The Great White Hype's Road to the Fights

This used to be my second lifting day a week, but due to lack of muscle recovery time and the priority of cardio over strength for boxing, I've replaced the lifting with another day of cardio instead. I'm slowly starting to go from mostly aerobic work to more anaerobic work.


5x2min rounds jump rope
3x2min rounds: Sprint 25 yards, jog back 25 yards
3x2min rounds shadow boxing

 

Spent all day doing manual labor

 

Morning
Missed run due to foot patrol through the valley

Evening
3x5 Squat 230lbs
2x4 Overhead Press 115lbs (failed 5th rep both times)
1x3 Overhead Press 115lbs (failed 4th rep)
4x3 Clean 135lbs

 

Yesterday I felt like crap. Today was supposed to be my rest day. Instead I took yesterday off and did yesterday's workout today.

5x10 Plyometric pushups
Circuits of Decline situps, russian twist (8lb medicine ball), knees to chest in captains chair.

 

3x5 Squats (225, 230, 235)
2x5 Dumbell Bench (Felt a sharp pain in my shoulder at the start of the third set, so I dropped the weights and called it quits. Shoulder feels fine, but I might have damaged it if I kept trying)
3xF Chin up (Extra thick bar for grip)

15min jump rope

 

I warm up first, but like stretching I don't consider it part of the actual workout. For that reason, I don't list it.

 

6x12 seconds plyo pushups (35 second rest, generally got between 8-10 reps)

10 min active rest shadowboxing

6x12 seconds plyo pushups (35 second rest, generally got between 7-9 reps)

2x15 decline situps with 8lb medicine ball

2x15 russian twist with 8lb medicine ball

1 min plank

2x15,10,5 back to back medicine ball pass with a partner (1 set being 15 passes to the right, 15 to the left, then immediately 10 to the right, 10 to the left, and so on)

30 sec regular plank

30 second side plank

30 second side plank

30 second reverse plank

 

A burpee pull-up would be a standard burpee, except when you jump you grab onto a pull-up bar and pull your chest up to the bar.

Today:
4x2min rounds - 45 sec rest
30 seconds Burpee with medicine ball (For the pushup at the bottom I dropped off the medicine ball, exploded back onto it, the grabbed it to jump with)
30 seconds jumping lunge with twist
30 seconds chin ups
30 seconds decline sit ups

Counting the weeks I was doing it before I started this log, I've now been doing this routine for 6 weeks. I am a month out from my fight (33 days). I feel like I have developed a good base level of all around fitness. I'm going to drop to one day a week of heavy lifting, and two days a week of aerobic work. This won't be enough to improve my strength or aerobic capacity, but it will be enough to maintain my current levels.

I'll be focusing a lot more on sport specific conditioning now. Lot's of hard, total body interval work replicating the work rest ratio of an amateur boxing fight (2min on, 1 min off). A lot of high repitition muscle endurance work as well. The muscle endurance work I've been doing with the pushups has worked wonders (I feel like I can punch non-stop for days) but I need to get my legs to catch up so I can move constantly. I want my legs to be prepared for the kind of moving I'll need to deal with a tough pressure fighter.

 

Yesterday:
6x10 pushups (2-2 tempo)

10 minute circuit no rest - Decline situps w/ 8lb medicine ball, russian twist w/ 8lb medicine ball, alternating toe touches, hanging leg raises

6x10 pushups (2-2 tempo)

 

As stated a few days ago, most of my workouts will be geared toward either anaerobic training, or muscle endurance. The program I've been on for the last 5 weeks working my pushing endurance has been working wonders, so I'm using the same set/rep/tempo scheme with squats and rows to increase the endurance in my legs and pulling muscles. The weights seem light compared to what I was squatting for strength (had to drop 100lbs), but the tempo and no pause between reps makes it extremely difficult.

4x8-10 squats 135lbs (2-2 tempo)
4x8-10 bent over row 60lbs (2-2 tempo)
4x8-10 squats 135lbs (2-2 tempo)
4x8-10 bent over row 60lbs (2-2 tempo)

 

Interval running - 8 rounds at a moderate incline
2 min run at hardest pace I could maintain, 1 min rest
Shadowboxing - 4x2min rounds

 

I start the redeployment process in the morning, so this log will not be updated again until I get back to the US. While I'll still be working out, I will be in transit most of the time moving from outpost to bigger base, to bigger base, and so on for the next two weeks until I get back to the states. Will pick up the log when I get back.