Aplin's ridiculous training!

Speed based Work
5 x 2 Minutes on Double End Bag
45 Minutes of technique work

Shadow Boxing Burpees - 5 x 2 Minutes
Burpee Intervals are one of the best conditioning drills. These intervals consist of Burpees and shadow boxing.

Burpees x 30 seconds
Shadow box x 30 seconds
Continue for 2 minutes

You will begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing.
Continue this pattern for a full 2 minute round. You will then rest 1 minute.


Technique Work
Inside Leg Kick
Outside Leg Kick
Southpaw Stance - Right Leg Kick to Opponents Lead Leg
Southpaw Stance - Right Leg Kick to Opponents Lead Leg x 4, On 5th Kick throw Right Kick to Opponents head
Southpaw Stance - Right Leg Kick to Opponents Lead Leg - Left Kick to Opponents Body
Thai Shin Block against Round Kicks and Leg Kicks
Inside or Outside Leg Kick Counter to Opponents Lead Leg when they Round Kick to your body or head
Important that once you block you counter (i.e. don't settle for a block, get in an attack)


Sweet 16 - 16 Minutes of 4 x 4 Tabatas
Punch Outs (20 seconds work, 10 seconds rest)
Heal to Ass Squats (20 seconds work, 10 seconds rest)
Punch Outs (20 seconds work, 10 seconds rest)
Press Ups (20 seconds work, 10 seconds rest)

Long Stretch

 

This content is protected

 

Muaythai Technique - Split Down Images

Leg Kicking Technique

This content is protected

Teep Kick Technique

This content is protected

This content is protected

Left Body Kick against a Right Straight

This content is protected

Left Hook against a Right Kick

This content is protected

Karate Technique - Split Down Images

Kyokushin Kick

This content is protected

Brazilian Kick

This content is protected

Muaythai Technique - Flash Videos

Muaythai Left Switch Body Kick
http://www.sportsclick.jp/combat/03/movie/combat01_02.swf - Technique
http://www.sportsclick.jp/combat/03/movie/combat01_03.swf - Example

Muaythai Right Body Kick
http://www.sportsclick.jp/combat/03/movie/combat02_01.swf - Technique
http://www.sportsclick.jp/combat/03/movie/combat02_02.swf - Example

Muaythai Right Head Kick Video:
http://www.sportsclick.jp/combat/03/movie/combat04_02.swf

Muaythai Left Switch High Kick - Very Good
http://www.sportsclick.jp/combat/03/movie/combat03_01.swf - Technique
http://www.sportsclick.jp/combat/03/movie/combat03_02.swf - Example

Muaythai Right High Kick - Very Good
http://www.sportsclick.jp/combat/03/movie/combat04_01.swf - Technique
http://www.sportsclick.jp/combat/03/movie/combat04_02.swf - Example

Muaythai Step Outside Jab - Left Kick to Face
http://www.sportsclick.jp/combat/03/movie/combat05_01.swf - Example
http://www.sportsclick.jp/combat/03/movie/combat05_02.swf - Technique

Muaythai Step Outside Cross - Right Kick to Face
http://www.sportsclick.jp/combat/03/movie/combat06_01.swf - Example
http://www.sportsclick.jp/combat/03/movie/combat06_02.swf - Tecnique

Muaythai Power Cross into Left Kick
http://www.sportsclick.jp/combat/03/movie/combat07_01.swf - Technique

Muaythai Moving back whilst Parrying Jab & Countering with a Left Kick
http://www.sportsclick.jp/combat/03/movie/combat07_02.swf

Muaythai Jab-Inside Kick and Inside Kick - Left Body Kick
http://www.sportsclick.jp/combat/03/movie/combat08_01.swf

Muaythai Right Round Kick to the Leg - Right Round Kick to the Body
http://www.sportsclick.jp/combat/03/movie/combat08_02.swf

Muaythai Shin Block followed by Counter
http://www.sportsclick.jp/combat/03/movie/combat09_01.swf - Technique
http://www.sportsclick.jp/combat/03/movie/combat09_01.swf - Example

Muaythai Lean Back against Head Kick and Counter
http://www.sportsclick.jp/combat/03/movie/combat10_01.swf - Technique
http://www.sportsclick.jp/combat/03/movie/combat10_02.swf - Example

 

Strength Work
5 x 25kg
5 x 45kg
5 x 60kg
5 x 60kg
3 x 65kg
1 x 70kg
failed 70kg (so fecking close!)

