Aplin's ridiculous training!

Found this online, they used this on the ultimate fighter, might try it later in the week.

5 minutes at 5 mph
5 minutes at 6 mph
5 minutes at 7 mph
5 minutes at 8 mph
5 minutes at 9 mph
5 minutes at 10 mph

 

Thursday Morning

Slightly annoyed at myself... Decided to try doing a half mile warm up before attempting my 2 mile run today... turned out it actually hindered me I think. I found running at a 10 minute mile pace easy... I reckon I could easily bang out a 10km (6 mile) run compared to a 3.22km (2 mile) run... obviously at a steadier pace... maybe 8-9 minute mile.

Anyway, I woke up with a cold this morning and thought that I should do a warm up to clear the flem from my throat... straight away I realised I was finding it harder to breath, my throat hurt and I was coughing up green flem, I did the warm up and my legs were already hurting...

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For the first mile I felt **** and nearly gave up, but thought bugger it, I'll give just matching my previous mile time... Turns out I managed to push myself to my best mile time so far and beat my first mile time by about 18 seconds... work that out!!!
Anyway, I still beat my previous overall time and this run had more hills in, I guess any gain is a positive, just annoyed I could have done better.

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I also think running 2 miles at such a pace with boxing workouts in between 2 days after each other is pushing it. For the next 2 weeks I'm going to run on a Monday and Friday


Anyway, my current stats:

22nd May - 2 mile run in 14 Minutes 20 Seconds (7.10 per mile)
26th May - 2 mile run in 13 Minutes 45 Seconds (6.51 per mile)
28th May - 2 mile run in 12 Minutes 40 seconds (6:50 per mile)

HOWEVER
1st mile was run in 6:59 with average heart rate of 175bpm...
2nd mile was run in 6:41 with average heart rate of 188bpm...

 

Found this and thought it was quite interesting...

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Boxing

Boxingis an anaerobic sport. The sport has been estimated as approximately 70-80% anaerobic
and 20-30% aerobic. Anaerobic means to conduct an activity without oxygen. Anaerobic exercise, like boxing, stresses the muscles at a high intensity for short periods of time. A perfect example is a fast
combination that a fighter throws in the ring. The only aerobic part of the fight is when you are not throwing punches or when you are in the corner between rounds. The aerobic part of your exercise has to prepare you to last through the anaerobic part of the fight without running out of gas.

Anaerobic exercise is 80-90% of your max out put. Benefits include an improved VO2 maximum (the ability to use a greater amount of oxygen during exercise) and thus an improved cardio-respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. Since the intensity is high, more calories will be burned. Although more calories are burned in this zone, 85% of the calories burned are from carbohydrates, 15% from fat and less than 1% are from protein.

The most skillful fighter will have difficulty contending with an opponent who has superior anaerobic endurance and power. This is why you must make anaerobics a part of your conditioning program.

Boxing is an explosive, ballistic sport. The only way to prepare for this sport is by training in a manner, which mimics the demands that you will encounter inside the ring. The ring is a lonely place for the fighter who is not in shape.

The anaerobic zone is when you have thrown multiple punches and you have run out of gas because of exhaustion. You have just reached your Lactic Acid Threshold.

What to do about that Lactic Acid Threshold:

First of all we have to raise that lactic acid threshold. I remember when I was a lot younger the first time I tried to swim under water. I wanted to see how far I could swim while holding my breath. When I realized that I could not swim very far I repeated the effort everyday and each day the distance that I could swim while holding my breath increased.

That's a simple representation of how you will build your Lactic Acid Threshold. When you throw fast punches, or sprint for example after about 20 seconds your body starts creating lactate in order to slow you down and make you rest. Your body does that because you are pushing it so hard. When you are training at a slower aerobic pace your body has time to process the converting of carbohydrates and fats into glucose. When we train or fight and someone says you ran out of gas; glucose is technically what represents that gas. Glucose is what the body burns like gas.

Remember that when you are operating in the aerobic zone because your body can process oxygen; it has time to convert carbohydrates and fats in to glucose. Just like holding your breath to swim further everyday. You must train in the anaerobic zone in order to increase the length of time that you can throw punches. Start with 20 and 30 second sets otherwise your training will be counter productive. First you have to build maybe three or four 20 second flurry's into each round. Then you have to make sure your body has what it needs to perform. Carbohydrates are what the body breaks down and stores in the muscle as Glycogen. When your body need energy (gas) and it doesn't have time to process it because you are working so hard and fast; your body will find the gas stored in your muscles as Glycogen. That's the reason runners especially sprinters load up on carbohydrates in thier diets. The body need energy fast so it turn to the Glycognen that is stored in the muscles.

Glycogen does not stay stored in the muscles so you will need to make sure to load up on the carbs regularly especially if your are training hard everyday.

