Aplin's ridiculous training!

People have tried to change my diet for months... but I have eaten that same way since 2006 so you ain't gonna change it guys, sorry I have experiemented loads and the best way for me to keep my muscle mass / not pick up way and remain full of energy is that Different people work in different ways I guess.
Thanks for the advice though I guess that's why I am 63kg/64kg

I don't eat nuts, I seem to pick up bodyfat when I do... I eat cottage cheese with my bread sometimes, sometimes chicken 3 pieces of bread = 1.5 sandwiches with either chicken or cottage cheese

 

Thursday - LIGHT
1 x 5 minutes skipping
2 x 5 minutes jujitsu sparring
5 x 3 minutes of pad rounds
7 x 3 minutes of footwork drills (very light)
No rest : 5 x (10 push ups, 10 sit ups, 10 fast round kicks)

Legs are very sore today from squats, rapid kicks, etc, etc, so taking it light today so I can train pads and sparring on Friday & Saturday:bbb

 

Couple of photos just to prove I am working hard!

Padwork:

This content is protected

Pyramid Kicks:

This content is protected

Sparring:

This content is protected

Medicine Ball Circuit:

This content is protected

 

Today was a tough day... lol.
Today was my strength day, I worked on my strength/muscle endurance... Being only 65kg (and having done skipping & a warm up set) I was quite impressed with my magic 50 time... I actually reckon if I did it once/twice a week for a month I could get it down to under 9 minutes, perhaps pushing for 8 minutes in about 6-8 weeks




Skipping
10 minutes (last 10 seconds of each minute sprint)

Magic 50 - Repeat the following 5 times for time
5 x 15kg dumbbell snatch right arm
5 x 15kg dumbbell snatch left arm
5 x 15kg dumbbell swing right arm
5 x 15kg dumbbell swing left arm
10 Burpees
TIME = 9.57

Bag Drills
3 x 3 minute - normal / fast pace, focus on technique / power / speed
5 x 1 minute - Power boxing, punching a tyre as hard as I can
5 x 30 second - Punch Out Drills (1-2-1-2-1-2-1-2-1-2, and so on)

Finishers
Press Ups / Squats - 50/50, 40/40, 30/30, 20/20, 10/10 (NO REST!)
Cool down - 50 Evil Dead SitUps

 

Well preperation week has finished, we are now about 6 weeks out from the fight... so getting quite excited now... Just need to stop myself burning out (as per usual!!!)

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

This content is protected

 

I have really ****ed my back up from the Magic 50 on Saturday, lol... It has been killing me all day yesterday and this morning. My fault for slacking on my form towards the end of the circuit though I guess!!! Also I can't shadow box this morning as my little brother is 'sick' and yes I say 'sick' because he is obviously faking it seeing as he has a stomach ache and headahe apparently... and yet is fine playing the wii and eating his 5 wheat-a-bix... not bad for a 5 stone 5 pound, 12 year old!!!

Got my 2 mile run done this morning, it was freezing cold and I could hardly see for the ammount of rain. I did just over 2 miles in about 16:32 minutes, which isn't bad seeing as it was my first day running in the wet with 3 hills. Will be training tonight though

Aim for the end of this week: Get under 15:40 minutes.

 

I meant I had to look after him mate, lol... My parents left to work pretty much as soon as I got back from my run. It's just I usually shadow box in my kitchen because it has space, but I sat with him incase he threw up or something... I'd be in **** for leaving him then

My front room is too small to shadow box in properly. I got some good shadow boxing drills I wanna try out too. It is alright though, I will just do an extra few rounds at the gym this evening

 

Wow... what a day!!! My best day of training in a long, long, long time!!!

Skipping
10 minutes (last 10 seconds of each minute sprint)




Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)
I got these drills from Mr Roy Jones SR and I really liked them, the idea is for rounds 1 to 3 keep moving forward and throwing punches, once you reach the ropes pivot and return, do this non-stop for the whole round.

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.




Bag Drills - 5 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

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




Shadow Boxing Burpees - 5 x 2 minutes (30 seconds rest)
Oh ****, Oh ****... these are sickening, seriously... these are designed by someone seriously evil. You Shadow Box for 30 seconds (aim to throw 75 punches... this is not a rest!!!) and then do explosive burpees as fast as you can for 30 seconds, shadow box again for 30 seconds (aim to throw 75 punches) and then do another 30 seconds of explosive burpees. Rest 30 seconds and repeat.