Very Light Warm Up
2 x 2 Minutes Skipping
Jog around the room touching the ground with left hand, right hand or both hands
1 Press Up
1 Press Up - 2 Burpees
1 Press Up - 2 Burpees - 3 Jack Knifes
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks - 9 Tuck Jumps
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks - 9 Tuck Jumps - 10 Leg Raises

Technique Work
1 x 2 Minutes Inside Leg Kicks Technique
1 x 2 Minutes Inside Leg Kicks Power
1 x 2 Minutes Outside Leg Kicks Technique
1 x 2 Minutes Outside Leg Kicks Power
1 x 2 Minutes Southpaw lead Leg Kick to Opponents Lead Leg
1 x 2 Minutes Southpaw lead Leg Kick to Opponents Lead Leg - Left Kick to Body Technique
10 x Southpaw lead Leg Kick to Opponents Lead Leg - Left Kick to Body Power
1 x 2 Minutes Side to Side Kick Drill

Light work out today as I got told off for training too hard :O

 

5 x 2 minutes skipping

3 x 2 minutes footwork (square drill, double square drill, double back step-step off hook)

3 x 2 minutes speedball

3 x 2 minutes double end bag

10 x 2 minutes intense heavy bag combos - (using Bas Ruttens Boxing Tapes)

5 x 2 minutes punch out circuit - 2x (20sec punchouts, 20sec body hooks, 20sec heavy bag lateral jumps)
Want to build up to burpees then tuck jumps.

3 x 2 minutes sparring with fresh partner each round
Want to build up to 6

 

In my fights I tend to have the longativity, i.e. I last the whole fight but don't seem to explode enough. I think this is covered in Ross' book. In a way I train a bit like a marathon runner in the sense I'm at the gym training 6 days a week, 4-6 hours a day and therefore my body has obviously adapted to dishing out my energy over this time rather than say an intense 1 hour - 90 minute session. So what I have decided is that for this fight which is 5 x 2 I am going to train more intensely in shorter bursts in the mornings and then work my technique at night. I realise this is not optimal, sadly however my coaches don't arrive to the gym until 7:00pm and I get to the gym at 6:00am until 8:00am when I leave to work before I can return to train with them at 7:00pm until about 9:00pm.

This content is protected

My plan is to train pads, sparring and clinchwork with them for five round each five days a week. So for example:

Monday-Friday
1 Hour Technique work where I will learn new techniques and perfect old ones.
5 x 2 Minutes Padwork. Rest. 5 x 2 Minutes Sparring. Rest. 5 x 2 Minutes Clinch Work.

What I used to do is train say like 10 x 3 minute rounds or something crazy like that. What I will now to is get them to increase the intensity over the seven weeks. So for example week 1-2 padwork and sparring and clinch at as hard a pace as I can take. Week 3-4 pick it up another level so I begin to suffer. Week 5-6 Cut rest time to 45 seconds for padwork. Begin bringing in a fresh new partner every round of sparring / clinch.

This content is protected

I decided to run three times a week. I personally think that 2 mile runs and 400m are the best additions to a training routine. I think that a 2 mile run is mentally brutal when aiming for 6 minute miles for example and 400m with 1 minute recovery is a good base for building up the energy system specific to muaythai because you can really explode with them and once you've built up the endurance add exercises on to the end.

My thoughts on the way I should training these are:
Week 1: Day 1: 3 x 400m. Day 3: 1.0 Mile for time. Day 5: 3 x 400m
Week 2: Day 1: 4 x 400m. Day 3: 1.5 Mile for time. Day 5: 4 x 400m
Week 3: Day 1: 5 x 400m. Day 3: 2.0 Mile for time. Day 5: 5 x 400m
Week 4: Day 1: 5 x 400m (with burpee/pushup/squat). Day 3: 2.0 Mile for time. Day 5: 5 x 400m (with burpee/pushup/squat)

And then build up the burpee/pushup/squat ammount.

I would like to ask if you think adding 800m (which I would obviously aim to do as close to 2 minutes as possible) or 100m (which could build my ATP-PC System more productively?) would be something you'd advise. I am not sure whether this would be too much volume or if it would be OK to add these before / after or even on a seperate day from what I have listed here.

This content is protected

These are very important because I stand by burpee intervals and the magic 50 type workouts as being a key to why everyone says I'm so fit at the gym. I think 30 seconds of working one exercise is really, really good. Anyone who reads my workout log will find that I was able to get my heart rate past 190bpm twice during burpee intervals... I couldn't do that during sparring or bag work.

