Monday 15th December

Warm up / Technique based (15 minutes)
20 Round Kicks off each leg, focus on pure power
20 Right Round Kicks followed by Left Round Kicks in one motion, pure power
20 Front Kicks off each leg, pure power
20 Front Kicks off lead leg followed by Rear Leg in one motion, pure power
20 Front Kicks off front leg sollowed by head height round rouse, pure power

Get a heavy bag and place it on its side...

1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)

Pyramid Kicks - Right Leg

You start with 1 kick, 2 kicks, 3 kicks, 4 kicks up to 10 and then back down to 1. So: 1, 2, 3, 4, 5, 6 ,7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

So basically 100 kicks, you should do this in under two minutes, EVERY kicks should be powerful, esspecially the final 5, 4, 3, 2, 1!!!

Then you repeat the above two

Get a Thai pad for beginners or heavy bag for advanced and place it on its side.

1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)

Pyramid Kicks - Left Leg

You start with 1 kick, 2 kicks, 3 kicks, 4 kicks up to 10 and then back down to 1. So: 1, 2, 3, 4, 5, 6 ,7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

So basically 100 kicks, you should do this in under two minutes, EVERY kicks should be powerful, esspecially the final 5, 4, 3, 2, 1!!!

Pyramid Tuck Jumps

Tuck Jumps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Finishing Up

350 Knees on the bag in 3 minutes (technique)
250 Push kicks on the bag in 3 minutes (technique)
100 Right Round Kicks on the bag in 3 minutes (power)
100 Left Round Kicks on the bag in 3 minutes (power)

I considered after this doing another set of Pyramid kicks alternating legs. I.E. But... not today!!!

1 - 1 left, 1 right.
2 - 1 left, 1 right, 1 left, 1 right
3 - 1 left, 1 right, 1 left, 1 right, 1 left, 1 right

_________________
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 December 16th

Skipping - 10 minutes

3 x 3 minutes skipping as a warm up

shadow boxing with weights - 10 minutes

3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many right round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

Pad Work work 4 x 3 minutes - 15 minutes

shadow boxing with weights - 10 minutes

3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many left round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

Punch Challenges - 10 minutes

Round 1 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min
Round 2 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min
Round 3 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min

Bag work 4 x 3 minutes - 15 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? :)

Wednesday 17th December

Warm up / Technique based (15 minutes)
20 Jabs in both stances, focus on pure power
20 Crosses in both stances, focus on pure power
20 Left Hooks, pure power
20 Right Hooks, pure power
20 Jab, Cross, Hook, pure power
20 Cross, Hook, Cross, pure power
20 Left Body Hook, Cross, Left Head Hook, pure power


10 x 10 x 10

Ross' famous 10 x 10 x 10 bag circuit. 10 punches, rest max 1/2 second, 10 punches, rest 1/2 seconds up to 10 x 10. Then repeat 10 times with 30-60 seconds rest between each 100 punches.

Wheel-barrow plyometric push ups
You hold your partners legs and they have to push up explode off the floor forward to the end of the room, you then turn around and come back. Each person does this twice.

4 x 2 minute rounds on the bag.
Rounds will be about powerful combinations with me calling them out.

Pyramid Press Ups / Punches
30 all out punches on the hand pads, followed by 30 Press Ups
20 all out punches on the hand pads, followed by 20 Press Ups
10 all out punches on the hand pads, followed by 10 Press Ups

swap over and repeat

Pyramid Press Ups / Punches
30 all out punches on the hand pads, followed by 30 Press Ups
20 all out punches on the hand pads, followed by 20 Press Ups
10 all out punches on the hand pads, followed by 10 Press Ups

_________________
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 18th December

Skipping - 10 minutes

3 x 3 minutes skipping as a warm up

shadow boxing with weights - 10 minutes

3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many right round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

shadow boxing with weights - 10 minutes

3 x 3 minutes pyramid shadow boxing with weights i.e:
3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many left round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

Punch Challenges - 10 minutes

Round 1 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min
Round 2 - As many L Hooks in 1 min, As many R Hooks in 1 min, as many uppercuts in 1 min

Intense Bag Work

As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds
As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds
As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds
As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds

Situps
50 alternate touch toe sit ups
50 leg straight sit ups

_________________
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? :)

Friday 19th December

Morning
Shadow boxing & bag work to warm up
K-1 Sparring - 8 x 3 minute rounds

Evening

Padwork 4 x 2 minute rounds

The guy I am fighting is an inside fighter, so the padman literally lay on me for 3 rounds, forcing me to use uppercuts, inside hooks, bodyshots and stay really-really busy, then pushing and chasing him down with a jab/cross and then getting my distance as he tried to come in.

Bagwork 6 x 2 minute rounds

Full power, averaging between 100-150 punches per round... working on basic combinations i.e. 1, 1-2, 1-2-3, 1-2-3-4, hook-cross, etc.

