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Old 08-27-2009, 12:30 PM   #16
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Default Re: SouthpawSlayer's Two Week Training Log

tue 25th august day off again still feeling drained not good

wed 26th august 7.00pm to 9.15pm

-warm up 20 mins with some strenght exercises press ups and squats no weights
-5 mins dynamic stretching
-8 x 3 min rounds light sparring each round working on slipping a certain punch/combo and coming back with counter
-5 x 3min rounds full sparring
-4 x 3min rounds bag work
-1 x 3 min shadow boxing
-some strenght to finish off for core, abs, press ups too
-relaxation techniques to cooldown

great session yesterday coach pushed us as season is officially started, not that it ever really stopped
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Old 08-27-2009, 01:17 PM   #17
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Default Re: SouthpawSlayer's Two Week Training Log

Try drinking more water why do you feel so drained? Perhaps your not eating enough training on this kind of level what you just posted there you should be eating about 5 small meals a day.
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Old 08-27-2009, 05:59 PM   #18
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Quote:
Originally Posted by Bazooka View Post
Try drinking more water why do you feel so drained? Perhaps your not eating enough training on this kind of level what you just posted there you should be eating about 5 small meals a day.
thanks for the advice mate but im always hydrated and eat 5 to 6 meals per day, i try improve my diet constantly but seem to have gotten to a point where no more improvements are occuring, i eat all my veg which is organic veg raw and its disgusting shit

i was drained recently as i have had to finish a job and work extra hours, also stressed more due to having to come up with 1600 euro for rent and deposit on a new house im renting and my trip to see pac cotto has to be paid off by the 5th of september, too much worrying at once, stress leads to anxiety and i was burning up energy, im feeling better now though thank god

thursday 27th august 6.45 to 9.15 pm

-6 km run 30 mins
-dynamic stretches
-1st circuit

squats
plyometric bounds over two hurdles
core plank shifting weights disc from side to side
abs set

complete 4 circuits no rest

-2nd circuit

deep squats
tuck jumps
neck rolls
wood choppers

complete 4 circuits no rest

-3rd circuit

deadlift
med ball slams
reverse curls
core plank reaching out

complete 4 circuits no rest

-11 min high intensity on cross trainer
-walk around gym as cool down and static stretch full body
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Old 08-27-2009, 07:27 PM   #19
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Default Re: SouthpawSlayer's Two Week Training Log

Maybe your low on Iron~ I really dont know but if your feeling drained its either food or water or perhaps your iron is low.
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Old 08-28-2009, 05:30 PM   #20
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Default Re: SouthpawSlayer's Two Week Training Log

Quote:
Originally Posted by Bazooka View Post
Maybe your low on Iron~ I really dont know but if your feeling drained its either food or water or perhaps your iron is low.
nah as i said diet is pretty good, i eat a lot of red meat with my greens especially brocolli (raw) which helps the absorption of iron into my blood, as i said it was due to stress having to come up with 2 and a half grand in 3 weeks really stressed me out

friday 28th august 7.00 to 8.45pm

-15 mins warm up
-5 mins dynamic stretching
-15 mins of extremely light shadow boxing waiting to be called to ring for sparring
-3 x 3 rounds high intensity sparring no holding back tougher than a normal fight - great spar, both of us landing big shots-very happy
-15mins skipping
-4 x 3mins rounds bag work
-3 sets of inclined sit ups
-3 sets of pull ups
-short cool down with some static stretching
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Old 08-29-2009, 08:31 PM   #21
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Default Re: SouthpawSlayer's Two Week Training Log

saturday 29th august

-10 min warm up, 5 mins dynamic stretching
-3 x 3 shadow boxing looking in mirror at technique
-2 punch out drills
-30 minute static stretching holding for over 30 seconds aiming to improve flexibilty

Last edited by SouthpawSlayer; 09-01-2009 at 01:23 PM.
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Old 08-29-2009, 09:09 PM   #22
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Default Re: SouthpawSlayer's Two Week Training Log

getting advice from the man who used to work with Bernard Dunne eh?
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Old 08-30-2009, 09:15 AM   #23
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nope why you ask
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Old 08-30-2009, 05:35 PM   #24
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Default Re: SouthpawSlayer's Two Week Training Log

sunday 30th august 4.00 pm to 5.00pm

- 5 min warm up
- 5 km run in 24 mins
- 5 min cool down
- 20 min stretching, improvemnet stretches

Last edited by SouthpawSlayer; 09-01-2009 at 01:23 PM.
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Old 08-31-2009, 06:04 PM   #25
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monday 31st august 7.00 pm to 9.15pm

-10 min warm up
-10 min dynamic stretching and gymnastics
-3 x min shadow boxing
-weights done as a team in a circuit of 8 stations, stuff like press ups, punches with 7.5 kg dumbells, lunges, bicep curls
we do 3 full circuits which was 24 sets altogether, 25 seconds on each station and then a minute rest, this is one round and we do 3 full rounds 72 sets altogether
yeah its a bitch
- 6 x 3 rounds on the bags focusing on power
- 1 x 1 shadow boxing
- 1 x 1 skipping
- 3 sets of 25 incline sit ups
- light stretch

Last edited by SouthpawSlayer; 09-01-2009 at 01:24 PM.
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Old 09-01-2009, 01:25 PM   #26
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Default Re: SouthpawSlayer's Two Week Training Log

Tuesday 1st september


90 mins therapy, physio and nueromuscular
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Old 09-03-2009, 06:30 PM   #27
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Default Re: SouthpawSlayer's Two Week Training Log

wednesday 2nd september 7.00 to 8.45

-10 min warm up
-5 min drom stretching
-25 min skipping
-3 x 3 min rounds shadow boxing
-power shots on bag - no timing just throwing 25 shots on each punch while partner holds bag, then switch and i hold, 25 jabs, 25 straight rights, 25 left hooks etc etc
-punch out drill for 2 x 3 min rounds - working with partner, throw a jab whilst partner holds, i hold partner throws jab, i throw 1 - 2 partner holds, i hold partner throws 1 - 2, then go up to jab right jab, next is jab right jab right and so on, usually reach up to 18 shots at the end of each round and each round is over 250 punches
- 3 x 3 rounds doing bag work
- cool down and stretch
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Old 09-04-2009, 06:06 PM   #28
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Default Re: SouthpawSlayer's Two Week Training Log

thursday 3rd september 7.00 pm to 9.00 pm

strenght and conditioning day

-7min warm up on cross trainer
-5 km run on threadmill in 24 mins
-1st circuit

leg press
squat jumps
core plank hold
press up with claps
core roll outs with straight bar

4 circuits no rest

-2nd circuit

single leg squats
plyo bounds onto box
core wood choppers
deadlift
side dipping planks

4 circuits no rest

static stretching to cool off
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Old 09-04-2009, 06:12 PM   #29
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Default Re: SouthpawSlayer's Two Week Training Log

friday 4th of september 7.00 to 8.30pm

-15mins skipping to warm up
-5 mins gymnastics dynamic stretches
-2 x 3 rounds shadow boxing
this finishes warm up

-1 round bags
-1 round shadow boxing
-1 round bags
-1 round skipping
-1 round bags
-1 round shadow boxing
-1 round bags
-1 round skipping
-1 round bags
-1 round shadow boxing
-1 round bags
-1 round skipping
-2 rounds on bag to finish off

5 min stretch to finish up
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Old 09-08-2009, 09:41 AM   #30
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sat 5th and sun 6th

2 days off not good
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