 3 minute (60 seconds rest)

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations
Round 6
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations



Sparring with Kadeth, number 7 ranked 72kg kickboxer in UK...
Muaythai Sparring - 3 x 3 minutes (1 minute rest)
Kickboxing Sparring - 5 x 2 minutes (1 minute rest)

Sit Ups x 200
Evil Dead - 50
Left Side - 50
Right Side - 50
Knee Crunch - 50

Last edited by Aplin; 01-26-2009 at 06:38 PM.
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Old 01-27-2009, 06:48 PM   #63
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Training today started shit, after my conditioning I thought that I was gonna collapse and not be able to do anything. I ate breakfast at 7:00am and then drank about 5 cups of coffee during the day... that was my lot... so when I turned up to training at 6:00pm I was starving and suffering from a serious lack of energy!!!

Work Capacity 101
5 pull ups, 10 medicine ball slams, 15 burpees, 20 jumping jacks x 10
19 minutes

I then did some footwork drills and just held pads for an hour

Sparring
I actually felt better after holding pads and agreed to sparring... bad idea!

Kevin (ISKA/WUMA European champion under 90KG) 8 x 2 minute rounds
I just got just to puking point and then some more and then more... lucky I didn't have any food in my stomach I think.

MMA x 10 minutes - wrestling, jujitsu, G&P, etc

Phillip (Very good boxer/K-1 fighter who is 5-0) 4 x 2 minute rounds
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Old 01-29-2009, 07:01 AM   #64
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OK, without being too gay... I have noticed some very good gains in my backs muscular deffinition wince I started doing weights and pull ups and burpees these last few weeks... And I don't mean minor enhancements either, I am talking pretty decent gains for a skinny bastard like myself

Well yesterday I felt a bit run down and I have a really bad pain in the back of my shoulder muscle, it is in a very small area, but feels as though someone is stabbing a needle into my muscle every 30 seconds... very sore. Any ideas?

Yesterday:
5 x 2 minutes sparring Phil (5-0 in kickboxing, 72-74kg)
5 x 3 minutes bag work

Here we go... Magic 50 time... ready...?

17/01/09 - 9.57
21/01/09 - 9.03
24/01/09 - 8.50
29/01/09 - 8.36

My goal for Saturday is to beat 8.30, but to be honest I think 8.00 is the absolute max I can hope to ever aim for, yesterday was fecking solid and I was near death at the end!!! That being said, I remember the first time I did it and I was shattered even more so than yesterday. I want to try the modified version I posted up a few weeks ago after another 3 attempts at this one. My aim is going to be for 8.15 before I do the modified version and then the week before my fight I will do one last Magic 50 (non-modified!) and aim for under 8 minutes.

The maths behind this:
1.15 is the time it takes per circuit (5 snatches each arm, 5 swings each arm, 10 burpees) and you need to do this 5 times, which is a total of 6.15. That means you have 1 minute and 45 seconds rest to split between 4 rounds (obviously the fifth circuit you need not worry about). 1 minute 45 seconds divide 4 is 26 seconds rest a round... which is nothing really, 8.15 is 30 seconds break... So currently I am taking 35 seconds rest a round, so I need to cut this by 5 and then 10 seconds!!! I began with 60 seconds rest a round mind
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Old 01-29-2009, 09:34 AM   #65
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Opponent just dropped out of fight... ****ing brilliant.
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Old 01-29-2009, 05:34 PM   #66
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Default Re: Aplin's ridiculas training!

Quote:
Originally Posted by Aplin View Post
Opponent just dropped out of fight... ****ing brilliant.

Awww no...you poor bugger!!!

maybe he was reading your training blob and freaked out!!!!
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Old 02-01-2009, 02:37 PM   #67
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Well after a 3 day lay off due to being depressed my dick head opponent chickened out of our fight... I got a replacement opponent. My opponent was 7-1, I am fighting the only guy who beat him... so I feel good about that...

Today:

Warm up Skipping
5 x 2 minutes heavy bag
6 x 2 minutes sparring


Magic... ready...?

17/01/09 - 9.57
21/01/09 - 9.03
24/01/09 - 8.50
29/01/09 - 8.36
01/02/09 - 8:20

WHOOOOOOOOOOOOOOOOOO!
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Old 02-05-2009, 05:44 PM   #68
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Monday 3rd

Hand is fecked... I can't even touch a heavy bag without being in agonising pain :(

Did a light session of sparring, shadow boxing and skipping
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Old 02-05-2009, 05:48 PM   #69
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Default Re: Aplin's ridiculas training!

