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Old 09-02-2010, 08:06 PM   #1
Mister T
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Default Mister T's Training Log

Before I begin, here's some background info:

______________________________________________________________
Age: 18
Height: 5'10
Weight: 190

Experience:
  • Shotokan Karate for 8 Years
  • Muay Thai for 1 Year and counting
______________________________________________________________

My goals:
  • Improve my cardio/stamina.
  • Do some weight training so that I can bulk up to 210.
  • Continue improving and building upon my Muay Thai skills to the point that I can compete against other Muay Thai Fighters and, eventually, make the transition into boxing.
After considering my goals and my current time schedule (right now I just started my Sophomore year in college so time is kinda tight), I've come up with the following regimen that will hopefully help me improve my cardio, build muscle mass, and make me a better fighter.


I'll start to outline my regimen on my next post.

Last edited by Mister T; 11-02-2010 at 10:18 PM.
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Old 09-02-2010, 08:33 PM   #2
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Goal 1: Improving Cardio


To make my cardio better, I'm gonna do interval training on the elliptical machine.

Basically, I run for 10 rounds at maximum incline (30 degrees uphill) and maximum resistance (Level 15). During that 10 rounds, I emulate the course of a boxing match (including the rest periods) by running at different RPMs (Revolutions per Minute).

A normal Interval Training on the Elliptical Machine looks like this:

Minute #1: Rest (Run at 30 RPMs)
Minute #2: 1st Minute of Round 1 (Run at 40 RPMs)
Minute #3: 2nd Minute of Round 1 - (Run at 50 RPMs)
Minute #4: 3rd Minute of Round 1 - (Run at 40 RPMs)
Minute #5: Rest (aka end of round1) - (Run at 30 RPMs)
*repeat until all 10 rounds are done (takes approximately 40 minutes)*

I remember reading somewhere that doing interval training (i.e going from 30 to 40 to 50 to 40 to 30 RPMs) is the best way to create a similar situation that your heart goes through during a boxing match.

I'll outline my weightlifting regimen in my next post.

Last edited by Mister T; 11-05-2010 at 10:32 PM.
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Old 09-02-2010, 08:53 PM   #3
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Goal 2: Bulking Up

I'm trying to bulk up to 210 (i.e. put on 20 lbs of muscle) so that its harder for my opponents to whip me around in the Thai Clinch.


I'll outline my Muay Thai schedule in my next post.

Last edited by Mister T; 06-02-2011 at 09:59 AM.
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Old 09-02-2010, 09:40 PM   #4
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Goal 3: Making My Muay Thai / Boxing Debut

I'm trying to train for, compete in, and win my first Muay Thai fight by the end of my Spring Semester of college.

With that being said, here are some of the things that I need to improve on:
  • Counter Punching
  • Leg/Shin Conditioning
  • Clinching
Now that I've put all my goals in finite terms, I'm gonna compile a weekly schedule and post daily updates to keep track of whether or not I'm on track.

Last edited by Mister T; 06-02-2011 at 10:01 AM.
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Old 09-02-2010, 10:12 PM   #5
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Default Re: Mister T's Training Log

Since college just started again I'm gonna wait a week or two before diving into my new workout routine so that I can get used to all my college classes, etc.

With that in mind, here's my weekly workout schedule for the week of Sept 12th:

Monday, Sept 13th:
  • 10 Rounds of Interval Training.
  • Chest Exercises for my Major and Clavicular Pecs.
Tuesday, Sept 14th:
  • Muay Thai Class.
Wednesday, Sept 15th:
  • 10 Rounds of Interval Training.
  • Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids.
Thursday, Sept 16th:
  • 10 Rounds of Interval Training.
  • Leg Exercises for my Quadriceps and Hamstrings.
Friday, Sept 17th:
  • 10 Rounds of Interval Training.
  • Arm Exercises for my Biceps and Triceps.
Saturday, Sept 18th:
  • Muay Thai Class.
  • 10 Rounds of Interval Training.
  • Abdomen Exercises for my Serratus Anterior, Abs, and Obliques.
Now that I've got everything planned out, I just gotta get ready to do work. Hopefully, I won't suffer any minor injuries in sparring/class that will prevent me from sticking to this regimen.

I'll post daily updates so that I can keep track of what I accomplished and if i missed anything.

