Aplin's ridiculous training!

Jab Work

Jab - Feint - Jab
Jab - Jab
Jab - Jab - Jab
Jab High - Jab Low
Jab High - Jab Low - Jab High
Jab Low - Jab High (add hook or cross to head)
Jab - Hook - Jab
Jab - Cross - Jab - Jab
Jab - Jab - Cross

Combo's

Jab - Cross
Jab - Cross - Hook
Jab - Cross - Jab - Jab
Jab - Jab - Cross
Jab - Cross - Jab - Cross
Jab - Hook - Jab - Jab
Jab - Hook - Cross

 

Bag Drills

Just Jab
Roy Jones (outside and then move in 3,4,5 punches and then back out)
Change directions
Inside drill of uppercuts and hooks
Keep bag at arms length, move around and just jab
Throw 6 punches, then pivot left, 4 punches, then pivot left, 2 punches, then pivot left

Ring Craft

Hook to the body - Over hand right to the head
Jab to the head - Right Cross to the body
Left Hook - Right Uppercut - Left Hook
Right Uppercut - Left Hook - Right Uppercut
Right Uppercut - Left Hook - Cross - Left Hook
Jab - Jab - Right Uppercut - Hook to Head - Hook to Body
Right Uppercut - Side step slightly to right - Cross - Left Hook
Left Jab - Left Uppercut - Right Cross

Uppercuts

- Slip opponents Jab (to the right) and then follow with a right uppercut to their chin
- Uppercuts are perfect counters to a wild left hooker (i.e. cover with the left elbow and throw hard right uppercut)

Cutting off the ring

Never follow your opponent, become his mirror and copy his movements.
A good drill is to imagine the ring as 4 squares, try to keep opponent in one of these squares. When you get him to corner to not allow him to circle out. (can be done with or without punches)

 

Busy day today...

Morning 1.5 hours
Did a ton of pads and technique based work.
Jab-Cross-Kick and Jab-Cross-Switch Kick
Working on 5 x HARD kicks low/mid/high on both legs about 100 times!
Working on 10 x HARD punches Jab/Cross/Hook/Jab-Cross about 5 times each
Working on blocking and slipping, Defending whilst in corner using the double block
Allowing kicks to flow fast and hard i.e. left-right-kick and left-right-knee

Evening 1.5 hours
loads of technique / ring craft / discussion
2 rounds pad work (hook, uppercut, hook) and (hard jab body, over hand right)
3 rounds skipping
4 rounds bag work
5 rounds sparring

 

Sunday with Bas

Today got up early, sore as feck and went down the gym for some hardcore training... bugger... I was dreading it, but it turned out really good.

Bas started by explaining to me that maybe I train a bit too much sometimes. He was telling me that K-1 was the way forward for me... HARD/INTENSE 3 minute rounds. He told me Muaythai was probably not such a great sport for me as I am tall and light, where as Muaythai is more geared for short and stocky guys.

He was telling me that I need to work the basics for numerous times over and over and over starting late and then going harder and harder until I am at full power. We did about an hour and a half of training... He made sure I was double blocking the whole time we worked out and was always throwing shots to make sure.

KO Punches

Step into the jab - Bringing the elbow slightly back and straight out

Throw a Cross - Throwing the hips into the punch as hard as possible, with left hand coming back to temple as right hand explodes out.

Leg Kicks - Imagine someone swinging an axe, it is almost a full circle. This is how I was told to kick, all the power comes from the hips, the leg should be fully relaxed. You should not snap the knee and there should not be a slap on the pads, more an awkward thud. Your shoulders should come right over with your hips.

Push Kick - Knee comes up to your chest and then throw your hands downwards as you explode your kick outwards through opponent and really throw your whole force and weight into it. Aim for the chest or just below as often a teep type kick will smash into the elbows.

Combinations

Jab-Cross-Dutch Kick, this should be a HARD combo, the punches should knock the head back and obscure the opponents vision. They will bring their guard up and you will be able to bring your kick up and into their ribs quickly.

