My training log

[almsn]

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[URL]***********.armystudyguide.com/content/Prep_For_Basic_Training/basic_training_prep_articles/learn-to-run-faster-now-6.shtml[/URL]
Running today .Forefoot felt like a flying machine

front foot offensive back foot defensive .Move head tight guard

Another run today .
I want to relax .
I did intervals today all over a mixed up 4 miler .
3 minute one was best ( try and pick a spot and sprint to ) Also avoid jogging .Do steady state through it use hams .Last mile was good . 2 minute intervals and jogging no good .

[Scottishbox10]

Conditioning circuit indoor

Hoodie and tammy .Hoodie right down over whole head and tammy .Heat

[Scottishbox10]

High rep calisthenics session
15 squat thrusts
15 weighted squats explode .Not too much weight only resistance ( full throttle conditioning ).
15 push-ups
20 jumpingjacks
x 2 in a 3 min round managed 4 4th a struggle but will get it up

Use agression jtfle

Good session for boxing want to work on this one .Also want to start using a bigger weight on squats .Good for strength endurance I could feel a big difference on my run .
Concentrate on resistance and speed .
[URL]***********.rosstraining.com/articles/indooroptions.html[/URL]

Conditioning
15 st .St legs , back resistance and speed
15 squats 6kg .Straighten back .Fast
15 push-ups .Resistance
20 Jumping jacks
50 punches .Mirror tape .Widen stance agression.
x 6 .90 on bodyweight training .
Effective .Move head fast chin down on punches hips and turn return .Agression ....

[almsn]

Thinking of doing a circuit today

I want to do 3 min rounds on the bag .15 burpee finish 1 min rest repeat .

Need to think positive condition is quality
Sparring pressure focus and style to beat depending on opponent .Eyes on all time , focus.

[almsn]

New circuit is better for conditioning and intensity ( resistance )
15 squatthrusts ( Hard fast agressive resistance straighten back on toes or balls of feet )
15 squats ( 6 kg same as squat thrusts small weight resistance full throttle conditioning Hard fast anerobic interval sprint , straighten back.

15 - 20 push-up Fast and try and add resistance .

20 jumpin jacks .Fast

50 punches .Widen stance , agression hips power from chest .Need lateral strength .

x 6 or 7 the now.Relax into later rounds . 1 min max between rounds .

[almsn]

Some burpees mixed up with heavybag work man intense

Sprint hard and fast and on change overs

3 min round bag , 15 burpees .
Chin tucked in hands up .

[Scottishbox10]

Did 10 rds on my new bag yesterday 66.5ib so it is ( 40 min session ) It was alot better for slugisness etc also full alot faster .Start one of them at any time of the day to sweat the slugishness out me


Run after a nightshift
31.5.2012
6 mile run quality early 9am ( brisk , fast! sprint some , trd fast chill as well pick a pace ( head up pick a spot and run , control breathing , anerobic don't breath out arse ) chilled out slow parts as well ) Brisk but not too fast and the intensity was quality ( 2 t-shirts hoodie ) Also took a couple of walk breaks and they were pure bliss man .I didn't want to stop walking .Take a we bottle of water and run early . Didn't really enjoy running but I really enjoyed that run.

[almsn]

We indoor conditioning circuit .Intensity was quality .Sauna suit top ( tuck ) TS and hoodie .

Lasted 5 rds of the usuall old one .
Squat thrusts straighten back a bit and anerobic aerobic etc .Speed and resistance .
Change overs fast all time
Squats Raise arms and spring up to 3 quarter stance as fast as possible
Push-uos .Intensity resistance 10 enough
Punches .Just like heavy bag aggression .Make sure to return shots! sh and footwork in out distance for hooks uppercuts as well ,Stay on toes ,Jab double jab body rh accuracy 121 , body position .Hips hooks uppercuts bodyshots could practice lightly on bag but want a new one for technique soon inless I get it fixed .
Elastic for hat winter

J dj RT rh
Relax M

[almsn]

Circuit .
Agression .Shots ( return ) range bag also in out .
Wrap big T tuck
Sit ups - speed conditioning resistance as well .
Could finish with more bodyweight training aswell but straight into it and speed .Hig reps not alot of rest .
Footwork hm 12

[Scottishbox10]

5 mile run done .It was alot better feels like my old treadmill LD runs .Lean forward and relax easy pace ( focus ) .Relax .I think i'm trying to hard on roadwork tbh I need to vary my days .