Last edited by Mister T; 11-30-2010 at 11:01 AM.
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Old 09-13-2010, 09:49 PM   #6
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Monday September 13, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:
  • Run Time: 40 Minutes 10 Seconds
  • Inclination: 30 Degrees
  • Resistance: Maximum (Level 15)
  • Revolutions: 1,612 Revolutions
  • Carbs Burned: 156 Carbs
  • Calories Burned: 897 Calories

Last edited by Mister T; 06-02-2011 at 10:02 AM.
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Old 09-14-2010, 11:10 PM   #7
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Tuesday September 14, 2010:

- Muay Thai Class:
  • 30 Minutes of Strength/Conditioning consisting of jumping rope, shadowboxing, push-ups, sit-ups, squats, and wall-runs.
  • 30 Minutes of Partner Drills consisting mainly of countering the jab.
  • First drill that was practiced was: Overhand right over the jab, left uppercut, right downward elbow.
  • Second drill was: Slip left, left uppercut, right downward elbow, left knee to body, left kick to liver.
  • 30 Minutes of Sparring with multiple rotating partners.
  • 15 Minutes of additional "cool down" Strength/Conditioning at the end of class (this portion is especially brutal, especially when done at the end of class).
Notes: Kinda disappointed that we didn't do any mitt work, heavy bag combos, or clinch work today. Hopefully I'll get a chance to work on it on Saturday...

Last edited by Mister T; 06-02-2011 at 10:03 AM.
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Old 09-17-2010, 01:43 PM   #8
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Wednesday September 15, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:
  • Run Time: 40 Minutes 09 Seconds
  • Inclination: 30 Degrees
  • Resistance: Maximum (Level 15)
  • Revolutions: 1,670 Revolutions
  • Carbs Burned: 161 Carbs
  • Calories Burned: 924.1 Calories

Last edited by Mister T; 06-02-2011 at 10:03 AM.
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Old 09-17-2010, 01:45 PM   #9
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Thursday September 16, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:
  • Run Time: 40 Minutes 08 Seconds
  • Inclination: 30 Degrees
  • Resistance: Maximum (Level 15)
  • Revolutions: 1,674 Revolutions
  • Carbs Burned: 162 Carbs
  • Calories Burned: 926.2 Calories

Last edited by Mister T; 06-02-2011 at 10:03 AM.
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Old 09-17-2010, 10:46 PM   #10
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Friday September 17, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:
  • Run Time: 40 Minutes 09 Seconds
  • Inclination: 30 Degrees
  • Resistance: Maximum (Level 15)
  • Revolutions: 1,691 Revolutions
  • Carbs Burned: 163 Carbs
  • Calories Burned: 933.7 Calories
Notes: I've been neglecting the weight training portion of my goals. I keep trying to tell myself to do it but one thing or another keeps making me procrastinate and ignore it. All bullshit aside, I'm gonna hit the weights next week for sure.

Last edited by Mister T; 06-02-2011 at 10:04 AM.
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Old 09-18-2010, 10:03 PM   #11
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Saturday September 18, 2010:

- Muay Thai Class:
  • 10 Minutes of Strength/Conditioning.
  • 60 Minutes of Partner Drills consisting of pad work. The first combination worked on was Jab, Cross, Right Body Kick. The second combination was catch partner's right body kick, counter with a right cross, throw right body kick.
  • 20 Minutes of sparring with focus on "boxing to the body". Basically, our coach made us work with our partner doing boxing only to our partner's body.

Last edited by Mister T; 06-02-2011 at 10:04 AM.
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Old 09-18-2010, 10:24 PM   #12
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Default Re: Mister T's Training Log

Workout schedule for the week of Sept 19th:

Sunday, Sept 19th:

  • Off day
Monday, Sept 20th:
  • 10 Rounds of Interval Training.
  • Chest Exercises for my Major and Clavicular pecs.
Tuesday, Sept 21st:
  • Muay Thai Class.
Wednesday, Sept 22nd:
  • 10 Rounds of Interval Training.
  • Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids.
Thursday, Sept 23rd:
  • 10 Rounds of Interval Training.
  • Leg Exercises for my Quadriceps and Hamstrings.
Friday, Sept 24th:
  • 10 Rounds of Interval Training.
  • Arm Exercises for my Biceps and Triceps.
Saturday, Sept 25th:
  • Muay Thai Class.
  • Back Exercises for my General Back, Lats, and Traps.
  • Abdomen Exercises for my Serratus Anterior, Abs, and Obliques.
Notes: I just found out that the elliptical that i have also has an odometer function which can display the distance travelled. I'll start posting that statistic as well so that I can keep track of how I'm doing.

