whats your training routine

Mine changes alot but for my fight in August ive designed this one.

Sunday - Rest
Monday - 11:15 BJJ,1:30 Padwork then Sparring, 3 mile roadwork.
Tuesday - 11:00 100 Yard sprints until faliure, 7:00 BJJ, 9:00 Circuit Training with Weights.
Wednesday - 11:15 BJJ, 1:00 Padwork then Sparring, 9:00 3 mile roadwork
Thursday - 11:00 100 yard sprints until faliure, 6:00 BJJ, 7:00 Muay Thai.
Friday - 2:00 45 minutes cardio,Ab Work,Weight Lifting (pushing and pulling exercises)Swimming
Saturday - 11:00 Skipping,Double End and Heavybag work,Sparring. 1:00 Muay Thai for 2 hours lots of drills and padwork, 8:00 3 miles roadwork.

And no I dont work therefore im taking advantage of the free time.

 

Monday-Friday boxing
Crossfit every day

simple enough, great results.

 

Monday - rest or heavy bag work
Tuesday - roadwork, 1 hour
Wednesday - pads and drills with trainer
Thursday - heavy bag, sometimes pads or drills with sparring partner
Friday - sparring and contact drills
Saturday - roadwork, 45-75 mins
Sunday - roadwork (tempo run, sometimes intervals)

Skipping, shadow boxing, ab work etc included in each boxing session.

Not the heaviest workload, but I work 12 or more hours a day so it's about all I can fit in without burning out.

 

DAY 1-Bagwork (30 minutes). Lifting: Legs (little over an hour). Abs: approx 30-40 minutes. Swimming: Approx: 15 minutes. Then go to a martial arts dojo, and workout varies (always 2 hours)
DAY 2-Practice Martial arts (30 minutes). Lifting: Chest, shoulders, triceps (2 hours). Abs: 15-20 minutes.
DAY 3-Boxing movement (30 minutes). Lifting: Own body weight exercises (pushups, pullups, dips, etc for a little over an hour). Work on Calf muscles a good bit. Abs: 30-40 minutes. Running (windsprints for about 2 miles). Martial arts dojo
DAY 4-Practice martial arts (30 minutes). Lifting: Back, arms, traps (almost 2 hours). Abs: 15-20 minutes.
DAY 5-Bagwork (30 minutes). Lifting: Do light benching for toning. Abs: 30-40 minutes. Swimming: 15-20 minutes. Work on my calfs a little bit. Martial arts dojo.

I take 2 days off. I was working out like 6, but it was far to much. I actually had to limit myself to only working out twice a day MAX. I've workedout 3 times before....Do the 30 minute workout at my house, or more stuff, then go lift weights, and then goto the martial arts dojo. One day I worked out for like 5 1/2 hours, and was like this is REDICULOUS!!! Now my max is usually 3 1/2, but I take rest in between, and eat a ton. I also work a full time job so you could say I don't have much time on my hands.
Also, stretch before, and after every workout.

 

Oh.
Bagwork- Speedbag/ heavy bag. I alternate between the two. I get on the speed bag, and hit it 100 times. Put on the gloves, and practice my 1 punch blows. Back to the speed bag, and 200 times. Practice my 2 punch combo blows. I do this pyramid until I get to hitting the speed bag 500 times, and then I hit the heavy bag with 5 punch combinations.
Martial arts (jeen kune do)- Hand basics, elbow drills, tiki tie, shadow boxing drills, balance kicks, bag kicks, elbows/ knees to the bag, and then I have a rod I beat my shins/ forearms with to strengthen/ condition them.
Boxing Movement-Pratice movements mainly with very little punching. headmovement, footwork, etc. I do shadow boxing, and this day I'll hit the bag bare knuckle to condition my knuckles. Again, start out with 1 punch, then 2 punch combos...Up to 5.
ALSO, work your neck every day! Having a strong neck is very important. You can do neck exercises...Take your right hand, and press against your jaw, and use your neck to hold your head up. Then, with your left, then infront, and behind.

 

Depends. I just take the 15-20 minute ab workout, and double it up basically (instead of 1 set, I do 2). The ab workout that takes up to 40 minutes are mainly cardio days, and to put me in better shape. I do sets (maybe a minute or minute and a half rest in between) As for doing it that long a waste of time...It still strengthens them. To show off abs you mainly need to diet no matter how hard you work them. besides, your abs are one of the hardest muscles to build (along with your calfs) because they are constantly used. Don't see how you think your going to workout 10 minutes, 3 times a week, or something is going to get them stronger, and more defined.
How often you work yours?...Just so I'll know the secret of having perfect abs.

 

Here's one I've done for the summer, strictly off-season stuff, no boxing skill training, that starts in Sept.

de lower, core stability and rotation (bands, medicine ball)
me upper, neck stability, flexion, extension
gpp (from book), heavy bag rounds more for technique, restoration/recovery
me lower, core flexion and extension, grip
de upper, neck stability, flexion, extension
upper power conditioning, sprints, grip
strength endurance(burpees, slams, deck of cards, warrior challenges, ict, tabata intervals, bag work), static stretching

It's all go, lots of food, lots of rest, lots of steroids, 7 days on! YEAH!
Deload every 3rd or 4th week to 50% volume and weight of everything.

 

Your body will adapt to what you need to do. To support 100kg+ on your shoulders for a squat or support your body as you lift 200kg+ off the floor during a deadlift, your abs need to work a LOT harder strengthwise than raising your shoulders off the ground 100 times to do crunches.

And definition is diet, absolutely nothing to do with certain exercises.

 

crossfit.com 7 days a week; as indicated on the website. Substitute if I have too using the subs on their website, all the subs are legit and are just as hard as the original exercise. Example: If the WOD calls for 50 muscle-ups, that's hard, but the sub for that is 150-200 dips and 150-200 pullups, which is also pretty hard after a boxing workout. If it calls for climbing 50 feet of rope, the sub is to do 50 towel pullups. Either workout is going to be challenging and hit the body hard. For people with more time it would be better for them to make multiple crossfit exercises that suit them, maybe copying ross, crossfit, etc and fit it to your needs. Their website is just for the 40 hour working guy who can only fit in whatever sport they compete in + a workout that is well under an hour.

boxing 5 days a week; I don't really get the pad-work and sparring one day, heavy-bag next, double-end bag next. I do 2-3 rounds of everything every day. Other than the conventional stuff I still like to do two old exercises which involve hanging a rope at shoulder length and moving under it while constantly going forward, the other involves jumping over a foreign object side to side like a bar. I also do medicine ball work with the boxing, all extra strength & endurance training is left in crossfits hands.

 

I agree with that somewhat. Your abs get used in a lot of things, but if that were enough....Why do people still bother working there abs?Whenever Arnold was bodybuilding he'd actually work his abs TWICE A DAY!
Using your logic it'd be just like your calf muscles. You walk on them all day...Why bother working them? They say abs and calfs are used to being worked all the time, are very strong, and your able to work them 7 days a week because of this. Something that isn't used very much...Like say your lower back your only suppose to work about once a week because it takes much longer to heal.
I do agree with diet being the main thing about abs, BUT if you don't work them a little bit your not going to have them that defined, or just have skinny people abs. Same goes with you could work them all the time, and still not see them very well because you don't diet.