Day 1: 5 x 2 Burpee Intervals:
(after week 3 I will begin doing punch outs instead of shadow boxing)

Day 3: Sean Wright Minute Drills:
22.5kg vest - Burpees, Snatch L, Snatch R, Squats, Swing L, Swing R
(30 second each exercise) x 3 building up to 5 x 3 minute rounds.

This content is protected

Sweet 16 is my altimate stamina building exercise although I have found a good way of doing it twice a week with a modified version. I don't want my body to completely adapt however I think the building up of straight punches isn't something I should worry about too much, so havn't decided to change this very much.

Week 1:
session 1. Sweet 16. Punch Based.
session 2. (20s straight punches, 20s hooks, 20s tuck jumps) x 2 - 2 mins total for 2 rds.

Week 2:
session 1. Sweet 16. Kick Based.
session 2. (20s straight punches, 20s hooks, 20s tuck jumps) x 2 - 2 mins total for 2 rds.

This content is protected

I struggle with this element because I know the types of exercises to do i.e. bang pulls, plyo press ups, snatches, cleans, etc but I'm unsure if I really need to add anymore because on top of minute drills which I do weighted and endurance based stuff and finishers I do a lot of resistance based weight shifting so perhaps here you guys could give me some help. I want to do 1-2 a week, Here are the workouts I liked from Ross:

Magic 50 - Explosive in every sense of the word (10 minutes total)
10 Burpee, 10 Power overs, 10 Squats, 10 Band Pulls - explosive (5 x 2 minute rounds)
10 Burpee, 20 Sledge Swings, 30 Lateral Jumps, 40 Pushups, 50 Squats (x5)
20 band pulls, 20 power overs, 10 up-downs, 20 sledge swings
10 med slams, 20 power overs, 30 lateral jumps, 40 sledge (5 x 2 minute rounds)
5 Up-Downs, 5 med slams, 5 burpees, 5 band pulls
I don't want to post anymore because they are in Ross' material

This content is protected

At the end of each week I will do a tough circuit just to push myself and cap off the week. This will change each week so that I DO NOT adapt. For example:

*25 sandbag burpees, 25 clean & press burpees, 25 burpees with 15ib DB, 25 normal burpees
*15 minutes of as many times: 10 pullups, 10 db swings, 10 plyo push up, 10 tuck jumps
*Each for 2 x 1 Min: Squat, Pushups, Band Pull, DB Swings, Med Slams

This content is protected

Technique inc padwork, sparring & clinch - 5 days per week
(30 minutes shadow/footwork/bag, 1 hour technique, 5x2 pads, 5x2 sparring, 5x2 clinch)
Running & Intervals - 3 days per week
(building up to twice a week 5 x 400m Intervals with BW exercises & 2 mile run once a week.)
Round Specific Minute Drills - 2 days per week
minute drills based on 5 x 2 or 3 minute rounds
Power work - 2 days per week
Short but intense explosion based work (no more than 15 minutes)
Fight Specific Endurance - 2 Days per week
Constant work at as high rate as possible over 15 minutes
Finishers - 1 Day Per Week
About 20 minutes of tough circuit based work with an aim just to finish

Seems a lot of work, but really I don't think I will be in the gym anywhere near as much as I am right now. It will basically take me a week or two to get into it and adjust to the higher work levels, but I think it is do-able. I'm just looking for peoples opinions on what to add, change, remove, etc. I'm deffinetly going to start eating more calories over the upcoming weeks. Anyone looking to track my progress please check my workout log from next week. Hopefully with your help I can win this area title in 7 weeks time

 

This content is protected

This is my provisional schedule.

Week 1 Notes:

No additional Sparring or Padwork this week. Just classes and cardio based stuff. I want my body to adapt to the workload slowly before I add in the additional work. Therefore any padwork or sparring I do will come as part of the lessons and not in addition to it.

Intervals will begin slowly, I will push myself in them but I won't make myself ill. Again I only really need to build up to 4 x 400m + exercises and therefore there is no point jumping in above my ability and messing up my training. I do not want to burn out, which I have done before.

 

Monday - Fight Training Day 1
Today is just about starting new things. I havn't run in just over two months so I'm starting my intervals very, very slowly so that I don't burn out. Too often I have tried to do too much too soon, so this time I'm going to be smarter and build things up.

