"Straight out of Liverpool"

No problem man.

 

Yesterday i took a trip down to the athletics track.....it's the new year and time to make a fresh hard start. I said to my coach last year........after a National Senior League Meeting.

Are club going into the last league meeting..was on course for being promoted. This would be a great achievement for all the athletes because it hasn't happened in a long time.Even though last year.....i didn't turn up to training sessions...i was out of condition.

"I was like Mike Tyson in his late part of his career giving half hearted efforts at training"

I would still turn up to every National Senior League meeting...and competed in 6 events in one day.

100, 200, 400, High Jump, Triple Jump, 4 x 400m relay.

It was Carl lewis....Daily Thompson type ****. In past years when i was younger i competed because of my ego...and i wanted to win. But last year was different i did it for the club.....they needed me and i was there. No excuses........i just did what i had to do. Competing 6 events in one day when your not in shape is immense.

"But you cannot think about not training...you cannot competed with intimidation on the mind"

I competed in all National Senior League meetings........in-between meetings i would just carry on as normal, go the pub whatever.

Other athletes from Liverpool Harriers would ask me, why don't i train.

"I would just say....i will soon enough"

In the last National Senior League....and the very last event. I had competed in 5 events that day....and the last event was the 4 x 400m.

We needed to finish in the last 2..in the 4 x 400m.

I said to my long time coach this is for Jay T.....this one is for all those training sessions back in 2005.

"I am not letting this **** die in Vain"

The 400m is one of the most toughest events physically to run...and train for.

"I ran 54sec without no training...on that relay leg"

As i crossed the line...i took my top off and pointed at my coach.

"If i can run 54 without no training.....what i am going to do when i am in shape, don't worry about it"

"I am back, in that 54sec my ego risen again, and to all athletes confidence is everything look at Roy Jones Junior"

Yesterday i turned up at the track little late......the track is usually packed with all other training groups. This is different from my old stadium back in the day...when it was just my group. But now the club is based all at the same track newly built complex.

We where doing 6 x 400m.....5min recovery between reps. In all the reps i was just keeping behind one of are middle distance guys....who is ranked in the top 20 in the country for 1500m u20

"Then on the last rep.....i decided to turn the engines on.....it was game over"

I train my body armour, and Lycra shorts and leather gloves and woolly hat.

After 5 x 400m........standing on the starting line.....i said to myself its "Game Over".

For the first 200m...i lead this middle distance runner into a false sence of sercurity....but to be honest i was only cruising. At the 200m mark.......i turned them engines on.

"And it was game over, i never loose the last rep"

I came home i felt good.....i still feel now and i am now off to the gym to workout.

"They are going to have to close that gym down after tonight...that's how hard i am ging to hit it"

"Good job...i can go to many other gyms"

Things are looking good......

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God dam it.....I am back.

 

"Time is limited, so I better wake up every morning fresh and know that I have just one chance to live this particular day right, and to string my days together into a life of action and purpose."

Lance Armstrong (1971 - )
U.S. cyclist, 7-time consecutive winner of the Tour de France
cancer survivor

Lance Armstrong's quote up there....i want people to read that and understand full meaning of it.

I Appreciate your some what interesting comments Amy.

Weird is beautiful........baby.... always remember that.

I am beautiful......in the coming months there allot of events that are going to go on and be documented in this journal.

Your looking at potential....my ego may be amplifying this post. But you are looking potentially at a elite athlete....a aspiring business man.

In 2008 a man that's going to give 100% effort in reaching his goals.

I am a University student....I am qualified Personal trainer......I am a athlete., i am a novice to the sport of boxing.

It's not being cocky...when i say i am the ****....its potentially fact.

My in-depth knowledge is unprecedented on east side.....you dam right i am weird.

"In all 21 years of my life..i never met know one like me...i am unique..."

So you are right...

Weird is beautiful........facts are this is about a athlete/student/personal trainner pursuing his goals.

Thank you

 

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Yes i am feeling abit educational today.....you know there are many topics in this forum, many topics in this training section. Which is a great thing, its full of opinions, sometimes miss-informed advice, but the bottom line is people are trying to help each other most the time.


In the past i have said things like yeah i am going "Break it down"


But now i strongly disagree with this statement....i just tell people "How it is.


Right now you are about to understand "How it is"


No such thing as opinion because its just all facts baby.


Sprinting............. conditioning drill.


Yes this is my next topic, i have seen people trying to tackle this subject....but they have failed miserably......that's why i am here now to put you ****ers out of your misery. Sprinting can be used in various ways....and over many training distances.When you are in a boxing ring fighting....throwing punches, exploding off your feet. All these movements are Anaerobic....this means you are not using Oxygen as the primary source of energy to make ATP.

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There are 3 energy systems....and each energy system is used to make ATP..........because in simple terms this is what are muscles need to function to move.

The Anaerobic (ATP-CP) Energy System

Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 6 seconds. This gives us around 5 to 8 seconds of ATP production.
To develop this energy system, sessions of 4 to 8 seconds of high intensity work at near peak velocity are required e.g.

• 3 × 10 × 30 metres with recovery of 30 seconds/repetition and 5 minutes/set.
• 15 × 60 metres with 60 seconds recovery
• 20 × 20 metres shuttle runs with 45 seconds recovery

Sprinting is working your Cardio at a higher intensity..........!!!!!

Up above you can now see the Anaerobic energy system, and this is the system you are using when you are sprinting over short distances lasting up 5 - 8 seconds approx.

