Category Archives: Training Diary

Details of my training each day. I won’t always put specifics… A boxers regime sometimes has it’s secrets :)

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Training 31.01.2012

Just getting back into some running after my stress fracture. Since coming back, I’ve been mostly doing interval/ circuit training combining bodyweight & loaded resistance exercises, rather than the so-called “steady state, cardio” of SLD (Slow Long Distance). My fitness is feeling good from all that training and I’m definitely the strongest I’ve ever been, lifting heavier weights than ever. And as much as I know distance running is pretty rotten for one’s body, I do love it. My legs, hips & glutes feel strong and there’s times when I just want to put my iPod in and settle in for a long run. No. 1 priority is “Don’t re-injure, do no harm!”.

AM:

Prep @ home:

Foam Rolling, kneeling hip flexor stretch with posterolateral reach, overhead squats, No-moneys, side lunges, ankle mobs, spidermans, hindu pushups, quadruped T-spine rotations.

3.1km run, ran as fast as I could rather than a longer distance and chose a hill route just for that extra “I wanna puke” feeling 🙂

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Training 30.01.2012

It’s Monday, start of a new training week.

Last Friday morning, I hurt my neck pretty bad, so after resting all day, I only did some light training on Friday afternoon, I was so bored at home, just needed to get moving. Mostly bodyweight squats, lunges and some anti-rotation training on the cable machine and lots of jaw exercises talking nonsense at the gym 🙂

Had a massage on Saturday, but rest for the remainder of the weekend.

AM:

Prep: Walking ankle grab w single leg RDL, overhead squats, spidermans, inchworms, overhead band pullaparts, walk lunge w posterolateral reach, foam rolling

Strength:

  • A1. Face pulls 3×10
  • A2. TRX Rows 3×15
  • B1. KB squat to push press 3×8/side
  • B2. Single leg dble KB RDL’s 3×8/side
  • C1. Pushups 3×12
  • C2. Stability ball knee tucks 3×12
  • C3. Alternating DB chest press 3×8/side

Finisher:

5 Rounds for time

  • 10 weighted jump squats (15kg sandbag)
  • 10 Overhead MB slams (8kg ball)
  • 50 fast high knee skips

This finisher really smashed me. 7mins 17secs and I was totally spent.

PM: 

Boxing Circuit Class 60mins (interval training) mixture of bag rounds, boxing apparatus & bodyweight exercises

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Training 26.01.2012

Happy Australia Day!! Today, we Aussies celebrate all the great things we love about the Land of Oz. But there’s still work to do… 🙂

Feeling very fatigued today, but had sparring rounds in the afternoon arranged with visiting boxers from another gym, so had to suck it up and train! Will taper intensity tomorrow, strength training, rehab & mobility work in the morning.

Prep:

Neck isometics, arm circles, 1/2 kneeling T-spine rot’s, inchworms w pushup, spidermans, high knee pull to single leg RDL, fwd/bkwd/cross body leg swings, overhead squats, ankle mobs and calf stretching.

  • 2x3min skipping
  • 2x3min shadow
  • 4x2min sparring rounds
  • 3x2min skipping
  • 3x Tabata protocol (Rd 1 High knee skip, Rd 2 Burpees, Rd 3 Sandbag cleans for 4 & sandbag jump squats for 4)
  • Light jog and dynamic stretches to cool down
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Training 25.01.2012

AM & PM training today. I don’t normally spar twice in the one day, but some days you just gotta bring it! Felt awesome in both sessions, really energised and focused.

Have started Intermittent Fasting (going with Martin Berkhan’s “Leangains” approach http://www.leangains.com/) over the last week to reduce body fat and get my weight back closer to my fight weight. I’ve gone up on the scales a bit, walking around heavier than I have in a while, which wouldn’t be so much of a worry if I wasn’t in a weight restricted sport. Have been doing a lot more strength training over the last couple months and have visibly gained muscle. Feeling strong.

Prep:
Foam rolling (AM only), mobility drills – inchworms, spidermans, 1/2 kneeling t-spine rotations, No-Money’s, wall slides, overhead squats, 1/2 kneeling hip flexor stretch, ankle mobs & calf stretches.

AM

  • 2x3min skipping
  • 2x3min shadow
  • 6x2min Sparring
  • 2x3min shadow (cool down)

PM …Quick session!

  • 2x3min shadow
  • 4x2min sparring (back for more again tomorrow)
  • 5min light jog and joint rotations (cool down)

 

 

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Training 24.01.2012

Back into full fight training now (have been for a few weeks actually!). Only just returning to some activities after a Distal Fibular Stress Fracture had me in a moon boot and on crutches in November/December last year. There’s a lot to be said for training smarter, not harder! A valuable lesson learned on listening to my body, getting adequate rest and ensuring I do the correct strengthening & stabilization exercises. I harp on to my clients about it, nagging them to “REST, ICE, SEE A PHYSIO!!” when they are injured, but I failed to set a good example in my own training & recovery methods. In the preparation for both my October State Title and November Australian title fight last year, I went too hard and that was the result. More focus on prevention rather than cure from now on. Will be back in the ring for an April fight.

Fight Training, PM

Prep:
Foam rolling, mobility drills – inchworms, spidermans, 1/2 kneeling t-spine rotations, prone cross walks, No-Money’s, face pulls, wall slides, overhead squats, 1/2 kneeling rocking hip flexor stretch, ankle mobs & calf stretches.

Workout:

  • 10min skipping
  • 10min shadow boxing, no rest
  • 10min skipping (incl 6min “easy/hard” intervals)
  • Bag work
  • Partner work contact drills
  • Pushups/ Plank Holds/ Core conditioning

Pretty tired after all that, DOMS from yesterday’s strength & sprints starting to set in…

Feels good to be back.

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Training 23.01.2012

Prep:
Foam rolling, mobility drills (inchworms, spidermans, 1/2 kneeling t-spine rotations, prone cross walks, No-Money’s, wall slides, overhead squats, 1/2 kneeling rocking hip flexor stretch, ankle mobs).

Strength:
A1. Face pulls 3×12
A2. TRX Rows 3×15
B1. KB squat to push press 3×8/side
B2. Single leg dble KB RDL’s 3×8/side
C1. Pushups 3×12
C2. Stability ball brace hold 3x60s
C3. Alternating DB chest press 3×10/side

Cond:
2x3min of 50m sprints, jog recovery to start line
1x3min stair runs
5mins of 20sec work:10sec rest high knee skipping intervals