Post yours heres mine for my upcoming MMA fight May 31st. Sunday - This is my rest day I basically watch TV and eat Doritos and Hot Pockets :happy Monday - 1 PM 4 rounds of padwork and sparring with my partner, 4 PM 3 mile run,10 PM heavybag(stand and ground),double end bag,shadow-boxing with 5 ib dumbells and without weights,abs,neck. Tuesday - 1 PM 4 rounds of padwork then 3 rounds of grappling, 4 PM 3 mile run, 10 PM full body workout with weights 70-100 reps for each exercise. Wednesday - 1 PM 4 rounds of padwork then sparring, 4 PM 3 mile run, 10 PM double end,heavy (stand and ground),shadow with and without weights,abs,neck. Thursday - 1 PM padwork then grappling,4 PM 3 miles,10 PM full body weights workout. Friday - 1 PM 5 rounds of full MMA fight Saturday - 1 PM 100 yard sprints until faliure, 7 PM full body weights workout. As far as my diet I eat ALOT of fruits during the week,eat basically anything I want as long as it isnt salted and isnt high on Trans Fat,4-5 meals a day,only drink water and milk with my dinner,take energy and protein(not to gain weight but rather to maintain my muscle tone after cardio) supplements.
Monday, Wed, Friday 9am to 12 Boxing- mitts, bag, speed ball, double ended ball, shadowboxing, skiprope, sometimes sparring (one day a week) Abs- situps, crunches, leg raises, medicine ball workouts 6pm roadwork- 30 to 45 minute run/jog Tuesday, Thursday 5:30 am roadwork- light jog 6pm- 8pm circuit training- i do circuit training of different bodyweight exercises like burpees, pushups, pullups, hindu squats etc. Saturday swimming- i do laps on my friends pool Sunday rest
Jimmie, do you work mornings and have the evenings off? Reason I'm asking is that you do all your training in one massive block, rather than morning and evening, which would maximize recovery time. However, if you work morning shifts or something then fair enough. I trained the same way as you when I worked 4am-1pm. As for mine: Right now I'm taking it easy and not competing, so I only do boxing training once or twice a week for two hours, and maybe throw a run in once a week. But when I'm fighting Monday: 2 hours boxing (PM) Tuesday: AM: Roadwork; PM: Strength training Wednesday: PM - Boxing Thursday: PM- Boxing Friday: AM: Roadwork; PM: Strength training Saturday: AM: Roadwork Sunday: Rest. For roadwork I vary around distance runs, various sprint sessions at the track and running up and down a hill. I don't like to do running the days I box, as I'm a big guy and usually my knees get stiff and hurt after a hard roadwork session, and then I'm heavy on my feet when I train. Good enough for me though, I've always been fitter than my opponents, win or lose, and I've always kept a very high punch output up for my weight.
jimmie, you should consider incorporating some explosive lifts with heavy weight and lower reps to develop that strength component.
Iv been boxing and copeting since 2005 but stopped for a while because of different personal issues. I started training again last january 2008 because i gained 40 pounds. lost 20 pounds already since january and now weigh at 165 but want to join this upcomming tournament in september i have to get back to my fight weight of 140 which was my last weight when i last fought
My gym's only open three days. I do some boxing-specific drills on my own time, but I dont really have a choice. In all the gyms I've been to, I've always put a lot of my own time in to developing my boxing and trying new things out. Once you have the basics, you can experiment by yourself, although you need a good trainer to correct your experiments.
how many miles do you usually run and how many times a week? Is it true that pros run 3-5 miles everyday?
sunday - rest but not a cheat day i thnk theyr dumb monday - 8 am 5 mile run followed by ab circuit 4pm 3 rounds shadow 3 rounds shadow with weights 6 round double end bag 6 round bag with numbers being shouted at me to throw that many power punches 3 rounds on the bar 3 round pads 10 min skip 15 min evading punches from beginners an kids circuit 5 mins doing the wrestling drill on the ball tues - 4 pm - 13mile run, ab circuit wed - same as monday thur - 8 am 2 mile swim ab circuit 4pm bodyweight training and weights fri - same as mon n wed sat - 15 min sparrin 4 rounds burnouts on bag 2 round double unders big circuit
ya just graduated college so im preety much taking my time as of now concentrating on getting fit and making the tournament and will start looking for work afterwards