So if i was a boxer and i wanted a Cardio workout and a speed workout at the same time.

Which is more beneficial, than going on 5 mile long runs at a slow pace and low intensity.


I would pick a distance of 50m for example...


10 x 50m


30second recovery between reps......

Now i am about to tell you how it is...........the sky is blue....the grass is green...you know that type of ****.

So my workout is 10 x 50m 30sec recovery between reps. This is a workout that is targeting both the Anaerobic and Aerobic energy systems and most importantly at a high intensity...which is very important for boxers.

The aim is run 10 reps at all out intensity...a full out sprint with good technique and mechanics. Like the greatest of all - time Maurice Greene.


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After the first rep your heart rate will be up.......after the first 2 reps your heart rate should be over 80% max.

Why is this important..?...Why am i even telling you this....?

Because when your heart rate is above 80% you are in your VO2 MAX range....Boom!

The reason why your heart is pumping so fast...is because you are using the Anaerobic energy system.........this system is only used when your body is working at such a high intensity it surpasses the Aerobic energy systems demand of producing are little friend.

ATP........

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And during the use of the Anaerobic system.....the muscle fibres that are used are Fast Twitch Muscle fibres...........you have more than one type of fast twitch muscle fibres. "Remember this

Type II and Type IIa , Type IIb fast twitch muscle fibres.........

The Anaerobic Lactate (Glycolytic) System

Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor causing fatigue in runs of 300 metres to 800 metres.
Sessions to develop this energy system:

• 5 to 8 × 300 metres fast - 45 seconds recovery - until pace significantly slows
• 150 metre intervals at 400 metre pace - 20 seconds recovery - until pace significantly slows
• 8 × 300 metres - 3 minutes recovery (lactate recovery training)

But back to are 10 x 50m workout.

By the 2 rep are heart rates are above 80% and in the VO2 max range...

VO2 max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned.

During this workout something called Lactate Acid will build up in your muscles, this is a by product of the The Anaerobic Lactate (Glycolytic) System and the process it users to create ATP.

During this brief sample of a workout i have given you 5 x 50m 30sec recovery between reps....it is working on your speed Endurance and Aerobic conditioning at the same time........it will improve your V02MAX.

When you are hitting... 5 x 50m 30sec recovery.......it is the Aerobic energy system that is responsible for the recovery between your sets.....that's why if you shorten the recovery the harder your Aerobic system will be working.

"Your lungs will be bursting out of your chest......blood force trauma......immense conditioning"

At a high intensity........and boxing is high intensity its not a 5 mile low intensity job.

What is more beneficial a 6 mile jog...which is only utilizing the Aerobic energy system at a low intensity. "Are you old....are you 80 years old.....No.....so don't train like b*tch then"

Or a bad ass sprint workout, which is using your Aerobic energy system and Anaerobic system/The Anaerobic Lactate (Glycolytic) System to its max.

I have highlighted it because that's the most beneficial. There is no two ways about it.... scientific fact.

Sprinting also speeds up your metabolic rate....this is your bodies efficiency at burning energy.....which is great for weight loss and burning fat........long after your workout has finished. Because your resting metabolic rate is higher....like a steam train burning all that coal baby.

And that's "How it is"

Remember though low intensity Aerobic Workouts have there place, for basic conditioning, it can be done in the off season and inbetween high intensity workouts.

 

Bad manz...not born....they are made....Intro

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My next topic...we are going to take a flash back into the past...and then sit back and understand why this **** is relevant. As you may know already i am studying for a degree in sports psychology. You know and that's one thing i admire about any athlete...how there mind works....psychologically...how they deal with the pressure of the demands of the certain sport.

I take my hate off to anybody who has stepped in the ring competitively and fought amateur or professional. At this present time right now, as i speak. All of you guys are better than me in that certain area.

I view myself like a machine...like some kind of cyber Kinetic organism. My two goals this year are to make successful comeback in track and field, because i have been out of the game for 3 years. And to have a amateur fight.......as a novice.

"Personal Challenge, it's kind of like unfinished buiness"

Because i used to box for 1 year...and i should of fought along time ago when i was in High School. But i left because i just got disinterested.

Physically athletically...co-ordination. I have the talent and ability and raw power to **** allot people up in the ring. But when you are entering a sometimes frighting and dangerous sport....because you can die in the ring. Mentally you must prepare just as much as physically....and now i am going to tell you the step by step plan how i will do that, and how i have been doing just that. Where taking a trip outside the ring....where going to the street....where taking a trip down to MMA.

Remember i am not from ****ing from some nice sunny place....it's not Australia where i live. To survive you have to have a element of badness....some bad people are going to be talked about in the next instalment......Mike Tyson type badness. People who i have incounted in my life time...........

Part 2 coming soon.....

 

Only the Energy system's....fool. I should of posted the link...that's the only website i have ever used any information from.

Listen if you have a problem...you can suck a black dick.

 

I am not even going to wait for your reply.

What you need to do...is go and suck a black man's dick...because you are rent boy.

Straight out of Liverpool....an't going nowhere. Like i have stated and explained before. Straight out of Liverpool is all about telling people "How it is"....weather you think i have plagiarised...it is totally irrelevant.

I am better than you, and i have told people "How it is". Everything single one of my so called "Fitness Articles".

I have told people "How it is"

And you need to go and suck a black man's dick....rent boy.. because that's "How it is"

 

It's my topic he came up in it, and I just told him "How it is".

Now it is time to move on......