Plyometrics / Core

3 x 20 - Medicine ball throw sit up
3 x 10 - Press up with friend pushing on back
3 x 20 - Leg raises with partner pushing down
3 x 20 - Press ups with partner pushing on chest
Pyramid Kicks 1-10-1 (100 kicks total)

_________________
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? :)

Sunday 21st December

Warm up
4 x 2 minutes shadow boxing - make sure throw at least 120-150 punches per minute

Speed Drills

3 x 20 seconds Uppercuts with 5ib weights
3 x 20 seconds Punchout with 3ib weights

Power Drills

3 x 8 medicine ball throws to the right side
3 x 8 medicine ball throws to the left side
3 x 8 medicine ball cross with right hand
3 x 8 medicine ball cross with left hand
3 x 8 medicine ball jab with left hand
3 x 8 medicine ball jab with right hand
3 x 8 medicine ball slams
3 x 8 medicine ball chest pass

Pad & Bag Work

4 x 2 pad work (all power and combo based)
3 x 2 bag work (all power and speed based)
1 x 2 speed ball (just to cool down)
1 x 2 double end bag (just to cool down)

Core Training

3 x 6 full contact twist (50kg)
3 x 15 weighted sit up (20kg)
3 x 10 seated twist (left)
3 x 10 seated twist (right)
3 x 10 medicine ball v-ups
1 x 5 Turkish get ups on right side 35ibs (oh fuck these hurt!)
1 x 5 Turkish get ups on left side 35ibs (oh fuck these hurt!)

3 x 2 minutes skipping to finish off

_________________
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 22nd December

Padwork 4 x 2 minute rounds

More distance based than usual and rounds 3,4 were kick based...

Kick Challenges

100 right kicks
300 push kicks
100 left kicks

Pyramid kicks

1-10-1 right kicks

Sparring

4 x 3 minutes of sparring

_________________
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 23rd December


Strength Training

I hate weights so bad, but my punching power could do with some work, so I looked up Ross Enamait's punching Power routines and this is one he recommended and as a boxing coach I trust his judgement... I think I need to work on my neider press and chest (maybe bench press).

Front Squat Push Press - 3 x 6 (15kg + bar)
Upright Neider Press - 3 x 8 (30kg + bar)
Neider Press - 3 x 6 (15kg + bar)
Dumbell Snatch - 3 x 6 (15kg + bar)
Dumbell Swing - 3 x 6 (13kg + bar)
Pull-Ups - 3 x 6 (BW, slow and controled)

Core Training

Deadlift Twist - 3 x 6 (35kg + bar = FUCK!)
Side Bend - 3 x 8 (25kg = my hands hurt!)
Russian Twist 3 x 12 (with medicine ball)
Knee Hugs 3 x 15 (with medicine ball)

Running

Ok... two things, one it was wet and therefore slippy, two the ground was slushy and this made it hard to run i.e why my times suck!!!

4 x 400m - 1 min 13 seconds
4 x 50m - 7.4 seconds

_________________
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 December 25th

Christmas Morning Training... seriously, lol.

Warm up

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

Speed Drills

3 x 20 seconds Uppercuts with 5ib weights
3 x 20 seconds Punchout with 3ib weights

Power Drills

3 x 8 medicine ball throws to the right side
3 x 8 medicine ball throws to the left side
3 x 8 medicine ball cross with right hand
3 x 8 medicine ball cross with left hand
3 x 8 medicine ball jab with left hand
3 x 8 medicine ball jab with right hand
3 x 8 medicine ball slams
3 x 8 medicine ball chest pass

Technique / Combo based

7 Rounds heavy bag (2 technique, 2 speed, 2 power)
Technique: Rd1 - Just jabs, Rd2 - Just cross, Rd3 in 1, 1-2, 1-2-3, out, Rd4 uppercuts & hooks
Conditioning: Rd5, Rd6, Rd7 - All out punches and combos, aim for 200-250 per 2 minute round.

Finishing Up

3 x 2 minute rounds skipping
3 x 2 minute rounds double end bag
1 mile run for time

_________________
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 December 27th

Strength Training

Another shitty day of weights, man I hate them so, so bad... I must say though, even after 3 sessions it is easier... I almost increased my swing load today, but thought I would hold off until next week... still hate them... grrr

Dumbell Hang, Clean & Press - 3 x 6 (each arm) (15kg + bar)
Power Clean - 3 x 5 (40kg + bar)
Upright Neider Press - 2 x 8 (each arm) (40kg + bar)
Neider Press - 2 x 6 (20kg + bar)
Lunge Twist - 3 x 6 (each side) (15kg + bar)
Dumbell Swing - 3 x 6 (each arm) (15kg + bar)

Core Training

Deadlift Twist - 3 x 6 (30kg + bar = FUCK!)
Side Bend - 3 x 8 (30kg = my hands hurt!)
Russian Twist 3 x 12 (with medicine ball)
V-Ups with - 3 x 10 (with medicine ball)
Supermans - 3 x 10
Plank for time - 2:35... Happy with that!!!

I was meant to be meeting a friend for some sparring, but he broke his finger... punching his boss in the face... but don't worry... it was for a bet... (If you are currently saying 'huh!?' I said the same thing and was told 'I will explain next time i see you, haha' - my friends are strange).

_________________
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? :)