Padwork - 5 x 3 minutes (30 seconds rest - erm... kind of!!!)
After each round you have to do 10 press ups and 10 squat jumps/tuck jumps and therefore rest is actually about 10-15 seconds!!!
Round 1 - Thai Pads
Round 2 - Thai Pads
Round 3 - Thai Pads
Round 4 - Focus Mitts
Round 5 - Focus Mitts




Sparring - 5 x 3 minutes (30 seconds rest)
Round 1 - Jay - 75kg Tae Kwon Do guy with ace kicks
Round 2 - Gerry - 90kg Thiaboxer (ouch)
Round 3 - Phil - Good well rounded Thaiboxer
Round 4 - Jane - very quick kickboxer
Round 5 - David - Kickboxer, very fast





Sit Ups - 200 reps
50 - Evil Dead Sit Ups
50 - Left Elbow to Knee
50 - Right Elbow to Knee
20 - Alternating touch toe
30 - Crunches

 

Skipping
10 minutes (last 10 seconds of each minute sprint)



Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)
I got these drills from Mr Roy Jones SR and I really liked them, the idea is for rounds 1 to 3 keep moving forward and throwing punches, once you reach the ropes pivot and return, do this non-stop for the whole round.

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.




Work Capacity 101
This is horrible, really, really tough physically and really, really difficult mentally. You set the timer to beep every 2 minutes for twenty minutes.
So on: 0, 2, 4, 6, 8, 10, 12, 14, 16, 18 you do the following:
5 Rope/Towel Pull-Ups
10 medicine Ball Slams
15 Burpees
20 Jumping Jacks
You will finish in around 1.15, allowing a 45 second rest. In total you repeat the circuit 10 times (a total of 12 minutes, 30 seconds work)




Bag Drills - 5 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

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




Technical Padwork - 7 x 2 minutes
Round 1 - Working just the jab and moving (Sugar Rays)
Round 2 - Inside Drill (Shoulder on bag)
Round 3 - Just Jabs (High, low, feint)
Round 4 - 1-2, 1-1-2, 1-2-1-1, 1-2-1-2
Round 5 - 1-3, 1-3-fake 2, 1-3-2, 1-fake 2-3-2




Kicking Drills
300 Alternating Push Kicks
30 seconds as many kicks as possible each leg




Sit Ups - 200 reps
50 - Evil Dead Sit Ups (nose to knee)
50 - Left Elbow to Knee
50 - Right Elbow to Knee
30 - Alternating touch toe
20 - Crunches head to knee

 

This content is protected

 

Yes I do understand, in Thailand I was always told to step into a kick, keep my body straight and aim to kick through the target. By stepping and leaning forward you are almost guarenteeing you will hit the target (they may block however) and you use their body to push back against and return your kicking leg back to the floor.

All your rotation and speed (therefore force of the kick) comes from the minimal contact of your foot on the floor. Stomping your heal on the floor gives you a few problems in my opinion:
1. You cannot lean forward, you are naturally learning back and therefore not balanced, not getting full kicking range
2. If your kick is caught you are not in the position to jump forward and grab the guys head, you are infact already in the position he wants to get you in order to through you off balance.

He is suggesting you do a kickboxing kick, which is all fine and good, but it isn't as powerful as a Thaikick and you need to be warey of what you are doing wrong and how it will affect you in a fight. He is correct though, IF you miss the kick, you tend to land with your back facing your opponent. In Muaythai this happens a lot and the fighters just switch their stance and return to the step-step type momentum. In K-1 wen this happens sometimes the fighter jumps in before the fighter can reset their position.

Here is what I do:

Imagine you have just thrown a round kick and missed your opponent. Your back is facing your opponent and he is coming towards you. Think about your position... you need to reset, what moves naturally come from this position and will get you back into normal stance?

Spinning back kick - best option. As your opponent comes in do a back kick to their stomach and push them back whilst you get back into you normal position and once your right foot is back on the ground I like to do a left switch kick.

Spinning Heal Kick or Spinning Outter Crescent Kick also work.

 

Here you go, sparring session... I had just over shot a kick:

This content is protected

 

This kick is wit heal on the floor, as you can see, I am off balance and IF he caught the kick he could have easily thrown me backwards:

This content is protected

Here I am not leaning in fully (I should be really, but I have over rotated my supporting leg), but my bodyweight is more forward meaning I will be able to jump if I needed to:

This content is protected

The best Thai Fighter in the world in my opinion is 'Yodseanklai Fairtex' so watch video of him kicking. He takes kicking through someone to another level, he steps right up and leans right in to a kick, no one is escaping them!!!

This content is protected

Video of Yod training kicks (includes slow motion look at technique):

http://uk.youtube.com/watch?v=L1Gpi7G6jQE

Video of Yod training kicks with punches

http://uk.youtube.com/watch?v=YgpgWWzeER4&feature=related

A few random Yod videos of his pad training:
http://uk.youtube.com/watch?v=LvTnQepPGIg
http://uk.youtube.com/watch?v=jiEYOvWOAIY