Thursday 5th February

Strapped up my hand, got huge gloves on and made my padholder wear pillow like pads

Skipping - 10 minutes
End of each minute do 10 seconds as fast as possible

Shadow Boxing - 5 x 3 minute
2 x 3 minutes weighted (5ib and then 2.5ib)
3 x 3 minutes speed based (120 punches per minute)

5 x 2 minute rounds of technical pads:
RD 1: Freestyle
RD 2: Jab - Round Kick
RD 3: Jab, Cross - Switch Round Kick
RD 4: Jab, Cross, Hook - Round Kick
Rd 5: Jab, Cross, Jab, Cross - Jab, Cross, Hook - Round Kick, Switch Round Kick

Sparring
5 x 3 minute rounds of fast and technical sparring... nothing hard or aggressive.

Body Weight
10 x 10 Press Ups & Sit Ups
250 sit ups (50 Zombie, 50 Left Side, 50 Right Side, 50 Touch Toe, 50 Crunches)
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Old 02-05-2009, 05:53 PM   #70
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How did you hurt your hand mate? Will it be all better before the fight?
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Old 02-06-2009, 09:53 AM   #71
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Quote:
Originally Posted by Marcus View Post
How did you hurt your hand mate? Will it be all better before the fight?
I've had the problem for about 6 months now... It pops up now and again, this time I did it sparring without hand wraps on :(

Previous post:


My left hand, the index finger knuckle I hurt about 4 months ago punching pads over and over wilst in Thailand.

Well for the last 4-6 weeks my knuckle has been hurting again, but what I noticed is that if you put put your finger on your knuckle and I close my finger there is a grinding senation that you can feel. It really hurts to open and close and the last few days I havn't even been able to hit a bag [Only registered and activated users can see links. ] I can feel it also when I open and close my hand, it is like something is getting caught...

Like say pulling rope over something bumpy and it keeps snagging. Sorry, I know it is hard to describe... [Only registered and activated users can see links. ] Hope I made sence there... I think I am just breaking myself leading up to this fight >.<
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Old 02-06-2009, 05:31 PM   #72
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Default Re: Aplin's ridiculas training!

Friday

Pretty good session... you ain't gonna beieve my magic 50 time today!!!

Pads - 30 minutes working on punches and kicks
Outside leg kick - relax and aim to hit almost side ways HARD
Inside leg kick - Switch kick the inside leg
Penelty kick - More a HUGE step and really smash a kick upwards

Jab - Step and jab as hard as you can, keeping your elbow straight... this should be a KO punch
Cross - The power comes from the hips, really rotate them hard and throw the STRAIGHT right. Bring the left back to your ear as the right comes out, much like a bow and arrow.

Defence - Double block using the forearms to black straights and elbows to block hooks.
Slips - DO NOT OVER SLIP. Use the double block and just move SLIGHTLY outside of the jab, otherwise you are open to a knee / shin kick.

Sparring - 15 minutes of Ring Craft
Consistent sparring took and threw a few good punches.

Magic 50

Today I did the magic 50 with my trainer and he pushed me... damned hard... between set 1 and 2 we had NO rest and between 2 and 3 we had about 15 seconds, then for the next two we had just over 20 seconds... OUCH!

17/01/09 - 9.57
21/01/09 - 9.03
24/01/09 - 8.50
29/01/09 - 8.36
01/02/09 - 8:20
06/02/09 - 7:08

Sad thing is I don't think it will be humanly possible to beat that!!! Although my goal before fight night is now going to be 7 minutes. I think it had something to do with having the week off and obviously having my trainer stand over me pushing me, rather than being on my own.

Incredible really though... I have gone from really struggling on 9.57 down to a still difficult, but much easier 7:08... A 2 minute and 50 second drop.
I think I will have one attempt on Sunday to beat my magic 50 and then next week I am going to do the modified Magic 50 I posted up... As well as my Work Capacity 101 that I have done.

