I'd like to point out that high intensity exercise before the first meal of the day is not the best, so hopefully "morning" or AM means after a good meal. Jeff here is a professional, I'd take his word on most of his training posts!
thanks uncle jeff,my problem is im ocd when it comes to training,bloody love.id set up a wee bed in the gym if they let me
OCD with training? Join the club mate. Wherever I go there are bits of paper or on my laptop there are loads of notepad documents, with little training plans, ideas, progressions, goals, etc etc I think about it night and day. OCD is the way to go I also really don't like how messy my housemates are!
My workouts can vary depending on work, and other factors. I do not compete, but just enjoy the training. Also, it keeps me healthy and the bag work is great for stress. General Guidelines for my workout are as follows: Weight Exercises will be 3 sets, 5 reps, and will try to work up to 5 sets, 5 reps Weights three (3) days a week One Pylometric exercise on thee (3) different days (to spread out the stress on the body) Three (3) days of primarily bag work Four (4) days of abdominals Abdominals will be usual routine: - 5 sets, 25 reps crunches - 5 sets, 25 reps leg lifts - 125 side twists - 5 sets, 25 reps side bends - 5 sets, 25 reps good-mornings Monday: Abs, Weights (Push Movements), Pylo, Cardio, Stretching 1. Abdominals 2. Wide Grip Barbelll Bench Press, 3 sets, 5 reps 3. Standing Barbell Shoulder Press, 3 sets, 5 rep 4. Assisted Dips: 3 sets, 5 reps 6. Clapping Push-ups, 3 sets, 10 reps (pylo) 7. Jumprope - 3 rounfs of 3 minutes each 8. Shadow Boxing - 3 rounds of 3 minutes each 9. Stretching Tuesday: Abs, Weights (Pull Movements), Pylo, Cardio, Stretching . Abdominals 2. Deadlifts, 3 sets, 5 reps 3. assisted Pull-ups, 3 sets 5 reps 4. Dumbbell Pullovers, 3 sets, 5 reps 5. Bent Over Rows, 3 sets, 5 reps 6. Medicine Ball Slams, 3 sets, 10 reps 7. Jumprope - 3 rounds of 3 minutes each 8. Stretching Wednesday: Bag work, Cardio 1. Cardio: Walk- Jog- Sprint, approx 4 miles 2. Bag work - Speedbag - 2 rounds of 5 minutes - Heavybag - 2or 3 rounds of 5 minutes each Thursday: Abs, Leg Weights, Pylo, Cardio, Stretching 1. Abdominals 2. Squats, 3 sets, 5 reps 3. 1-Arm Dumbbell Snatch, 3 sets, 5 reps each side 4. 1-Arm Dumbbell Swings, 3 sets, 5 reps each side 5. Seated Calf Raises, 3 sets, 10 reps 6. Medicine Ball Pushups (pylo), 3 sets, 1o reps 7. Jumprope - 3 rounds of 3 minutes each 8. Stretching Friday: Bag work, Cardio 1. Cardio: Walk- Jog- Sprint, approx 4 miles 2. Bag work - Speedbag - 2 rounds of 5 minutes - Heavybag - 2or 3 rounds of 5 minutes each Saturday: Early morning work out Early morning workout (6:00 8:00 am) 1. Bag work - Speedbag - 4 rounds of 5 minutes - Heavybag - 4 rounds of 5 minutes each - Two-way Bag - 2 or 3 rounds 2. Pylo: Box Jumps 3 sets of 10 reps 3. Some boxing drills 4. Some abdominals, but not my full routine Sunday: REST DAY I know its is too much, and I am trying to figure out what to cut back on. Thank you
I usally run 4-6km within 10minutes of waking up in the morning.not hungry or dont wont to eat big before i run..so i have some fruit before i go then smoothy when i get home.
I really have no time to run in the mornings. I just got to exercise when I have time. I'll try it out Jeff. Not really, its normally pretty hard stuff. You get wee breathers spaced out, normally about 4 rounds in a row, then a wee break then back in. I don;t like that conditioned stuff. I'll give that a try, I'll tell my trainer this. I been thinking this for a while. Normally, we do like running pads or run to the wall do 1 pressup, rrun back do a sit up, then 2 of each etc... up to 20. And do a few different things like that. I'll give it a shot, it can't harm to try. Cheers for the advice pal.
Could you give some examples please jeff? I want to fix my training up more, at the moment i go to the boxing gym 3 days a week for bags, pads, skipping, shadow boxing and sparring. I do core, running, circuits and conditioning at home but i don't know about when do to what etc.. I've been boxing about 6 months and have my first unsanctioned bout on the 21st may. Could you perhaps PM me a workout plan?
Wake up, feel sleepy. Eat and drink water. Go to school, still sleepy. Have two meals and drink something. Get home, boop, drink, eat. Shadowbox, practice movement and improve posture and technique. Listen to Victor Ortiz sing Do a light full body workout routine. And i run: Day one- 25 min run. Day two - 1h-25 min run with two two minute rests. Eat, drink and do some school work. I actually cant afford to go to the gym