Sunday 28th December

Warm up

5 x 2 minutes shadow boxing - make sure throw at least 120-150 punches per minute
5 x 2 minutes skipping

Pad Work

2 x 2 minutes boxing & Front kicks @ 30s rest
3 x 2 minutes muay thai @ 30s rest

Ring Craft

4 x 2 minutes - One person can punch, one person can kick
2 x 2 minutes - 15secs one person attacks, other defends

Bag Work

5 Rounds heavy bag (5 speed & power)
Conditioning: All out punches and combos, aim for 200-250 per 2 minute round.

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

Monday 29th December

Feeling a bit run down today, been a hard few weeks I think... perhaps coming down with something???

Sparring - 5 x 3 minutes
Pad Work - 4 x 2 minutes

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

I've been ill all week :( I am actually due to start my fight training for my Southern Area title match Monday... I've found a program I want to build up to... It's gonna be really intense and just looking at it is currently making me feel a little sick, haha.

I got the program I am going to follow from Sean Wright, one of my favourite Nak Muay's, who is a real, real conditioning monster. A lot of stuff is from Rosstraining & GymJones.

I liked the workout because Sean like many modern day boxing conditioning coaches doesn't believe in 6 mile runs each day, he believes more in short, but intense workouts such as sprints, burpees, minute drills and bag drills... all coupled with around 10 rounds of pads and 10 rounds of bag work a day.

Mon AM
Sprints
Pads/focus mitts
Core
Stretch

Mon PM
Shadow boxing
Sparring
Padwork (light)
Bag drills
Stretch

Tue AM
Run
Pads/focus mitts
Minute drills
Stretch

Tue PM
Shadow boxing
Padwork (hard session)
Bag work
Stretch

Wed AM
Mountain run
Sparring/padwork
Stretch

Wed PM
Skipping
Power/strength workout
Finisher
Neck and core
Stretch

Thu AM
Sprints
Pads/focus mitts
Core
Stretch

Thu PM
Shadow boxing
Sparring
Padwork (light)
Bag drills
Stretch

Fri AM
Run
Pads/focus mitts
Minute drills
Stretch

Fri PM
Shadow boxing
Padwork (hard session)
Bag work
Stretch

Sat AM
Mountain run
Sparring/padwork
Stretch

Sat PM
Skipping
Power/strength workout
Finisher
Neck and core
Stretch

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

I have just started working full time (following a week of being sick as heck!!!), so my workouts have been a little squashed, although to be honest I've still been spending 2/3 hours a day at the gym and my workouts seem a lot more intense and this can only be a good thing for boxing I guess. I have decided that I am going to use these two weeks to build up to the schedule I posted earlier in the week because it means getting up at 6:00am, which I am too lazy to do right now

Monday 5th January

2 mile run - 15 minutes, 26 seconds
5 x 2 minutes - Heavy Bag
5 x 2 minutes - Thai Pads
100 x right kicks
200 x push kicks
3 x 3 minutes sparring
2 x 5 minutes Thai pads
200 sit ups

Wednesday 7th January
6 x 2 minutes Kickboing sparring
2 x 5 minutes Jujitsu sparring (2x tap out opponent)
50 x right kick
10 minutes skipping
30 minutes technique (20 x 10 techniques full power)

Sweet 15 (rossboxing modification)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
30 seconds low squats / 15 seconds rest x 4 (3 minutes)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
15 seconds press ups / 15 seconds rest x 8 (4 minutes)

200 sit ups (50 evil dead, 50 L side crunch, 50 R side crunch, 30 Crunch, 20 Alternate touch toes)


Thursday 8th January
5 x 2 minutes Kickboing sparring
2 x 5 minutes Jujitsu sparring (4x tap out opponent)
100 x Right Kick
10 minutes skipping
30 minutes technique (20 x 10 techniques full power)

Sweet 15 (rossboxing modification)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
30 seconds low squats / 15 seconds rest x 4 (3 minutes)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
15 seconds press ups / 15 seconds rest x 8 (4 minutes)

200 sit ups
(50 evil dead, 50 L side crunch, 50 R side crunch, 30 Crunch, 20 Alternate touch toes)

