I currently go to a professional school full time and I have to split timing with coaching the university kickboxing club, reading (I have to read a LOT for school), girlfriend, eating and sleeping. So I don't have much time to train. So I try and make do the best I can. Now, its pre-fight so I've kicked it up a knotch. Here is my log starting from last friday. my workout during the week usually consist of a little bit of heavy lifting, running every other day, kickboxing regiment 2-3 times a week and a day of sparring once a week. I don't intend to take my amatuer kickboxing career much further. I'm keeping it a hobby. I have to make weight at 165 lbs. I plan to get down to 167-168 until the day of. Sept 4th Friday - body weight: 174lbs 4 mile run @ 45 min pace Before sleeping. Not much time Sept 5th Saturday Tabata workout 7 rounds - sit ups and upper body lifts for back Not much time Sept 6th Sunday 3 mile run in 25 minutes 5 sets of 12 reps of bicep curls with 10 lbs (endurance) <1 hour break> 5 mins stretching and re-warming up Sparring 6 rounds (medium pace; only lesser experienced guy available to spar) <3-4 hour break> Before sleep, 3 rounds of shadowboxing with punches + kicks Sept 7th Monday weekly rest day
Sept 8th Tuesday - Weight: 172lbs Cycle 30 minutes Sprints/jogging interval 10 minutes Stretching/warm up - 15 mins Shadow boxing - 20 mins Shadow boxing (doing punches, kicks, footworks in isolation with beginners in the KB club) - 30 mins Bagwork - full power kicks + punches - 20 mins Sept 9th Wednesday - Weigth 171lbs Stretching/warm up - 15 mins Shadow boxing - 20 mins Bas Rutten MMA Workout - 17 mins (KB club couldn't keep up or finish after this point. total workout time is 28 mins) (full speed shadowboxing as rests/warmup/cooldown, and 30 second sets of push ups, mountain climbers, sit-ups, wrestling sprawling throughout) Tabata workout - full speed punches done as fast as I can - set of 6 <40 minute break- going home, doing some reading> 400 meter brisk run (almost sprint) 400 meter regular run (6-7 min mile pace) 12 reps, 4 sets of rows Full speed shadowboxing with punches and kicks - 2 rounds of 2.5 minutes Sept 10th thursday - Sparring day - weight: 170 lbs
Sept 10th thursday - Sparring day - weight: 170 lbs 15 minute very light warm-up and stretching 1 round thai pads - punches + kicks + full combinations + defense holding pads for 2 rounds (doesn't count) coaching slip and bob/weave drills (doesn't count - last two things are rest periods) Sparring x3 rounds - medium contact with a lot of footwork and ring movement 2.5min rounds 1 min rest Sparring drill 1 round - hard contact defense - 2.5min round <1 hour break> at home: 15 minute stretch session Burpees Tabata interval (3 minutes) 123456 punch combo Tabata interval (3 minutes) Note: Weights are weight I am at right after I wake up. Before I sleep, I drink 1.5 glass of water.
Sept 11th - 170 lbs Session with boxing coach 15 min jump rope 5 min high knee-raise jump rope Following with 20oz gloves on bag 3 minute rounds 1 minute rest 4 round jabs (orthodox + southpaw) 4 round straights (orthodox + southpaw) 2 rounds with jabs and straights (each time throwing 4 punches) 2 rounds - same as above but in southpaw stance 2 rounds - uppercuts and hooks at close range (right up close, squared up) 2 rounds of parry drills done at high-ish speed 2 rounds of slip drills done at high-ish speed 2 rounds of bob+weave drills done at high-ish speed Tired and sore today.
Sept 12th Weight 170.5lbs (oops!) 5 min jump rope (I realized I might have tendonitis, and one of the coaches stopped me) 20 min stretching session 2 rounds 2 minutes of sparring with just jabs (against bigger but new guy) 2 rounds 2 minutes of boxing (same new guy) 2 rounds 2 minutes of boxing (more experienced, but still newer guy) The whole time I was working on moving mobile, throwing quick, explosive combos. 2 rounds 2 minutes of sparring (decent kickboxer and a real forward kinda guy with lots of head movement - higher intensity) (I particularly enjoyed this because it was like facing a guy that fought very similar to me) 1 round sparring with a guy much more experienced (has 20+ am matches in boxing) Later today I am going to get on a cycle, will post up again then. Want to be at 167.5lbs by tomorrow morning. ** Instead of getting on a cycle, ran for 45 minutes @ very slow pace with my overweight roommate. (3.2miles?) t-7 days to fight. Feeling good, feeling in good shape, staying calm + neutral.
Sept 13th - got into argument with girlfriend and left her place. Left scale there. But visibly less fat in the mirror this morning. Lifting day - thinking maybe i can replenish some of the lost muscle and put some strength back on. I lost quite a bit of strength from my "walking around" weight of 180-184 ish. Bench press- 95lbs, 115lbs, 135lbs, 160lbs Working weight up from 10 reps- 8 - 6 - 4 reps. Then cool down set with 8 reps Deadlifts- warm up 135lbs 6 reps -workout 225 lbs 3 sets of 5 reps (ran out of grip strength, gave up on 2nd rep of last set..there goes my workout) Squat - warm up 6 reps of 135 -workout 225lbs 3 sets of 5 -cooldown 135lbs 5 reps Did negligible amount of wide grip pull-ups and dips later that night 40 sit-ups and 60 crunches (total 100 reps) 3.2 mile run, nice, easy 30 minute pace I ate a small 1/3 lb ribeye steak. Body feels much better. Apparently I needed some animal fat. Fight - 6 days. Preparing mind for bout. Keeping calm, relaxed. Running through basics in my head, and practicing some tricks with punch-kick combos, which I probably won't use.
168lbs in the morning. Rest day today. I might gain 1/2 a lb or so tomorrow morning; I ate decently today. In an effort to burn off some excess food I'm going to take the dog for a looong walk today with the gf.
Sept 15th Kickboxing club workout (not that intense IMO) 15 min warm-up, stretching Moving across the room: 1 minute: 2 rounds teep-round kick combos 2 rounds round kick combos 2 minutes: 2 rounds One-two slip drills 2.5 minute rounds 2 rounds kickboxing padwork (punches, kicks, combo, moving around) (at this point I'm doing them as hard and fast as I possibly can because I'm not getting a workout) 6 rounds of Tabata workouts for kicks <1 hour break> Ran 3.5 miles (30 min pace)
Sept 16th - weight - 168.2 lbs Ate pretty comfortable today 10 minute stretching session Bicep curls - 4 sets of 12 done very fast, with short break after 2 sets (15lbs) Rows on bench - 4 sets of 12 same as above (20lbs) Flat bench flys - 4 set of 12, same as above (30lbs) 30 second burpees, 30 second crunches - 8 sets (4 mins) Shadowboxing two 2 minute rounds Bike 45 minutes Treadmill 15 minutes Sept 17th - weight - 168.0 lbs
Sept 17th Jump rope (leg lifts, etc) - 18 min Slip/parry drills with partner - 15 mins Stretching - 10 mins Bagwork - 2 rounds (2.5 mins) Shadowboxing - 3 rounds (2.5 mins) Coaching for about 35 mins (got 2 new kids sparring today!) 2 mile run - 17 min pace Sept 18th Weight - 166.4 lbs
Sept 18th Doing nothing Stretching Relaxing Packing my kit Trying to drain all crap out of my mind Drinking a lot of prune juice; turns out I don't have all that much crap in my body, or all the spinach and lettuce ive been eating recently haven't passed my body yet. Going to try to wake up at 166.5 then get down to 164.8lbs easy