Last edited by Mister T; 11-30-2010 at 11:00 AM.
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Old 09-20-2010, 11:01 PM   #13
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Default Re: Mister T's Training Log

Sunday September 19, 2010:

- No Training

Monday September 20, 2010:

- Strength Training:
  • Bench Press - 3 Sets of 20 Reps [50 lbs]
  • Incline Bench Press - 3 Sets of 20 Reps [50 lbs]
- 10 Rounds of Interval Training:
  • Run Time: 40 Minutes 00 Seconds
  • Inclination: 30 Degrees
  • Resistance: Maximum (Level 15)
  • Revolutions: 1,656 Revolutions
  • Carbs Burned: 160 Carbs
  • Calories Burned: 916.7 Calories
Notes: Since this was the first time in several months that I did any weight training, I took it easy and only used a total of 50 lbs (45 lbs for the bar and 5 lbs in extra weights) for my exercises.
Next week I'm gonna increase it to 100 lbs.

Last edited by Mister T; 06-02-2011 at 10:04 AM.
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Old 09-22-2010, 12:28 AM   #14
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Default Re: Mister T's Training Log

Tuesday September 21, 2010:

- Muay Thai Class:
  • 20 Minutes of Strength/Conditioning.
  • 60 Minutes of Partner Drills. Today we focused on how to counter an opponent's front kick, rear front kick, left body kick, and right body kick.
  • Front Kick Counter: Sweep with left hand, counter with right cross, left uppercut.
  • Rear Kick Counter: Sweep with right hand, left hook to body, right elbow to forehead.
  • Left Body Kick Counter (1): Check opponent's kick with right leg, left hook to body, right elbow to forehead.
  • Left Body Kick Counter (2): Anticipate opponent's kick, step 45 degrees forward with left leg + simultaneously right low kick to the back of opponent's thigh.
  • Left Body Kick Counter (3): Cross-Check opponent's kick with left leg, right cross, left uppercut, right elbow to forehead.
  • Left Body Kick Counter (4): Step left + simultaneously catch opponent's kick, strong jab.
  • Left Body Kick Counter (5): Step left + simultaneously catch opponent's kick, right low kick to the back of opponent's thigh.
  • Right Body Kick Counter (1): Check opponent's kick with left leg, right cross, left uppercut, right elbow to forehead.
  • Right Body Kick Counter (2): Anticipate opponent's kick, step 45 degrees forward with right leg + simultaneously left low kick to opponent's thigh.
  • Right Body Kick Counter (3): Step right + simultaneously catch opponent's kick, right cross.
  • Right Body Kick Counter (4): Step right + simultaneously catch opponent's kick, left low kick to the back of opponent's thigh.
  • 20 Minutes of additional "cool down" Strength/Conditioning at the end of class.
Notes: Definitely a good class today. Hard workout and learned some great techniques.

Last edited by Mister T; 11-30-2010 at 11:02 AM.
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Old 09-22-2010, 11:12 PM   #15
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Wednesday September 22, 2010:

- Strength Training:
  • Upright Row - 3 Sets of 10 Reps [75 lbs total]
  • Rear Delt Row - 3 Sets of 10 Reps [75 lbs total]
- 10 Rounds of Interval Training:
  • Run Time: 40 Minutes 18 Seconds
  • Inclination: 30 Degrees
  • Resistance: Maximum (Level 15)
  • Revolutions: 1,700 Revolutions
  • Carbs Burned: 164 Carbs
  • Calories Burned: 939.5 Calories
  • Odometer: 17 x 100 ?????????
Notes: The Odometer reading on the elliptical says 17 x 100. I have no idea what the **** that means. Is that 1700 feet, meters, miles, kilometers, etc? I'll have to find out tomorrow......

Last edited by Mister T; 06-02-2011 at 10:05 AM.
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