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

Saturday 10th January

5 x 2 minutes HARD pad work
1 hour technique (hands, feet, BJJ)
1-10-1 Right Kicks
1-10 Left Kicks
260 Push Kicks
50 HARD right round kicks, 40 alternate round kicks

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

Monday 12th January

Sprints & Push ups
4 x 2 minutes HARD sparring
1 hour technique (hands, feet, BJJ)
2 x 2 HARD pad round
1 hour of technique based pad rounds
100 Hard right round kicks

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

Tuesday 13th January

5 minutes skipping
3 x 2 minutes of shadow boxing with 300 punches per round
5 x 2 minutes of 30s all out shadow boxing & 30s of burpees
20 right kicks hard, 20 switch kicks hard, 50 alternating round kicks
300 Push Kicks on the heavy bad
5 x 100 speed punches on the bag
200 sit ups (50 evil dead, 50 each side, 50 crunches, 50 alternate)
50 alternate squat kicks, 25 thai squats, 25 jumps squats, 10 bench jumps

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

Wedsday 14th January

2 x 5 minutes skipping
2 x 2 minutes of shadow boxing with 300 punches per round
7 x 2 minutes of sparring
20 right kicks hard, 20 switch kicks hard, 50 alternating round kicks
In and Outs (1-10 jab, 1-10 cross, 1-20 jab-cross)
4 x 30 seconds speed kicking (42, 37, 35, 35) - build this up to 8 x 30s x (>50)
300 Push Kicks on the heavy bag
200 sit ups (50 evil dead, 50 each side, 50 crunches, 50 alternate)

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

For anyone interested, my diet is the exact same pretty much every day:

Breakfast - Fruit & Fibre (80g) + 1 wheatabix = 400cal
Brunch - 2 Apples = 120cal
Lunch - 3 pieces of bread = 350cal, Dried Fruit = 90cal
Pre Training - Handful Raisons, Apple + Chicken + Caffine Tablets = 100cal
Tea - Fish/Chicken with Potatoes and Peas/Vegetables = 500cal
Dessert - Yoghurt - 100cal
Hydration - 8 x cups of tea = 200cal
Total = 1860cal

A friend replied:



I think your diet is in need of some fats, nuts and flaxseed oil would make good additions, but also animal fats from butter for example. You really do need them, especially when working out rigorously. Also some herbs (both on food and in tea), onions, garlic. Add cinnamon to your yogurt for example, tastes great and it's very healthy. Yogurt + apple + cinnamon + flaxseed oil = fast yet complete meal. Is "Fruit & Fibre" a brand name or something? If it is I would ditch it in favor of fresh fruit, and vary a lot. Same goes for vegetables, vary as much as you can. I'd also can the wheatabix. Your diet is rather low on protein. I'm not one of the protein shake junkies, but I think each meal should contain at least some quality protein.

Unless you are trying to lose weight I'd up the calorie intake, I wouldn't last half a day on that.

A better example day would be (making it up as I go along, tomorrow should be different):

Breakfast: Cottage cheese or yogurt with pieces of apple, half a tablespoon of flaxseed oil and a decent amount of cinnamon.
Brunch: An apple and a glass of whole milk (unless you're lactose intolerant).
Lunch: Two pieces of bread, two eggs, and some orange juice.
Pre-training: A handful of raisins and nuts.
Tea: Fish/beef/chicken with potatoes and vegetables (broccoli, spinach, kale, carrots, peas, etc)
Desert: Yogurt with strawberries
Hydration: 8 cups of tea. Green tea, white tea, redbush, mint, whatever be creative. Add some herbs as well.

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)

Thursday 15th January - LIGHT DAY
1 x 5 minutes skipping
2 x 5 minutes jujitsu sparring
5 x 3 minutes of pad rounds
7 x 3 minutes of footwork drills (very light)
No rest : 5 x (10 push ups, 10 sit ups, 10 fast round kicks)

Legs are very sore today from squats, rapid kicks, etc, etc, so taking it light today so I can train pads and sparring on Friday & Saturday

_________________
February 27th 2009 I wrote this:
Aims for 2009:Win an area title...

December 12th 2009 I won The AFL's UK Mixed Martial Arts Bantamweight Title
Productive 2009... What to aim for in 2010? :)