Aplin's ridiculous training!

Friday

Went and trained with Leigh Remedios who was previously number 1 ranked in the UK and former UFC/Cage Rage fighter. He has recently come out of retirement and is now ranked top 5 again in UK at his new weight class. Leigh is crazily strong... I believe at his peak he was doing 220kg deadlift, a 210kg squat and a 140kg bench. He told me "Usually do 4 x 4 for strength, going to singles if i need to peak my strength" and then he said "grab me when you're back over and i'll chat to you more if you want to get stronger" So... I decided to head down to Chippenham and meet up with Leigh to learn why my lifts were so shite.

Before heading down to see Leigh my max lifts were:
Press - 30KG
Bench - 50KG
Deadlift - 70KG

Leigh pretty much laughed at that and said that he's have me doing 100KG before the end of the session, which to be honest I didn't think was possible. He told me to deadlift and as soon as I touched the bar he laughed and shook his head saying I was doing more of a row than a deadlift. Eventually he had me doing 3 x 70KG with relative ease, 3 x 90KG with a bit of struggle and 100KG with difficultly but I think I could do more in a week or two. Press Leigh said I was lucky I hadn't ripped my shoulder out and showed me to slow it down and really explode. Bench Press I thought I was doing fine but Leigh said my technique was terrible, lol. He said my hands were to close together so there was no stability and I wasn't exploding enough. Although I did 50kg I reckon I could do 55kg - 60kg next time.

It amazed me really because although I knew Leigh would help me I didn't think I'd add 20KG to my Press, 30KG to my Deadlift and improvement to my Bench. SO I'm really greatful for that.

We then headed to Leighs gym where we did 90 minutes of techniques:
*Kangaroo guard pass - From butterfly guard you hold the opponents feet down and then hop over them into side control.
*Headstand guard pass - Again from butterfly guard hold the persons feet down and literally go verticle into a headstand before dropping into a bridge, kicking your leg through and dropping into side control.
We did variations where you do the headstand and then flip into side control before the bridge too.

5 x 4 minutes BJJ Sparring
5 x 4 minutes MMA Sparring (Most of mine stayed on the feet)

I did a round of boxing with Leigh also because last time I saw him he told me to use my reach more and to keep moving constantly, which I think I did better this time. Last time we sparred Leigh beat me up but I think after taking his advice I did a little better this time, he still beat me up but not as badly, lol. It was a good day really, I learnt a lot and Leigh told me I'm now lifting the same as his girlfriend 5'3, lol.. well onwards and upwards from here...

I want to bench and press my bodyweight (70kg) and deadlift twice my bodyweight (140kg) by next year :hi:

 

Monday

Ribs were a bit sore today so didn't do much
3 x 5 minute heavy bag rounds
3 x 5 minute focus mitt rounds

Starting Strength - Day 1/3 - Week 2
Workout A
Squats 3 x 5: 70KG -> 120KG (Machine - NO SPOT)
Bench Press 3 x 5: 45KG -> 50KG + Bar
Deadlift 1 x 5:70KG -> 90KG


Starting Strength - Day 1/3 - Week 2
MAX TEST
Squats 1 x 1: 140KG (Machine)
Bench Press 1 x 1: 57.5KG + Bar
Deadlift 1 x 1: 120KG

Spoke to Ed our boxing coach and he thinks I'd be able to enter the amateur boxing season in September and is going to train me for it, I'm quite excited!!!

 

Tuesday
4 x 2 minutes jumping tyres
10 minutes defensive drills
5 x 2 minutes - Heavy Bag Boxing
5 x 2 minutes - Heavy Bag K-1
2 x 2 minutes - Speed Ball
3 x 2 minutes - Thai Pads
1 x 2 minutes - Knees & Elbows

 

Wednesday
3 x 2 minutes skipping
3 x 2 minutes bag work
3 x 2 minutes shadow boxing whilst weaving
3 x 2 minutes technique work
3 x 2 minutes sparring
a number of techniques on the pads
100 Round Kicks
10-1 Burpees/Overhead press (20kg) - FECK!!!

 

Progress Videos Kicks:

Every 3 months I take a video of me kicking to ensure my power / speed in increasing.

DEC 2008 / Mar 2009
http://www.youtube.com/watch?v=4mXRNyFkGXk

Jun 2009
http://www.youtube.com/watch?v=3a_AdpLUIpY

Personally think there is a pretty decent improvement in speed and power.

Progress Video Punches:

Started boxing this month so going to start uploading video of me punching. Jab-Cross-Hook and my Pacquiao Hook (switch stance and hook).

 

Thursday
1 x 5 40KG bench (+BAR)
1 x 5 45kg bench (+BAR)
1 x 5 50kg bench (+BAR)
1 x 5 53kg bench (+BAR)
1 x 5 55kg bench (+BAR)
1 x 5 40kg press
2 x 5 45kg press (+BAR)

5 x 2 minutes tyre jumping on soft tyres
12 minutes of evasive sparring (just avaiding / rolling punches)
5 x 1.5 minutes of punches on heavy bag
5 x 1.5 minutes of kicks on heavy bag

 

Friday - 5:15am
Woke up... couldn't get bak sleep so ran a mile in 7:03
Damned... you can tell I havn't run in a few weeks :'(

Friday - 6:00pm
10 minutes skipping pretty fast
6 x 1.5 minutes - Boxing combinations
6 x 1.5 minutes - Kicking Combinations
6 x 1.5 minutes - K1 Style Combinations (Punches & Leg Kicks)
10-1 Burpees/Overhead press (20kg) - FECK!!!