Cross to Head-Hook to Body/Head-Dutch Kick, this should be a hard combo. The punch to the head will open up the shot to the body, which will knock them off balance into the right kick to either the body or the head.

Catch Kick-Step In-Right Hook Body-Right Looping Hook Head, this was a great combo, if you catch the kick and step as you do it, they are totally off balance and ready to go down with the right hooks.

Ring Craft

Bas said a good way to come out will be to do Jab-Cross-Kick, Jab-Cross-Kick, Jab-Cross-Kick as hard as possible (in total 3 times). Just to scare them of your power...:bbb

 

Very good mood today... hands feel better and I spent a good 5 hours in the gym working my technique and my combinations.

BAS

I got to the gym and began working my hard shots with Bas... he is really technical and keeps me working hard.

We started with the 'Manohoef' Combination which was:
'Cross-Hook-Right Leg Kick' or 'Cross-Body Hook-Right Rising Body Kick'

Then we did:
Inside Leg Kick followed straight away with a jab-Cross-Outside Leg Kick

We did this about 100's of times each, and by the end you know in your mind what you are doing right / wrong with every kick you throw.

We then went in the ring and worked on some basic ring craft. Bas took great pleasure in hooking me as hard as he possibly could twice to the head. We took it in turns doing this to each other, hooking each other (left-right) as hard as possible, eventually he really whacked me and my vision went, so we did a few more and then he had to go home... I like working with him as he gives me lots to think about.

He told me I need to be more arrogant and confident when I fight. I need to be an ass hole basically, I need to walk into the ring and know I am the better man... not the better kick boxer or possessor of greater technique... The better kick boxer and better man.

I want to walk in... Not bow... I want to lean against the ropes and look at him, let him know I am not worried. In the stare down I want to look deep into his eyes and put my gloves on top of his for the power trip. I want to come out, PUNCH gloves and then lay into him with everything I have. Whether this is 2 of the hardest kicks I have ever thrown in my life or Cross-Hook-Kick... I want him to think '****!' and begin looking for a reason to quit.

Kevin

Magic 50 with an extra 1kg (18kg total) - 6:32... Oh yes... No more though, that is maxed out... I rested almost not at all and by the fifth set I could feel my technique slipping. My body has adapted to this workout, so I need to change it and begin to do something different to shock it once again.

I then did a long pad round of about 6 minutes working on my HARD jabs, HARD crosses, HARD hooks, HARD jab-Cross, HARD hook-cross. I forgot how much I enjoyed the basics... I have been looking at all this fancy stuff and only recently have I began to realise that I have been doing it wrong... I am actually only in need of the basics to win fights... If the basics are perfect... stringing perfect basics together forms a perfect combination. Sloppy basics into a long combination does not make a good combination... it makes a sloppy combination.

I then did sparring... not sure how many rounds... I think around 8 x 3 minutes. I have been told by Bas to focus on the combos I worked with him only and to use the double block. I cannot tell you how amazed I am at the effectiveness of this high block. Seriously, I hardly took a single punch to the face. Look at Remi Benjosky... He uses the same block as I have just began using and he never takes a shot to the jaw, that is what I am going to work on from now on.

 

Kind of, have you seen Remi Benjoski fight before?

 

Last night I worked on my power technique... I spent about 2 and a half hours moving around the punch bag, kicking and punching it.

100 x Leg Kicks
100 x Hard Right Kicks
100 x Hard Left Kicks
100 x Hard Jabs
100 x Crosses
100 x Hooks

Not a great deal really, I just took my time and did each punch / kick as hard as I possibly could trying to get the technique down perfectly.

Kicks we try to bring up and then down like a whip, my kicks are feeling really, really good right now. Punches we try to really step them through and thrust full power into them. For Jabs I have been working on using the back (right) foot to push myself forwards as I jab (arm should be almost completely extended by time it lands) and stepping through.

 

My replacement opponent dropped out... ****S ****ING SAKE!!!

I turned up at the gym in a bad mood and hit some low kicks, some punches and some sparring for about an hour before going home pissed off and burying myself in a book called 'title shot' and hating the world.

