Aplin's ridiculous training!

Wow, legs are still sore (about 37 hours ago I did weights - lol)


5 x 3 - High Pace Shadow Boxing
3 x 3 - Defensive Drills - Slipping/Double Block/Elbow Block
5 x 3 - High Paced and Powerful Bag Work

a drill I am quite liking is 30 seconds of boxing on the bag as normal and then 30 seconds of ramming the bag into the wall as hard as possible whilst alternating which side of the bag your shoulder is on. Hard to explain, so maybe I will film it for anyone interested

 

****ity **** ****... Conditioning

3 x 3 skipping

3 x 5 minute circuit
Min 1 - Heavy Bag, consistent punches
Min 2 - Heavy bag cleans
Min 3 - Burpees
Min 4 - Partner kicks - you and partner kick bag as hard and fast as possible alternatively
Min 5 - Lateral Jumps over large heavy bag (!you will really struggle with this!)

8 x 3 minutes inside based drills
Round 1 - Your partner body shots you, you can only move
Round 2 - Your partner covers and you try to hit them
Round 3 - Your partner runs at you, you have to push them away
Round 4 - Your partner tries to hold you, you try to jab them as they come in
Round 5 - You work on body shotting / head hooking your partner
Round 6 - You work on covering whilst your opponent hits you
Round 7 - You go into your opponent, put your head on their chest and launch as many shots as possible before they push you away
Round 8 - You try to get into your partner, coming under their jab

 

Skipping - 10 minutes

Shadow Boxing - 3 x 3 minutes
Round 1 - Punching and rapid movement
Round 2 - Three Punch Combo's followed by a knee
Round 3 - Just Round Kicks, Crescent Kicks, Push Kicks, Knees

Pad Work
Jab - Round Kick x 10
Cross - Switch Kick x 10
Cross - Hook - Round Kick x 10
Jab - Cross - Switch Kick x 10
Jab - Cross - Body Hook - Outside Leg Kick x 10
Inside Leg Kick - Cross (as landing) - Hook - Outside Leg Kick x 10

Bag Work - 10 minute
1 Minute Punches , 1 Minute Kicks - VERY high pace

3 x 3 Minutes Skipping

10 x 3 Minute Rounds Bag Work
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 - Inside Drill (shoulder must remain touching bag)
Round 6
Right Round Kicks
Round 7
Alternating Push Kick
Round 8
Knees both body and head height
Round 9
Left Round Kicks
Round 10
Front Teep Kick x 10, Rear Push Kick x 10 (repeat)

Tabata - Punch Bag - Clean & Press
20 seconds lifting and pressing heavy punch bag, 10 seconds rest x 8
Tabata - Punch Outs
20 seconds straight punches, 10 seconds rest x 8

200 Sit Ups

 

10 Minute Warm Up
2 x 2 minutes K-1 Sparring (Moderate Pace)
3 x 3 minutes K-1 Sparring (Very High Pace)

 

10 minutes skipping

3 x 3 minutes : Working low kick-punch or punch-low kick combinations on bag

Partner Pads : Cross-Hook-Outside Leg Kick
Partner Pads : Cross-Body Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Step & Cross-Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Mid Right Kick
Partner Pads : Outside Leg Kick - Switch Mid Left Kick

3 minutes : Low Kick Sparring
3 minutes : I can only Low Kick, Partner can only Punch
3 minutes : I can only Punch, Partner can only Low Kick

Flow Drills : 4 punch/kick combos that must be left-right-left right or right-left-right-left

200 Sit Ups : 50 Evil Dead, 50 Left Side, 50 Right Side, 30 Alternate Touch Toe, 20 Crunch

 

10 minutes skipping

Bag Work
2 Minutes - Just Jab
2 Minutes - Just Cross
2 Minutes - Jab - Cross
2 Minutes - Jab - Jab - Cross AND Jab - Cross - Jab
2 Minutes - Hook
2 Minutes - Free Style
100 Round Kicks (Making sure top of shin goes into the bag)
100 Leg Kicks (Making sure top of shin goes into the bag)

Technique Work
Partner Pads : Cross-Hook-Outside Leg Kick
Partner Pads : Cross-Body Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Step & Cross-Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Mid Right Kick
Partner Pads : Outside Leg Kick - Switch Mid Left Kick
Partner Pads : Left Block-Left Switch Kick-Cross-Hook-Outside Leg Kick

Strength
3 x 1 - 150KG Squat (Just testing)

 

http://www.youtube.com/watch?v=Sl67IjfXwyM

 

10 minutes skipping

Glove Combo's:
Low Kick Defence - Step back and Kick-Punch
Mid Kick Defence - Catch, throw (up or round) and kick
High Kick Defence - Lean back and Kick
Jab-Inside Kick-Cross-Outside Kick
Left Block-Left Kick-Cross-Hook-Low Kick

Sparring (about 10 minutes)

 

10 minutes skipping, sprinting final 10 seconds of each minute

3 x 3 minutes boxing on pads/wrestling
45 seconds boxing/45 seconds wrestling
30 seconds boxing/30 seconds wrestling
30 seconds punch outs
30 seconds rest

