I am now back in the USA. Starting today, actual boxing is part of the routine again. Huge difference in my cardio. I don't get winded anymore. My muscles get tired, but I don't breathe heavy on anything less than all out sprints. My strength gains were noticable too when I was lifting heavy three days a week. I hit personal bests on multiple lifts on a few different occasions. Dropping to one heavy lifting day a week seems to be maintaining my strength. I'm not getting any stronger now, but I my numbers aren't decreasing so I'm not losing the strength I gained either. My muscle endurance got worse overall. My endurance for plyometric pushups went up, which is good for boxing, but my leg endurance and my regular pushups/pullups/situps got worse. I've shifted my workout over the past two weeks to focus more on this.
Tonight Everything was 2min rounds with 45sec rest 6 rounds thai heavybag kickboxing 3 rounds speed bag 3 rounds double end bag 3 rounds boxing wrecking ball (round uppercut/hook bag) 3 rounds shadow boxing
Morning/Early Afternoon MMA Warmup - 5 mins jogging and footwork drills Warmup - 10 mins shadow boxing 2 rounds Thai pads 2 rounds jab-cross-double leg 2 rounds jab-cross-body lock 4 rounds jab-cross-takedown of choice 2x5min rounds grappling Evening Boxing 8 rounds shadowboxing 6 rounds heavy bag 3 rounds focus mitts 4 rounds sparring
I spent all of 2009 at an altitude 1000ft higher than the olympic training center. It helped. Yesterday was an off day. Noon - Boxing for MMA 3 rounds shadowboxing 3 rounds footwork drills 4 rounds situational sparring - defend the jab 4 rounds situational sparring - defend the jab / counter punch Evening - Boxing 4 rounds shadowboxing 4 rounds jump rope 4 rounds heavy bag 3 rounds focus mitts 4 rounds shadowboxing 4 rounds heavy bag Non-stop circuit: 5 mins jabbing the heavy bag 10 pushups 5 mins straight right on the bag 25 pushups 25 situps 4 rounds shadowboxing cool down
Tonight - Kickboxing 5 minute warmup - jogging and footwork drills 1 round jab only on mitts 1 round jab - right knee 2 rounds switch kick 1 round jab - right knee - switch kick - left knee 4 rounds sparring Did not stay for the judo class. Due to having been deployed and not being in a ring for over a year, my calluses are gone. The skin on the balls of my feet are totally ripped off right now.
Went to the boxing gym this morning, but it was closed. There was no sign on the door, nothing. Not sure what that was all about. Went with my backup plan and went straight to the MMA gym for some ground work (I've got a jiu-jitsu tournament next month). Today 30 mins straight submission wrestling
Tonight Rounds 3min 1min rest 3 rounds jump rope 7 rounds shadow boxing 5 rounds mitts - high paced and more flowing like a fight 4 rounds sparring - got caught with an uppercut and painted the canvas red
Tonight - MMA 2 rounds pummeling 2 rounds arm drag to takedown 2 rounds mount escape 3 rounds free wrestling
Unfortunately I didn't get to fight on Saturday. I had an emergency and had to drive from New York to Kentucky on about 2 hours notice. My next fight (aside from a grappling tournament I have coming up in 3 weeks) will probably be an MMA fight late March/early April. Back to the gym tomorrow.
Tried to go for a run this morning, but called it quits after almost breaking my neck on black ice. Tonight - Grappling 2 rounds drilling triangle choke 2 rounds drilling triangle choke defense 2 rounds drilling counter to the defense 5 rounds free grappling
Now that my body has fully gotten used to the rigors of combat sports again, and I don't get sore in all those little muscles that lifting weights and running just don't get, I'm slowly starting to work extra strength training and cardio in the mornings back into the picture. Morning - Bodyweight Circuit 20 minutes of the Bas Rutten all-around workout tape. It is a non-stop circuit consisting of shadow boxing, pushups, jumping squats, ab work, neck work, mountain climbers, and lunges. It's setup as 1-3 minutes straight of "work" (calisthenics) with 30 sec to 1 min "rest" (shadowboxing, with combos called out to keep you from working at a snail's pace). Evening - Kickboxing pad work 2 rounds footwork 1 round jab only 1 round jab/cross 1 round round kick 1 round jab/cross/round kick, jab/cross/switch kick 2 rounds round kick
