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Old 09-08-2009, 05:11 PM   #1
dwkfym
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Default DWKFYM's pre-fight student training regime

I currently go to a professional school full time and I have to split timing with coaching the university kickboxing club, reading (I have to read a LOT for school), girlfriend, eating and sleeping. So I don't have much time to train. So I try and make do the best I can. Now, its pre-fight so I've kicked it up a knotch. Here is my log starting from last friday.

my workout during the week usually consist of a little bit of heavy lifting, running every other day, kickboxing regiment 2-3 times a week and a day of sparring once a week.

I don't intend to take my amatuer kickboxing career much further. I'm keeping it a hobby.

I have to make weight at 165 lbs. I plan to get down to 167-168 until the day of.

Sept 4th Friday - body weight: 174lbs
4 mile run @ 45 min pace
Before sleeping. Not much time

Sept 5th Saturday
Tabata workout 7 rounds - sit ups and upper body lifts for back
Not much time

Sept 6th Sunday
3 mile run in 25 minutes
5 sets of 12 reps of bicep curls with 10 lbs (endurance)
<1 hour break>
5 mins stretching and re-warming up
Sparring 6 rounds (medium pace; only lesser experienced guy available to spar)
<3-4 hour break>
Before sleep, 3 rounds of shadowboxing with punches + kicks

Sept 7th Monday
weekly rest day

Last edited by dwkfym; 09-10-2009 at 12:20 PM.
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Old 09-10-2009, 12:20 PM   #2
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Default Re: DWKFYM's pre-fight student training regime

Sept 8th Tuesday - Weight: 172lbs
Cycle 30 minutes
Sprints/jogging interval 10 minutes
Stretching/warm up - 15 mins
Shadow boxing - 20 mins
Shadow boxing (doing punches, kicks, footworks in isolation with beginners in the KB club) - 30 mins
Bagwork - full power kicks + punches - 20 mins

Sept 9th Wednesday - Weigth 171lbs
Stretching/warm up - 15 mins
Shadow boxing - 20 mins
Bas Rutten MMA Workout - 17 mins (KB club couldn't keep up or finish after this point. total workout time is 28 mins)
(full speed shadowboxing as rests/warmup/cooldown, and 30 second sets of push ups, mountain climbers, sit-ups,
wrestling sprawling throughout)
Tabata workout - full speed punches done as fast as I can - set of 6

<40 minute break- going home, doing some reading>

400 meter brisk run (almost sprint)
400 meter regular run (6-7 min mile pace)
12 reps, 4 sets of rows
Full speed shadowboxing with punches and kicks - 2 rounds of 2.5 minutes

Sept 10th thursday - Sparring day - weight: 170 lbs
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Old 09-10-2009, 11:53 PM   #3
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Default Re: DWKFYM's pre-fight student training regime

Sept 10th thursday - Sparring day - weight: 170 lbs
15 minute very light warm-up and stretching
1 round thai pads - punches + kicks + full combinations + defense
holding pads for 2 rounds (doesn't count)
coaching slip and bob/weave drills (doesn't count - last two things are rest periods)
Sparring x3 rounds - medium contact with a lot of footwork and ring movement 2.5min rounds 1 min rest
Sparring drill 1 round - hard contact defense - 2.5min round

<1 hour break>
at home:
15 minute stretch session
Burpees Tabata interval (3 minutes)
123456 punch combo Tabata interval (3 minutes)

Note: Weights are weight I am at right after I wake up. Before I sleep, I drink 1.5 glass of water.
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Old 09-12-2009, 01:04 AM   #4
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Default Re: DWKFYM's pre-fight student training regime

Sept 11th - 170 lbs
Session with boxing coach
15 min jump rope
5 min high knee-raise jump rope

Following with 20oz gloves on bag
3 minute rounds 1 minute rest

4 round jabs (orthodox + southpaw)
4 round straights (orthodox + southpaw)
2 rounds with jabs and straights (each time throwing 4 punches)
2 rounds - same as above but in southpaw stance
2 rounds - uppercuts and hooks at close range (right up close, squared up)

2 rounds of parry drills done at high-ish speed
2 rounds of slip drills done at high-ish speed
2 rounds of bob+weave drills done at high-ish speed

Tired and sore today.
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Old 09-12-2009, 06:01 PM   #5
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Default Re: DWKFYM's pre-fight student training regime

Sept 12th
Weight 170.5lbs (oops!)

5 min jump rope (I realized I might have tendonitis, and one of the coaches stopped me)
20 min stretching session
2 rounds 2 minutes of sparring with just jabs (against bigger but new guy)
2 rounds 2 minutes of boxing (same new guy)
2 rounds 2 minutes of boxing (more experienced, but still newer guy)
The whole time I was working on moving mobile, throwing quick, explosive combos.
2 rounds 2 minutes of sparring (decent kickboxer and a real forward kinda guy with lots of head movement - higher intensity) (I particularly enjoyed this because it was like facing a guy that fought very similar to me)
1 round sparring with a guy much more experienced (has 20+ am matches in boxing)

Later today I am going to get on a cycle, will post up again then. Want to be at 167.5lbs by tomorrow morning.