Sprint Work
2 x 400m sprints with 1 min rest (TERRIBLE!) (1:17 and 1:21)
2 x 100m sprints with 30sec rest (TERRIBLE!) (17 and 17)
Was disapointed and using my heartrate monitor I found my recovery is much worse than what it was back in may... I guess it is early days though *sigh*

Fight Specific Training
8 x 2 Minutes - Footwork Drills
5 x 2 Minutes - Double End Bag
5 x 2 Minutes - Just Kicks on the Heavy Bag
6 x 3 Minutes - Minute Drills
Round 1, 3, 5 (Minute 1: Med Slams, Minute 2: Sandbag Shoulders, Minute 3: Ass to Heal Squats)
Round 2, 4, 6 (Minute 1: Heavy Bag Work, Minute 2: Sandbag Clean & Press, Minute 3: Burpees)

What I will add next week:
3-5 rounds pad work, 3-5 rounds sparring, 3-5 round clinch.
10 Rounds of 2 Minute Bagwork (Power Based)

 

Tuesday Morning - Fight Training Day 2

10 x 2 Minutes - Heavy Bag Technique
Rd1: Inside Leg Kick. Rd 2: Jab-Inside Leg Kick. Rd 3: Jab-Right Round Kick
Rd4: Teep Kick. Rd 5: Push Kick. Rd 6: Teep-Right Round Kick
Rd7: Push Kick-Left Round Kick. Rd8: Right Round Kick. Rd 9: Left Round Kick. Rd 9:
Rd 10:Left Kick-Right Kicks and Right Kicks to Left Kicks
5 x 2 Minutes - Double End Bag
6 x 2 Minutes - Footwork Drills

Tuesday Evening - Fight Training Day 2

10 Minutes Skipping

Pad Work
Left Hook-Left Uppercut-Cross
Cross-Left Uppercut-Left Hook
Hook-Cross-Hook
Cross-Hook-Cross
Jab-Right Round Kick

Partner Drills
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Right Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Cross-Inside Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Hook-Cross-Hook-Right Leg Kick
Inside Leg Kick-Outside Leg Kick
South Paw Stance-Right Leg Kick opponent Lead Leg x 3-Forth time Right Kick to Head

Partner Drills
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Right Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Cross-Inside Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Hook-Cross-Hook-Right Leg Kick

Sweet 16
8 x (20 Seconds all out straight punches, 10 Seconds rest)
8 x (20 Seconds all out ass to heal squats, 10 Seconds rest)
8 x (20 Seconds all out straight punches, 10 Seconds rest)
8 x (20 Seconds all out press ups, 10 Seconds rest)

 

Wednesday - Fight Training Day 3

5 x 2 Minutes Double End Bag

5 x 2 Footwork Drills

5 x 2 Padwork
1) Jab-Cross.
2) Left Uppercut-Cross.
3) Left Uppercut-Cross-Jab-Cross.
4) Left Uppercut-Left Hook-Cross
5) Right Uppercut-Left Hook-Right Cross

14 x 2-3 Alternating Partner Padwork
1) Left Hook - Right Left Kick
2) Jab - Inside Leg Kick
3) Throw Kick whilst Opponent Blocks
4) Block whilst Opponent throws leg Kick
5) Alternate Kicks to the head
6) Alternate Kicks to anywhere
7) One person throws kicks whilst the other blocks (alternate)
8) One person throws kicks whilst the other blocks (alternate)
9) Kick Sparring with one for one kicks
10) Jab Sparring
11) Jab Sparring
12) Jab Sparring
13) Slipping Opponents Jab
14) Slipping Jab and throwing kicks as a counter

 

Thursday - Fight Training Day 4

5 x 2 Minutes Footwork Drills

2 x 2 Minute Rounds on Belt
1 Round Kicking Belt with Right Leg
1 Round Kicking Belt with Left Leg

10 x 2 Minute Rounds on Bag
1 Round Teep on Bag with Left Leg
1 Round Push Kick on Bag with Right Leg

1 Round Jab whilst stepping off at an angle with the right, as you readjust throw cross
1 Round 3 steps left - hook - 3 steps right - hook
1 Round Left Hook-Right Uppercut & Left Hook-Right Uppercut-Jab-Cross
1 Round Jab-Fake Jab-Cross

1 Round Jab - Round Kick on bag
1 Round Jab-Cross-Round Kick on bag
1 Round Cross-Hook-Round Kick on bag
1 Round Teep Kick-Cross-Hook-Right Kick on bag

5 x 2 Minutes Double End Bag
Left Hook-Right Uppercut-Jab-Cross
Jab-Fake Jab-Cross
Right Cross-Left Uppercut
Right Uppercut-jab-Cross-Jab-Cross-Left Uppercut
Jab-Cross-Cross-Right Kick-Right Kick