It is imparative that you incorporate anaerobic training into your routine. This will allow you to increase your Lactic Acid Threshold. A important point to remember is that your body can only supply 60 to 90 minutes of energy each day when you are working at this level. As a boxer anaerobics is a most to improve energy, endurance and strength. If you are not using anaerobic training please do so immediately or you will fail as a boxer.

Another good article:
http://www.frixo.com/sites/fitness/forum/forum_posts.asp?TID=922&PN=1
or
http://www.bodybuilding.com/fun/ss11.htm
or
http://www.rossboxing.com/thegym/thegym21.htm

 

More Interesting Notes about Strength Building

Starting Strength Tuesday / Thursday / Saturday

WEEK 1
MONDAY - WORKOUT A
WEDNESDAY - WORKOUT B
FRIDAY - WORKOUT A

WEEK 2
MONDAY - WORKOUT B
WEDNESDAY - WORKOUT A
FRIDAY - WORKOUT B

Workout A

Squats 3 x 5: Working Sets 115
WU 2x5x45, 1x5x65, 1x3x85, 1x2x95

Bench Press 3 x 5: Working Sets 115
WU 1x5x45, 1x5x65, 1x3x85, 1x2x95

Deadlift 1 x 5: Working Sets 135
WU 1x5x65, 1x3x95, 1x2x115

**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Accessory Work
Decline Weighted Situps : 3x10x35
Hanging Leg Raises: 3x10
Hypers : 3x10

Workout B

Squats 3 x 5: Working Sets 120
WU 2x5x45, 1x5x65, 1x3x85, 1x2x95

Standing Millitary Press 3x 5: Working Sets 65
WU 2x5x45, 1x3x55, 1x2x60

Power Clean 3 x 5: Working Sets 75
WU 2x5x45, 1x3x55, 1x2x65

**2x8 Chin-ups (recommended mainly if doing the cleans)

Accessory Work:
Weighted Decline Situps : 3x10x35
Hanging Leg Raises: 3x10
Weighted Hyperextensions : 3x10x25

How much rest between sets should I take?
1-2 minutes between working sets.
How much weight should I start with?
Find your 5 rep max (5RM) for a particular exercise, then start with 70% of that. If you can't do that/don't know it, start conservative and add 5-10 lbs each week until you plateau. Drop 15-25 lbs and start adding weight again.

Am I trying to increase by 2.5% or 5 lbs each workout?
Who cares. If you can add 5 lbs, great you're showing improvement. If its less than that, thats still good too!

From Leigh Remedios

I think for strength you should aim for body weight over head press, 1.5 x bw bench, 2 x bw squat and 2.5 x bw deadlift to be as strong as you'll ever need to be for fighting.

Building strength will increase speed - building bulky muscle will slow you down and make you gas. if you weigh the same but can generate more power, it makes sense that you'll be able to move faster. weight training is a great way to burn fat, as well. i think strength is VERY important quality that contributes to a number of other abilities, including endurance, explosiveness, balance, coordination etc

Note to self

HICT is not really high rep - well i guess it is but incredibly high rep - you do as high resistance as you can handle without going over your anabolic threshold for 20 mins, 5 min rest, then another 20 mins. i think joel says you can do it on a spin bike with resistance right up, so you do 30 rpm. Do a search on sherdog

 

Thursday Evening

Fighting my first B class match in the UK on Sunday, so a relatively light day today (keeping in mind I did a 2 mile run this morning also).

Warm Up
3 x 2 minutes tyre jumping

Mini Circuit 1
1 minute leg raises
1 minute back extentions
1 minute crunches
1 minute nose touch floor press ups

Light Technique Work
10 minutes practicing jumping knees
10 minutes bag work

Mini Circuit 2
30 seconds back and forth over bag
30 seconds side to side over bag
30 seconds alternating split jumps over bag
30 seconds chest height tuck jumps
30 seconds alternating knees to chest
1 minute leg raises
1 minute back extentions

Catching Kicks
Catch right round kick
Catch right round kick, step back and throw it

Clinch Work
3 x 3 minutes clinch work - new partner each minute
3 x 1 minute clinch work
3 x 3 minute clinch work - new partner each minute
3 x 1 minute clinch work

Just Yoga from now until Sunday

Guy I'm fighting is 2-1-1 (1 KO), I am 2-0-1 (1 KO) in Muaythai so should be a good fight

 

Hello guys... fought last night, amazing fight... full European Thai rules, we smashed each other. I personally think itwas damned close... I'm an English guy fighting in Wales against a Welsh guy, so knew right away it would be a hard match.

I'm 2-0-0 in Muaythai and my opponent is 2-0-1 in Muaythai and also has a purple belt in Jiujitsu, so on paper is a good match. He has 2 KO's from his two wins, having also KO'ed a guy highly regarded named 'Dan Wilson'. I was nervous coming in as I has seen the guy knockout someone in about 40 seconds and was told by a number of people not to take the fight...

I took it and I lost... but I didn't lose by much... it was very close. I think I took 2 rounds, he took 3 but he ended up scoring a knockdown so I think the score cards read '46-48' to the other guy, which over 5 rounds is pretty close.