** Instead of getting on a cycle, ran for 45 minutes @ very slow pace with my overweight roommate. (3.2miles?)

t-7 days to fight. Feeling good, feeling in good shape, staying calm + neutral.

Last edited by dwkfym; 09-13-2009 at 04:30 PM.
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Old 09-14-2009, 01:55 AM   #6
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Default Re: DWKFYM's pre-fight student training regime

Sept 13th - got into argument with girlfriend and left her place. Left scale there. But visibly less fat in the mirror this morning.

Lifting day - thinking maybe i can replenish some of the lost muscle and put some strength back on. I lost quite a bit of strength from my "walking around" weight of 180-184 ish.
Bench press- 95lbs, 115lbs, 135lbs, 160lbs
Working weight up from 10 reps- 8 - 6 - 4 reps. Then cool down set with 8 reps
Deadlifts- warm up 135lbs 6 reps
-workout 225 lbs 3 sets of 5 reps (ran out of grip strength, gave up on 2nd rep of last set..there goes my workout)
Squat - warm up 6 reps of 135
-workout 225lbs 3 sets of 5
-cooldown 135lbs 5 reps
Did negligible amount of wide grip pull-ups and dips

later that night
40 sit-ups and 60 crunches (total 100 reps)
3.2 mile run, nice, easy 30 minute pace

I ate a small 1/3 lb ribeye steak. Body feels much better. Apparently I needed some animal fat.

Fight - 6 days. Preparing mind for bout. Keeping calm, relaxed. Running through basics in my head, and practicing some tricks with punch-kick combos, which I probably won't use.
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Old 09-14-2009, 10:26 PM   #7
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Default Re: DWKFYM's pre-fight student training regime

168lbs in the morning.
Rest day today.
I might gain 1/2 a lb or so tomorrow morning; I ate decently today.
In an effort to burn off some excess food I'm going to take the dog for a looong walk today with the gf.
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Old 09-15-2009, 09:07 AM   #8
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Default Re: DWKFYM's pre-fight student training regime

Sept 15th 169lbs
haven't pooped since steak night.
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Old 09-16-2009, 03:05 PM   #9
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Default Re: DWKFYM's pre-fight student training regime

Sept 15th
Kickboxing club workout (not that intense IMO)
15 min warm-up, stretching

Moving across the room:
1 minute:
2 rounds teep-round kick combos
2 rounds round kick combos

2 minutes:
2 rounds One-two slip drills

2.5 minute rounds
2 rounds kickboxing padwork (punches, kicks, combo, moving around)
(at this point I'm doing them as hard and fast as I possibly can because I'm not getting a workout)

6 rounds of Tabata workouts for kicks


<1 hour break>
Ran 3.5 miles (30 min pace)
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Old 09-16-2009, 03:06 PM   #10
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Default Re: DWKFYM's pre-fight student training regime

Sept 16th - weight - 168.2 lbs
Ate pretty comfortable today
10 minute stretching session
Bicep curls - 4 sets of 12 done very fast, with short break after 2 sets (15lbs)
Rows on bench - 4 sets of 12 same as above (20lbs)
Flat bench flys - 4 set of 12, same as above (30lbs)
30 second burpees, 30 second crunches - 8 sets (4 mins)
Shadowboxing two 2 minute rounds
Bike 45 minutes
Treadmill 15 minutes

Sept 17th - weight - 168.0 lbs

Last edited by dwkfym; 09-17-2009 at 12:27 PM. Reason: forgot to mention the freeweight excercises
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Old 09-18-2009, 08:11 AM   #11
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Default Re: DWKFYM's pre-fight student training regime

Sept 17th
Jump rope (leg lifts, etc) - 18 min
Slip/parry drills with partner - 15 mins

Stretching - 10 mins
Bagwork - 2 rounds (2.5 mins)
Shadowboxing - 3 rounds (2.5 mins)
Coaching for about 35 mins (got 2 new kids sparring today!)

2 mile run - 17 min pace

Sept 18th Weight - 166.4 lbs
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Old 09-18-2009, 08:33 PM   #12
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Default Re: DWKFYM's pre-fight student training regime

Sept 18th
Doing nothing
Stretching
Relaxing
Packing my kit
Trying to drain all crap out of my mind
Drinking a lot of prune juice; turns out I don't have all that much crap in my body, or all the spinach and lettuce ive been eating recently haven't passed my body yet.
Going to try to wake up at 166.5 then get down to 164.8lbs easy
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Old 09-19-2009, 04:26 AM   #13
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Default Re: DWKFYM's pre-fight student training regime

Good job man, looks good so far.
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