Once I have done my fight on 28th February I am going to up the weight I think to about 18kg-20kg. I could do it now, but to be honest, I don't think it will make much difference in my respitory based conditioning, it will more so work my muscles for endurance and strength, which will mean I'll be tired for 24 hours after, which is not a good idea right now.
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Old 02-06-2009, 05:47 PM   #73
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Things to work on this week:

The 'Dutch Shin Kick'
Weird to me, but it really works well... It is a kick that is like a knee sideways into the abdominals or side. Bas told me it works well because often if you throw a kick in close quarters the person will turn sideways and you can catch the lower ribs.

Blocking
I found this REALLY useful, Bas told me to keep a higher guard like K-1 fighters Badr Hari and Boneski... Keeping my guard high and using my fore-arms to take shots and really not take any punishment. If hooks come in, you can use your elbows by moving the forearms up and back slightly.

Slipping
Make sure that you are only just slipping a jab or cross. You do not want to over lean and leave yourself blind-sided or open to a shinkick / knee to the face. The movement should be so subtle that the opponents glove my glance off the outside of your glove, but as long as you don't take a shot it is fine.

Punches to kicks or kicks to punches
Bas told me that in Holland they through punch combo-kick, kick-punch combo-kick and this can be done either low or high, but typically you with finish with a low:
Jab-Cross-Hook-Outside Low Kick
Right Mid Kick-Jab-Cross-Hook-Outside Low Kick
Jab-Cross-Inside Low Kick

Ring Craft
If opponent is against the ropes try to do punch combo and then a Dutch shin kick. Or, if you push opponent into ropes hard enough they bounce off do a spinning back kick.

If opponent is in the corner, use hooks to stop them moving out and then close in.

Work on keeping stance right and pivoting off, follow up with a left hook or right cross...
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Old 02-06-2009, 06:29 PM   #74
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Question I liked:

Quote:
Hey guys,

I have been working a lot on cutting off the ring and think I have got pretty good at it these days. One thing I struggle with is once I push them back to this position (i.e. against the ropes) they lean back and use a push or teep kick to keep me away.

So the problem I have is once I say land 'Jab-Cross-Hook-Kick-Jab-Cross-Jab-Cross' and the person falls back against the ropes. Now lets say they are about 4ft away from me (about the reach of a push kick). How do I get inside if they are constantly throwing teep kicks to keep me away?

I have thought about catching the kick and throwing it to the side, but I worry about dropping my hands incase they fake, step forward and begin throwing punches for example.

I know once I get into distance I want to use fast-inside based punch combinations and hooks to keep them in the corner... i.e. left hook if they try to move right, right hook if they try to move left.
Answers recieved:

Quote:
1 submarine kick.. aka time his keep and kick his standing leg
2 step back, make him fight center of the ring
3 take the kick and walk in, at angles (dont get arlovskied)
4 defelct it to the outside, so you square him up
5 catch teep and pull it forward

you are in control, you need to be the agressor. a teep should not hold you back from comming in
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Old 02-06-2009, 06:38 PM   #75
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Kick & Punch Combinations:

left lead kick - right cross - left hook - right kick
left lead kick - right cross - left hook - left switch kick
Right kick - left hook - right cross - left switch kick
Right kick - left hook - right cross - right kick
Left Jab - right cross - right kick - right kick
Left jab - right cross - left switch kick - left switch kick
Left Jab - right cross - right kick - left kick
Left jab - right cross - left switch kick - right kick

Favourites:

Jab - Round Kick
Jab - Cross - Switch Round Kick
Jab - Cross, Hook - Round Kick
Jab - Cross - Jab - Cross - Jab - Cross - Hook - Round Kick - Switch Round Kick

Sparring Drills

1 guy boxes other dude does knees and kicks
1 guy must try to clinch other must try to kick and stay away
Spar 2 mins. one guy goes on defence only 30 secs and after that the other 30 secs
Ones goes in the corner or ropes, otherone attacks, 30 secs, and has to defend

Pad / Bag Work

count 1: jab
count 2; jab to the head, step out a bit, right hand to the head
count 3: jab to the head, step out a bit, right hand to the head, left hook to the body
count 4: jab to the head, step out a bit, right hand to the head, left hook to the body, lefthook to the head
count 5: jab to the head, step out a bit, right hand to the head, left hook to the body, right legkick
Hoost (6): left hook to the body, lefthook to the head, right legkick = Hoost

Sparring Drills 2
Oppononet comes in, stop him with a keep kick
He comes in again, roundhouse him to the body
He comes in again, knee him
Then switch legs
Parry jab - righthand - switch kick to the body
Parry right hand - left hook - right lowkick
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