3 x 3 minutes rapid shadow boxing (active recovery)

2 x 2 minutes jabbing whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner jabs - busy pace

2 x 2 minutes double & triple jabbing whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner double & triple jabs - busy pace

2 x 2 minutes jabbing & hooking whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner jabs & hooks- busy pace

2 x 2 minutes jabbing to body & head whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner jabs body & head- busy pace

2 x 2 minutes jab-cross-jab or jab-hook-cross whilst partner block - busy pace
2 x 2 minutes blocking jab-cross-jab or jab-hook-cross - busy pace

2 x 2 minutes jab-cross-jab or jab-hook-cross whilst partner block - busy pace
2 x 2 minutes blocking jab-cross-jab or jab-hook-cross - busy pace

3 x 2 minutes sparring just jabs (very busy pace)

Conditioning to finish
20 thai kicks (10 left leg/ 10 right)
20 push kicks alternating legs
20 Burpees

x 10 rounds

 

5 minute run
10 minutes skipping

3 Minute Heavy bag rounds

Round 1:
1st Minute - Just Jab
2nd Minute - Jab followed by kick
last 30 sec - As many jabs as possible

Round 2:
1st Minute - Just Crosses
2nd Minute - Crosses followed by kicks
last 30 sec - As many crosses as possible

Round 3:
1st Minute - Just lead hooks & lead uppercuts
2nd Minute - Hooks/Uppercuts followed by kicks
last 30 sec - As many left hooks as possible

Round 4:
1st Minute - Just rear hooks & lead uppercuts
2nd Minute - Hooks/Uppercuts followed by kicks
last 30 sec - As many right hooks as possible

Round 5:
1st Minute - Jab-Cross-Hook
2nd Minute - Jab-Cross-Hook followed by kicks
last 30 sec - Jab-Cross-Hook-Low Kick as fast as possible

Round 6:
1st Minute - Jab-Cross-Jab
2nd Minute - Jab-Hook-Cross
last 30 sec - Jab-Cross-Jab-Push Kick

Round 7:
1st Minute - Just Front Kicks
2nd Minute - Just Push Kicks
last 30 sec - Alternate Front & Push Kicks

Round 8:

3 Minutes - 3 Body Hooks - Push bag - Punch air as many times before it comes back - *REPEAT*

Round 9:
1st Minute - Block left - Right Round Kick
2nd Minute - Block Right - Left Round Kick

Round 10:
1st Minute - Front Kick - Right Round Kick
2nd Minute - Push Right - Left Round Kick

Round 11:
50 Fast Round Kicks Right
50 Fast Round Kicks Left
50 Hard Round Kicks Right
50 hard Round Kicks Left

200 Sit Ups - Evil Dead Sit Ups, Left Side Sit Ups, Right Side Sit Ups, Alternate Touch Toe Sit Ups, Crunches

 

Wow.... really ****ed up lesson today, really, really pushed everyone towards the end of the lesson and I left with a ton of bruises on my face, haha.

Skipping
10 Minutes

Heavy Bag Rounds
2 Minutes - Just - Jab and Double - Jab
2 Minutes - Jab - Cross and Cross - Jab
2 Minutes - Jab - Cross - Jab and Cross - Jab - Cross
2 Minutes - Left Uppercuts and Right Uppercuts
2 Minutes - Jab - Hook - Cross and Jab - Cross - Hook
2 Minutes - Hook - Cross - Hook and Cross - Hook - Cross

Sparring Drills
3 Minutes - Just Jabbing whilst partner Blocks
3 Minutes - Just blocking whilst partner Jabs
3 Minutes - Jab Sparring
3 Minutes - Jab Sparring
3 Minutes - Jab Sparring
3 Minutes - Attack with Cross - Hook and Hook - Cross
3 Minutes - Defend against Cross - Hook and Hook - Cross
3 Minutes - Attack with Cross - Hook - Cross and Hook - Cross - Hook
3 Minutes - Defend against Cross - Hook - Cross and Hook - Cross - Hook

3 x 3 Minutes Boxing on Pads/Wrestling
45 seconds boxing/45 seconds wrestling
30 seconds boxing/30 seconds wrestling
30 seconds punch outs
30 seconds rest

Sparring 3 x 3 Minutes
3 Minutes - (15 seconds Attack/15 seconds Defend) x 6

This was brutally hard, you threw everything you had into it for 15 seconds, whilst your opponent is only allowed to defend. After that they attack for 15 seconds and you just defend. It builds up and up and up, you get into a competition of who can land the most and hardest shots and literally by the end of the third 3 minute round it is like an old schools Mexican legends match... :!:

 

10 minutes skipping
6 x 3 minute bag rounds
Magic 50
5 x Right Arm Snatches, 5 x Left Arm Snatches, 5 x Right Arm Circles, 5 x Left Arm Circles, 10 x Burpes) x 5

 

Got some tests as I have been really not well... vomiting **** loads of blood and stuff... Hoping it is nothing serious

Cheers for enquiring