Friday

4 x 5 minutes Punching Drills
4 x 5 minutes Leg Kick Drills
3 x 3 minutes HARD Sparring

 

Saturday

HARD Jab
HARD Cross
HARD Cross-Mexican Hook
HARD Cross-Mexican Hook-Leg Kick

After 30 minute of HARD pad drills where I felt like my arms were gonna drop off Bas told me that we were going to do weights, I felt like crying... I hate weights as people who regularly read my blog know. I'm a tall, skinny ****... not built for it at all and I like my weight as it is, but I got told I need to hit harder... ****.

3 x 5 70kg bench press
I think Bas forgot I weigh 62kg here... It was torture and he had to help me quite a bit.
1 x 10 40kg bench press
This was much harder than it usually is... I was meant to do 20 I think also... whoops.
1 x max reps with just bar bench press
I did 40 and by the last 5 my arms were ready to drop off
50 x Jab-Cross really fast
Soon as weights finished I had to do 50 x jab-cross really fast

Back to technique:
Working on Knee to stomach
Working on Switch Knee to stomach
Working on Knee to head
Working on Switch Knee to head
Working on Jumping Knee into the mid section whilst opponent against ropes

Body Weight Conditioning
5 minutes skipping
150 sit ups (Evil Dead, Side, Crunches)
2 x (50 x squat kicks) = 100 total

 

Cardio to try next week from Ricky Hatton:

"We also do an exercise that we call a 'bar bag', where we have a four foot high bar that we jump over for a minute. We then go straight back to the bag for a minute, back to the bar and so on. We do 12-15 rounds of them coming up to a fight, which is very hard indeed."

Bag bar: 3 minute rounds 1 minute breaks...
Ricky uses two pieces of equipmentfor this exercise the heavy bag and the bar a steel box channel with steel tripod legs at each end. The bar is about waist height off the ground and he starts by jumping overt the bar from side to side for one minute then goes to the heavy bag and punches for one minute then back to the bar for one min. Once he gets to the three minute mark he rests After a break for one minute and he repeats the sequence.

Aim:
Average joe fitness freak should aim for 25 jumps and about three rounds. Most pro's should be scoring around the 35-40 mark and doing 6-8 rounds in preperation for a similer number of rounds.

 

Good technical / Powerful day

Skipping 3 x 3 minutes @ 30 seconds rest

Shadow Boxing 3 x 3 minutes @ 30 seconds rest

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

Technique Drills:

All punches/kicks must be thrown as technically sound and as hard as possible, each punch/kick should be with pure power and perfect form.

100 x HARD Right Kick
30 x HARD Jab
30 x HARD Cross
30 x HARD Hook
30 x HARD Left Uppercut
30 x HARD Right Uppercut
30 x Left Kick
30 x Right Kick
30 x Alternate Push Kicks
30 x Front Push Kick - Rear Round Kick
30 x Switch Round Kick - Round Kick

 

My legs were killing me today, just touching my thighs hurt from the barrage of leg kicks I ad received from a guy at 129kg to my 65kg MY punches are feeling pretty good though I guess.

10 minutes skipping
with last 10 seconds of each minute at sprint pace

2 hours of combo work:
HARD Jabs, Crosses and double Crosses
HARD Outside Leg Kicks
HARD Outside Rear Leg Kicks (both switch and penalty)
Inside Leg Kick - Jab
Jab - Cross - Round Kick into front of body (if opponent turns still gets their side)
Cross - Hook - Outside Leg Kick
Block Drills (maintain double block whilst slipping punches)

4 x 2 minute sparring
Phil, Kade, Gerry & Grahame

4 x 2 minute clinch wrestling
Phil, Kade, Chris, Ryan

5 x 1.5 intense pads
Hard & Basic punches with Bas

 

Had a few more people PM me asking for explanation so took some pictures:

This is how you stand when just pacing the ring...

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When in puncing range or expecting a close shot you close up, but make sure the gap is big enough to see.

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