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Old 08-14-2009, 11:31 AM   #1
SouthpawSlayer
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Default SouthpawSlayer's Two Week Training Log

ok boys been on the training forum a lot lately because the other forums have been recking my head, too much mayweather hate of late, i didnt even know this section existed until i clicked it 5 mins ago, looking forward to posting up my log and getting some constructive criticism

im gonna do a 2 week log starting from tonight, im training 7 till 9 so ill post up what exactly i done after training
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Old 08-14-2009, 06:22 PM   #2
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Default Re: SouthpawSlayer's Two Week Training Log

14th august 7 pm to 9pm

-15 min full body warm up
-5 min dynamic stretches
-6 x 3 min rounds heavy bag
-11 mins on spin cycle
-11 mins on rowing machine
-3 x 3 min shadow boxing 1kg weights held
-11 mins skipping , 10 secs sprint, 20 secs steady skipping, 10 secs of double unders, 20 secs steady and so on
-flat out punching on heavy bag 1 2 combination for 30 secs on 30 secs rest, for 6 mins straight
-cool down, dynamic and static stretching
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Old 08-14-2009, 06:45 PM   #3
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Default Re: SouthpawSlayer's Two Week Training Log

So far your input has been pleasant, welcome aboard
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Old 08-14-2009, 06:48 PM   #4
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Default Re: SouthpawSlayer's Two Week Training Log

cheers bud, trained hard today next 2 days are gonna be light days but ill still post up what i do

i know after the 2 weeks the main part i think you guys will pick up on is my flexibility training and its non existence i do maintainence stretches after a workout but very little work to improve flexibility
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Old 08-15-2009, 02:24 PM   #5
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Default Re: SouthpawSlayer's Two Week Training Log

14th august 4.15 to 6.15

worked a 9 hour shift today and boxing club is only open early on saturdays so had to train at home today

-15 min warm up
-stretches
-11 min solid of footwork, concentrating on in and out, circling away, turning opponent
-3 x 3 mins shadow boxing
-3 x 3 mins of rolling under rope tied from one end of garden to other, when rolling left throw combo starting with left hook/jab, when rolling right start combo with right cross
-sprints on college grounds near my house, 65 metres sprint, 65 metres jog, sprint, jog and so on, i do 6 sprints and jogs each then take a minute rest, i do 3 rounds 18 sprints altogther
-11 mins skipping back at home, 15 secs sprint, 15 secs steady, 15 secs double unders, 15 secs steady, and so on
-cool down walk around garden using large steps, some static stretches
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Old 08-16-2009, 02:36 PM   #6
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Default Re: SouthpawSlayer's Two Week Training Log

sunday 16th august

much needed day off
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Old 08-17-2009, 05:29 PM   #7
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Default Re: SouthpawSlayer's Two Week Training Log

boxing club 17th august 7 pm to 9 pm

-30 min warm up, including static strenght exercises and dynamic stretching
-6 x 3 mins bag work
-3 x 3 sparring
-2 x 3 fitness/body sparring
-11 mins skipping, 10 secs sprint 20 secs steady 10 secs sprint and so on like this
-3 x 3 shadow boxing with 0.5 kg dumbells
-punch out drill; 30 secs flat out 1 -2's non stop, 30 secs rest, and so on like this for 6 times
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Old 08-17-2009, 05:58 PM   #8
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Default Re: SouthpawSlayer's Two Week Training Log

Excellent workout. You train at Wildcard (your location underneath your avatar)?
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Old 08-17-2009, 06:03 PM   #9
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Default Re: SouthpawSlayer's Two Week Training Log

Quote:
Originally Posted by RDJ View Post
Excellent workout. You train at Wildcard (your location underneath your avatar)?
no mate from ireland still live here too unfortunately, pactard headquarters was just to piss off the pac haters who call his fans pactards

have to buy my tics for pac cotto tomo
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Old 08-18-2009, 06:24 PM   #10
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Default Re: SouthpawSlayer's Two Week Training Log

18th august 7.15 pm to 9.30 pm; strenght and conditioning day in gym (not boxing gym)

-10 min warm up on cross trainer

-1st circuit ;

squats
box jumps
core exercise - plank hold and while leaning on forearms reach out bringing body closer to ground

4 circuits, no rest

-2nd circuit;

single legged raised squats
neck rolls
core exercise - plank hold, bringing knees up for 20 each side, hold after each

4 circuits, no rest

-3rd circuit;

leg press
lateral box jumps
trunk bends for core with 15 kg held over head
dead lift
core plank hold, reaching with opposite hand and feet

4 circuits no rest

-straight upstairs for a 5 km run 25 mins; glycogen levels are pretty much diminished and i find this run after a strenght and conditioning day good for burning fat

-5 min walk cool down
-15 mins of static stretching
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Old 08-20-2009, 10:32 AM   #11
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Default Re: SouthpawSlayer's Two Week Training Log

19th august ; 7.00pm to 8.15pm

-30 min warm up, consisted of 10 mins skipping and competition drills trying to catch each other out, good for moral in the club and gets us thinking instead of just doing the usual boring warm up
-4 x 3 min rounds bag work
-2 x 3 min rounds shadow boxing with 0.5kgs dumbells

cut it short because i was feeling like shit, think im coming down with something
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Old 08-21-2009, 05:51 PM   #12
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Default Re: SouthpawSlayer's Two Week Training Log

20th august day off and slept an extra 3 hours during the day

nice
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Old 08-21-2009, 05:55 PM   #13
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Default Re: SouthpawSlayer's Two Week Training Log

friday 21st august 7.00pm to 8.45pm

-warm up 10 mins skipping, dynamic stretching (terrible warm up today)
-4 x 3 min rounds sparring, 3 of us sparred today so we were doing a 90 secs with one fighter then 90 secs with the other, so i was getting 90 secs rest instead of 60
-4 x 3 min bag work
-2 x 3 min shadow boxing/footwork
-3 different med ball exercises with partner consisting of throws for core / abdominals
-4 sets of plyometric pull ups with claps
-11 mins high intensity spin bike
-walk around cool down and weigh in to finish
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Old 08-27-2009, 12:22 PM   #14
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Default Re: SouthpawSlayer's Two Week Training Log

sat 22nd and sun 23rd off due to feeling drained, first 2 days off in a row for a long time
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Old 08-27-2009, 12:25 PM   #15
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Default Re: SouthpawSlayer's Two Week Training Log

mon 24th august 7.00 to 8.30pm

- 20 min skipping as warm up, some dynamic stretches after
- working with the team we done a round on the bags and a round shadow boxing for 5 on each
- 3 x 3 rounds shadow boxing footwork
- 11 min spin bike
- cool down with static stretches
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