 

Monday 6:00pm until 8:00pm

5 x 5 Bench Press - 40KG, 50KG, 50KG, 55KG, 60KG
5 x 1.5 minute rounds of Boxing
5 x 1.5 minute rounds of Kicks
5 x 1.5 minute rounds of K-1
3 x 2 minute rounds of Skipping
5 x 2 minute rounds of Shadow Boxing
3 x 2 minute rounds of Inside Bag Work
3 x 1.5 minute rounds of Alternating Kicks
2 x 2 minute rounds of Pad Work (Trainer had to run)
Magic 50 @ 15KG in 8:25- Perform 5 circuits of the following:

• 5 Dumbbell Snatches Per Arm
• 5 Dumbbell Swings Per Arm
• 10 Burpees
• Rest 60 seconds and repeat

Continue until you have performed five complete circuits. Limit rest to 60 seconds or less between each circuit. Advanced athletes will work through the entire routine with minimal rest. The total workout consists of 50 dumbbell snatches, 50 dumbbell swings, and 50 burpees. This routine is brief, yet extremely intense.

 

Tuesday

4 x 2 Minute Rounds of Heavy Bag Work
2 x 800m Sprints
100 x Right Leg Kicks
100 x Hard Alternating Front Kicks
6 x 1 Minute Rounds Sparring (NO REST)
5 x 1.5 Minute Rounds Pad Work
5 x 3 Minute Rounds of Heavy Bag as follows:

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations

 

Wednesday

5 x 5 Squat - 100kg, 110kg, 120kg, 130kg, 140kg (+Barbell)
4 x 3 Snatch Each Arm - 20KG (+Dumbbell)
5 x 3 Clean & Press - 40kg, 42.5kg, 45kg, 47.5kg, 50kg (+Barbell)
5 x 1.5 Minutes - Boxing Heavy Bag

 

25th June - Thursday Evening

Warm Up
4 x 2 Minute - Tyre Jumps
2 x 2 Minute - Skipping
5 Minute - Stretching

Heavy Bag Work
5 x 2 Minutes - Boxing on Heavy Bag
5 x 2 Minutes - K-1 on Heavy Bag

Pad Work
5 x 2 Minutes - Pads K-1 Based
5 x 2 Minutes - Pads Boxing Based
2 x 2 Minutes - Only Kicks on Pads

Abdominal Work
5 x 5 - The Flag
5 x 6 - 25kg Side Bend (Right Side)
5 x 6 - 25kg Side Bend (Left Side)
5 x 15 - Back Extension
5 x 16 - 20kg Dumbbell Twists

Finisher
100 x Medicine Ball Slams

 

Friday AM

Warmup - 2 x 5 Deadlift - 60KG -> 80KG
Working Sets - 3 x 5 Deadlift - 100KG

5 x 5 Standing Wheel Rollouts
5 x 15 V-Ups with 10ib Medicine Ball
5 x 20 Russian Twists with 25KG Plate
5 x 15 Back Extensions
5 x 10 Pull Ups

 

ice wrote:

Kind of, but you need to prioritise... I think a boxer who spars 5 times a week and strength trains once a week will be better than a boxer who spars 1 time a week and strength trains 5 times a week. I think for a boxer 3 times a week is A LOT and unnessecery, esspecially if during fighting season. I'd say one or two days is enough if you are doing conditioning unless you have been told by your coach your strength is really below par OR you can break it down.

I myself was very weak (65kg and benching 40kg, squatting 70kg, deadlifting 70kg) after a couple months lifting three times a week doing the following I was makin good gains (65kg and benching 60kg, squatting 110kg, deadlifting 110kg).
Mon - Squat, Deadlift Bench
Wed - Squat, Clean&Press, Chins
Fri - Squat, Deadlift, Bench

However it was FAR too much volume for me to training boxing/muaythai 5 days a week like I always have done, let alonethe extra running and conditioning I add in 6 weeks from a fight. It worked for its initial purpose, get stronger really quick, but I think 6-10 weeks a year is more than enough to dedicate purely to strength because your bag work, pad work and sparring will REALLY suffer. Now I do:
Mon - Deadlift / Clean&Press
Wed - Bench / Snatch
Fri - Squat / Chin Ups

Even that is enough to make me feel a bit sore in the mornings, but I'm able to work through it. My goals are to reach what I was told by who I'm trained by:

Quote:

 

Monday

Deadlifting
3 x 60kg deadlift
5 x 80kg deadlift
5 x 100kg deadlift
5 x 100kg deadlift
5 x 100kg deadlift
3 x 110kg deadlift
3 x 110kg deadlift

Muaythai / Boxing
10 minute skipping
2 x 2 minutes shadow boxing
2 x 2 minutes boxing on bag
2 x 2 minutes avoiding jab
2 x 2 minutes chasing with jab
3 x 2 minutes boxing pad work
Numerous Pad Combinations

Bag Work
5 x 2 minutes Kicks on Bag
5 x 2 minutes K-1 (Kicks & Punches)
5 x 2 minutes Punching Double End Bag

One week into Ross Enamaits 50 day program, Three Weeks into Strength Training:

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Still looking for defensive drills