5 x 2 Minutes Partner Drills
Left Jab-Right Leg Kick
Left Hook-Right Leg Kick
Left Jab-Inside Leg Kick
Right Cross-Inside Leg Kick
Right Uppercut-Left Hook-Right Leg Kick

Power Drills
2 x 25 Outside Leg Kicks
2 x 25 Inside Leg Kicks
1 x 25 Teep Kicks
1 x 25 Push Kicks
2 x 50 Round Kicks off Each Leg

 

This content is protected

 

Monday - Fight Training Day 8

Warm-Up
3 x 10 Front Leg Raises (each leg)
3 x 10 Side Leg Raises (each leg)
3 x 10 Rear Leg Raises (each leg)
30 seconds dynamic flick verticle kicks
30 seconds dynamic flick angle kicks

Leg Strength Drills
5 x 30seconds holding chamber position of Front Teep
5 x 30seconds holding chamber position of Rear Push Kick

5 x 2 Minutes on the Double End Bag
Round 1 - Jab
Round 2 - Jab-Cross
Round 3 - Jab-Jab-Cross
Round 4 - Jab-Cross-Jab OR Jab-Cross-Slip-Jab OR Jab-Cross-Slip-Cross
Round 5 - Freestyle Combos

6 x 2 Minute Footwork Drills
Round 1 - Square Drill
Round 2 - Double Step Square Drill
Round 3 - Zig-Zag Drill
Round 4 - Double Step Back, Spin off to Right
Round 5 - Double Step Back, Spin off to Right
Round 6 - 30 Round Kicks over the Ropes

2.5 x 2 Minute Rounds Sparrining
Was meant to be five rounds but knocked out my sparring partner with the Pacquaio Hook I showed in my last training video... Step into southpaw and then hook into orthadox stance. Pretty glad I did so well because the guy was all over me when he first started but slowly sussed him out. Didn't mean to KO him but I was dominating him up to that point.

5 x 2 Minutes Shadow Boxing
Round 1 - 300 Punches
Round 2 - 350 Punches
Round 3 - Square Drill throwing punches everytime you land
Round 4 - Zig-Zag Drill throwing punches everytime you land, pivoting every two verticle movements.
Round 5 - Jab-Cross-Move Back-Cross

Technique Work - 1 Hour
Technique 1 - Jab-Cross-Move Back as oponent Punches-Cross
Technique 2 - Jab-Cross-Slip Left as oponent Punches-Slip Right as Oponent Punches-Left Hook
Technique 3 - Traditional Thai Stance. As Opponent Punches Jab bring up the left hand then as they throw the right hand bring the right arm up to push the back of the left hands wrist.
Technique 4 - Working on defending the kick. If the opponent kicks use either the leaning back technique, the leg block or the glove block. Whichever you choose make sure you smash a kick back.
Technique 5 - Traditional Thai Stance. Do the double block as described above but the person who blocked adds a kick on to the end.
Technique 6 - Everytime opponent throws a kick throw a right cross-left hook. You need to dive in and close the distance for this to work.
Technique 7 - As opponent throws a jab-cross, as they cross use hands to defend it whilst stepping in and firing the left round kick.
Technique 8 - Stepping into Southpaw to throw the left leg into their lead leg.
Technique 9 - Catching the teep, throwing it and straight away smashing in a kick to either the leg, body or head.
Technique 10 - When opponent throws round kick, defend with knee. Even trapping it in the block if possible. Lift it up in the air, walk forward two steps and push up and back.

Fight Conditioning Work
5 x 2 Minutes Sparring Kadeth (ISKA Southern Area Champion @ 72.5kg)
7 Minutes Pad Work
5 Minutes Pad Work
3 Minutes Pad Work
3 Minutes Pad Work
2 Minutes Pad Work
2 Minutes Pad Work
5 x 2 Minute Sparring Instructor (3 technique based, 2 competitive)

Partner Fluidity Drills
3 Minutes - Double block against jab-cross and then counter with right round kick
3 Minutes - Throw Jab-Cross-Right Round Kick and then block the same combo.
3 Minutes - Clinch Work - The Right Arm comes round opponents head. Your head is sharply pushed into their jaw. The left arm locks them up and you squeeze.
3 Minutes - Throw Round Kick past opponent, as it lands turn into Southpaw and throw the left round kick.

Conditioning Work
Routine 1 - 10 HARD Kicks off each leg into heavy bag with partner. Rest breifly then do 10 more HARD kicks off each leg. You would do this 5-10 times depending on time.
Routine 2 - 10 x (10 Alternating Knees into the heavy bag. 10 push ups).