 

Tuesday - Getting back into training 2 days after fight

A bit sore to say the least, ribs killing me, legs killing me... but other than that I'm fine... no cuts or bruises on my face.

3 x 2 minutes jumping on tyres

10 minutes light bag work

10 x 1 minute sparring (no rest)
I was REALLY angry today (at losing) so decided to do 10 minutes straight sparring, different sparring partner every minute and really went hard on them and they went hard on me.

15 minutes technique work

2 minutes defensive sparring
30 seconds defense whilst opponent trys to hit you, then opponent switches
30 seconds every 2 minutes attacking opponent x 4

2 minutes defensive sparring
30 seconds defense whilst opponent trys to hit you, then opponent switches
30 seconds every 2 minutes attacking opponent x 4

2 minutes defensive sparring against ropes
15 seconds defense whilst opponent trys to hit you, then opponent switches
15 seconds every minute attacking opponent x 4

10 minutes straight bag work
1 minute punches, 1 minute kicks x 5 (no rest)

 

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Starting Strength - Day 1/3 - Week 1
Workout A
Squats 3 x 5: 70KG
Bench Press 3 x 5: 45KG
Deadlift 1 x 5:70KG

Accessory Ab Work
Decline Weighted Situps: 3x8x10KG
Decline Weighted Rotations: 3x8x25kg

1 Mile Run
Beat my best time of 6:41, this time achieving 6:31, I only did 1 mile today because of the squats, I didn't want to blow my legs out.

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Boxing Lesson

2 Rounds of bag work
4 x 1.5 minutes tyre hopping
3 x 1.5 minutes heavy bag work
3 x 1.5 minutes shadow boxing
3 x 1.5 minutes footwork drills
3 x 1.5 minutes pad work / shadow boxing bursts

 

Thursday

4 x 2 minutes tyre jumping

10 minutes technique work focusing on extending jab and keeping it straight
Using the wall to make sure jab doesn't bend or curve

Jab to Shoulder Sparring 3 x 3 minutes

5 minutes tyre jumping

Technique work on Jumping / Flying Knee

Leg Kick technique

5 Leg Kicks - 10 burpees - x 5

60 seconds - Over head rotations
30 seconds rest
60 seconds - Burpees with weight
30 seconds rest
60 seconds - Lunges
30 seconds rest
60 seconds - Lay on back pushing it up
30 seconds rest
60 seconds - Decline Sit Ups
30 seconds rest
60 seconds - Lay on back pushing it up
30 seconds rest
60 seconds - Sit Ups
30 seconds rest
60 seconds - Crunches
30 seconds rest
60 seconds - Rotations
30 seconds rest

 

Couple of pictures from my fight:

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Friday - Weights

3 x 5 Bench Press 48kg
3 x 5 Squat 90kg

 

Urghhhhhhhhhh..... Need food... Sleep...

Monday

Skipping 1000 Rope Turns

Magic 50 - 5 x the following for time (9.31 with 20KG)
5 snatches R
5 snatches L
5 swings R
5 swings L
10 Burpees

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Skipping 500 Rope Turns


Boxing - 1 Hour
3 x 2 minutes Skipping
2 x 2 minutes Heavy Bag Work
2 x 2 minutes Shadow Boxing
2 x 2 minutes Jab Sparring
2 x 2 minutes Proper Sparring
2 x 2 minutes Pad Work and target work
5 minutes ab / core work

MMA Training - Over 2 Hours
5 x 1 minute bag work (isolating movement per bag i.e. elbows, knees, leg kicks, punches, everything)
20 minutes insane bodyweight conditioning... sprawls, dips, burpees, press ups, planks, situps
Technique Work
10 minutes Thai Clinch work
10 minutes take down defence against wall
5 minutes pressure drills, new person each minute

 

Tuesday

Started off quite slow, was a little concerned I trained too hard yesterday and wasn't gonnabe able to do anything today but actually turned out alright.

10 minutes - Circuit - 30 seconds work, 30 seconds rest
3 x 2 minutes - Tyre Jumping
10 minutes - Footwork and Blocking Drills
3 x 3 minutes - Hand Pads - 1 then 1-2 then 1-2-1 then 1-2-1-2
2 x 2 minutes - Round Kicks - Round 1 Just Kicks, Round 2 5 Kicks
6 x 1.5 minutes - Complete Thai Pad Rounds

 

Thursday

3 x 2 minutes tyre jumping - 30 seconds rest
4 x 2 minutes heavy bag- 30 seconds rest
10 minutes footwork (inexperienced guys chasing me around the ring)
Technique on heavy bag - push kicks, round kicks
5 minutes tyre jumping
5 x 2 minute rounds of Burpee/Shadow Boxing (30 second intervals)
5 minutes Clinching, new partner every 45 seconds
6 x 1.5 minutes sparring students
6 x 1.5 minutes sparring instructor