training log texas cyclone

2 rounds dynamic stretching
1 round bob and weave under rope line
1 round shadow box
5 rounds sparring or partner drills
3 rounds bags
1 round speed ladder
1 round jump rope
1 round 3 chair footwork drill (see sugar ray leonard)
1 round pushups/pullups
1 round abs
1 round static stretching

2 mile run or 4x800 interval sprint
:bbb

 

Tuesday:

1 hour basketball/good alternative to interval training

15 minute ab circuit:
-3x20 back hypes
-200 abs
-3x1 min. twists and side to sides
-6x20 sec. planks and side planks

Today:
same as monday.

 

Thursday:
plyometric explosive training:
box jumps
long jumps
high jumps
shuttle runs
medicine ball jumps
7 min. abs

5x40 yard dash

 

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friday-rest

 

Sat:

boxing workout

2x3 minute sprint

Sun:

10 minute strength circuit (dumbell exercises)

Mon:

boxing workout

2 mile run

Tues:

basketball game

10 min. ab routine

 

wed:
boxing workout, 3x3 min. sprint

thursday:
db snatches 3x6
db flies 3x12
pistol squats 3x3
over/under hurdle stretches
10 min ab. circuit.
4x100 m. sprints

sat. boxing workout, 2 mile run

sun.

3x push sprints
3x shuttle runs
3x10 mb slams
3x10 bat swings (like paquiao does on the heavy bag)
15 min ab circuit
sprint 2x150, 2x100, 2x50

 

Mon:

boxing workout
2 mile run

Tue:

Basketball game = cardio

Wed: off

Thur:
boxing workout
4x 3 minute sprint

Fri.:

barbell circuit (Kostya Tzyu version from Gary Todd's book)(great book btw)

 

sat:

2 rds warmup

1 rd bobweave
1 rd feint draw then infight 1 min. each, i call it fdi.
1 rd footwork
5 rd spar
3 rd bags
1 rd bagbar (see ricky hatton)
3 x 40 yard bear crawls
3 x 20 sledgehammers on tire
3 min abs

run 4x200, 4 x100, 4x50

sun:
warmup
3x shuttle runs
3x speed ladders
10 min abs.
jog 1.5 mile, 5x50 sprints

 

mon:
2 rds warm up
1 rd bob weave
1 rd fdi
1 rd footwork
5 rds spar
4 rds bags
1 rd jrope
1 rd abs
1 rd sledgehammer tire
2 mile run

tue:
2 rds warm up
1 rd bobweave
1 rd footwork
5 rds shad
5 rds abs
1rd hurdle flexibilty
1 rd baseball bat to heavy bag(like pacman does with araiza)
1 rd static stretches

run 3x600m

wed:
boxing workout-17 rds
sprint 4x200, 4x100, 4x50 (done on a football field, american so its technically 53 yards across) (also known as gassers) full gasser is 4 trips across,half gasser is 2 trips, quarter gasser is on trip.

Thurs:

plyo workout:
long jumps, high jumps, split jumps, box jumps, sled pulls
14 min. ab circuit
5x120m hill runs

 

fri: off

 

sat:

boxing workout

basic routine
2 rds dynamic stretching
2 rds boxing specific warmup
5 rds sparring
3 rds bags
3 rds footwork
1 rd upper body work
1 rd abs

17 3 min. rds with 30 sec rests, 1 hour workout time. plus static stretching at the end.
allows some flexibility for exercises you like or need ex: some people may want to do jumprope for all 3 rounds of footwork.

boxing workout mon., wed., and sat. with 15-20 min. running

tue: 1 hour basketball game for conditioning

thu. and sun.-about an hour of a combo of speed, power, agility training plus heavy abs.
again gives you flexibility to mix and match what you feel you need to work on.
ex: if you're lacking strength, use tue. thu. and sun. for mostly lifting.
hope this helps if you are looking for ideas.

 

posting helped me stick to my workout schedule.
gonna eat pizza tonight and then start posting my diet tomorrow in hopes of improving that.
my keys are going to be:
1. cut out soda
2. reduce mayo, ranch, sour cream, etc.
3. increase fruits and veg.
4. stick to 3 cheat meals per week. cheat meal = burgers, pizza, etc. but not in excess.

 

sun:
bf- oatmeal and cranberry juice
lunch- flounder, mashed potatos, squash, bread, dr. pepper
sup-12 jumbo shrimp boiled, carrots, bread
snack- almonds, half turkey sandwich, bag of chips

 

mon:
b: egg white and turkey sausage biscuit, orange, blueberries, apple juice

snack: belvita wafers

l:salisbury steak, mash potatoes, mixed veg, applesauce, wheat roll, gatorade.

sn: apple, chicken, mash potatoes, squash

sup: chicken wheat tortilla with avacado, sour cream and salsa, few chips.

 

tue:
b:whole wheat pancake, turkey sausage, hash browns, apple juice

l:CHEAT MEAL fried chicken, potato salad, 2 rolls, cookie, dr. pepper

s: chips and salsa

sup: chicken sandwich with mayo. chips

s:chicken sand., carrots