Boxinglad123's training log

I'm training for a fight on the 28th January 2011. 3x2 minute rounds. I shall be updating this log every day of training until then.

14th December 2010

3x3 minutes shadow boxing (1 minute break)
3x3 minutes bagwork (1 minute break)

4x50 crunch+knee tuck (1 movement), 5x60 Russian twists (light dumbbell), 4 x 60 crunch+knee tuck, 4x50 crunches

20km cycle (stationary bike)

2x50 standard press-up, 3x5 overhead press (42kg), 3x12 wide pull-ups (bodyweight only), 2x50 calf raises, 2x20 -toes pointing outwards- calf raises, 2x20 -toes pointing inwards- calf raises, 3x10 bent over rows (42kg)

 

15th December 2010

3x3 minutes shadow boxing with 1lb handweights (1 minute break)
3x3 minutes shadow boxing with hands only (1 minute break)

15 minute non stop light aerobic circuit (star-jumps etc)

2x70 knee tuck+crunch (one movement)
4x100 Russian twists (light dumbbell)
2x32 double crunch

Conditioning circuits - (10 plyometric press-ups/10 tuck jups) completed 3 tmes as fast as possible. Break. (10 jump squats/10 burpees) completed 3 times as fast as possible.

20 close grip chin-ups

10km cycle

6x50 wrist curls (5kg dumbbell), 6x20 reverse wrist curls (5kg dumbbell)

 

16th December 2010

Found out today that I'm going to fight in some championships in January too, I have 5 fights, these guys will have many more. Training will be getting harder, I'm inspired to do a Rocky.

3x2 shadow boxing and ring movement
3x2 heavybag (220lbs)
3x3 headmovement/ringmovement
5 minute round of padwork
2x2 minutes sparring.

This was an easier day as my legs were killing me from the calf raises/conditioning.

 

17th December 2010

1 hour 20 minutes in gym (round timer broken so just mixed bagwork, shadow boxing, and 5 rounds of sparring)

 

18th December 2010

Rest day.

 

19th December 2010

Early afternoon

5x3 body opponent bag (1 minute rest)
4x3 shadow boxing (1 minute rest)

Tabata tuck jumps

Evening

10 minutes on rowing machine
20km cycle
3x30 elavated press-ups, 3x14 close grip chin-ups, 2x60 forearm curls (5kg)

 

20th December 2010

1 hour 15 minutes in gym boxing.

 

21 December 2010

3x2 sparring (I could only hit body, he could hit me anywhere)
3x2 double end bag
3x2 heavy bag work
12 minutes skipping.

 

22 December 2010

1 hour 30 minutes in gym (general boxing)

 

23rd December 2010

3x3 shadow boxing and moving
6x3 heavybag
3x3 double end bag
3x3 heavybag
3x2 specific sparring drills
15 minutes skipping

 

24th December 2010

16km cycle

2x75 crunches
2x75 crunch+knee tuck (one movement)
2x150 Russian twists (5kg dumbbell)

3x3 minutes shadow boxing and moving (1 minute rest)

2x12 chin-ups (normal grip, full hanging position)
5x5 chin-ups (wide grip, full hanging position, 5kg inbetween legs)
3x5 close grip chin-ups ( close grip, full hanging position, 5kg inbetween legs)

 

25th December 2010

Rest day

 

26th December 2010

5x3 minutes body opponent bag (1 minute rest)
3x3 minutes shadow boxing (1 minute rest)

10x50 crunches, 2x50 crunch+tuck, 2x50 side bends (5kg 2 sets on each side)

20 km cycle (took 28 minutes and 20 seconds, top tension level on stationary bike)

 

Recently it's that I really don't want to risk running and slipping on the snow which would hold be back if I injured myself. Where I run is cross country mainly. I'll be back to running once the snow is gone.

I've been training frequently though so my fitness hasn't been harmed.