Early Morning (5am) Monday-Saturday
A1) Turkish Get-Up @24kg: 5sets of 1rep/side (alternating)
B1) Uphill Sprints (80-160m): 6reps
C1) Push-Ups: 6sets of 25reps (working up to 16sets or ‘400reps’ adding 2sets/week)
D1) TRX-Y,T,&Swimmers Pull: 5sets of 5reps each
E1) Halos with front Push: 5sets of 5reps/side (Alternate every rep)
F2) Medicine Ball Plank (instead of push-up position, place the ball under your stomach an hold the plank on the ball): 18x10secs-off/10secs-on (3mins of work, decreasing rest by 2secs every week-working to 1set of 3mins)
Late Morning (10am) Monday-Saturday
2-4rnds Rope Skip
2-5rnds Shadow Box
3-5rnds Mitt Work
2-3rnds Heavy Bag
2rnds Speed Ball
2-3rnds Double End Ball
(I Spar 2-3times per week and for 4-10rnds - Sparring will replace all the skill work except Rope Skipping & Shadow for warm-up)
Late Afternoon/Evening (Between 4-9:30pm) Mon-Friday
1 continuous set of Swings @24kg: 30s-two handed;30s-left hand;30s-right hand;30s-alternating hands
I know that this is the T-Nation forums and that it’s missing plenty of accessory exercises such as vertical or horizontal pulls, squats and the like, but i was on Chad Waterbury’s PLP program thrice this year and also just got off the Hungarian oak leg blast. I just wanted to grease the groove with the essentials and focus on shoulder health. If anyone would like to comment and add to the program or ‘fix’ the program pls feel free to reply. Just so you it’s know, my focus in this routine is the boxing and boxing skill assimilation, muscle building is only secondary and I’m taking a little time off most of my muscle building exercises. Thanks!
COULD be considered roadwork…although its not very much
In my opinion that sounds terribly boring and repetitive with really no thought put into recovery, or why you are doing things when. I mean this in regards to doing different things different days.
I have found success with varying what I am doing one day do a longer run, shadowbox jump rope, another day shadowbox and just spar… Heavy weights another day, not very near any heavy bag work sparing or sprinting.
Youd do well to examine the PURPOSE of each exercise, and use it accordingly. For example, if you are really killing it on the heavy bag every day your shoulders are not going to recover enough to increase power output as much as if you took a day “off” and focued on rehabilitating the muscles you damaged during the hard training while reinforcing proper punching technique through an activity like shadowboxing, or timing sparing.
[quote]Curious_Primate wrote:
Early Morning (5am) Monday-Saturday
A1) Turkish Get-Up @24kg: 5sets of 1rep/side (alternating)
B1) Uphill Sprints (80-160m): 6reps
C1) Push-Ups: 6sets of 25reps (working up to 16sets or ‘400reps’ adding 2sets/week)
D1) TRX-Y,T,&Swimmers Pull: 5sets of 5reps each
E1) Halos with front Push: 5sets of 5reps/side (Alternate every rep)
F2) Medicine Ball Plank (instead of push-up position, place the ball under your stomach an hold the plank on the ball): 18x10secs-off/10secs-on (3mins of work, decreasing rest by 2secs every week-working to 1set of 3mins)
Late Morning (10am) Monday-Saturday
2-4rnds Rope Skip
2-5rnds Shadow Box
3-5rnds Mitt Work
2-3rnds Heavy Bag
2rnds Speed Ball
2-3rnds Double End Ball
(I Spar 2-3times per week and for 4-10rnds - Sparring will replace all the skill work except Rope Skipping & Shadow for warm-up)
Late Afternoon/Evening (Between 4-9:30pm) Mon-Friday
1 continuous set of Swings @24kg: 30s-two handed;30s-left hand;30s-right hand;30s-alternating hands
I know that this is the T-Nation forums and that it’s missing plenty of accessory exercises such as vertical or horizontal pulls, squats and the like, but i was on Chad Waterbury’s PLP program thrice this year and also just got off the Hungarian oak leg blast. I just wanted to grease the groove with the essentials and focus on shoulder health. If anyone would like to comment and add to the program or ‘fix’ the program pls feel free to reply. Just so you it’s know, my focus in this routine is the boxing and boxing skill assimilation, muscle building is only secondary and I’m taking a little time off most of my muscle building exercises. Thanks! [/quote]
Your lack of accessory work doesn’t concern me - if you’re looking to fight, that’s all extraneous shit anyway.
What concerns me is the gigantic demand that this workload puts on your body, and also how well you’re going to recover doing this six days a week.
Also, ROADWORK!!!
You need to run. There’s not enough running here. Ditch half of the first workout and run a couple miles in the morning instead.
Don’t listen to the internet gurus that say it isn’t necessary, it’s totally necessary.
Can’t do much roadwork. I live in the Philippines an doing roadwork amidst a storm is not fun at all. It’s really best to do as little as possible of actual roadwork. I vary my day to day, usually hit the bag light on days that I doitt work first and hit it heavy when it’s the first thing on my menu after warm-ups. I really don’t get tired doing my early morning work, basically jut doing what my trainer says. I do plenty of push-ups and sprint.
My Kettlebell work is really minimal and I do it more as a stretch/warmup before I run. The medicine ball plank and halos were recommended by my trainer. Also my boxing skill work will vary according to how I feel, on some days when I feel off I only do about 12-14rnds of work and on higher intensity days maybe 20rnds. On sparring days I just skip rope shadow and spar. I know I need roadwork, but who runs in a storm and it’s stormy in the philippines about 80% of the time save for summer (April-may).
No treadmill at the boxing gym, but I hate that thing anyway. My lifting or strength work varies every 2mos, sometimes I look for maximal strength and focus on either the squat or the dead, other times high volume body weight work or Kettlebell programs. This is just the program I’m doing for the next 2mos.
Oh and one more thing, since goin on a intermittent fasting program, my recovery couldn’t be better. I haven’t felt sore in a very long time and I almost never feel lethargic. I follow a 20/4 eating window, but sometimes I do 18/6 or 16/8. I drink all my vegetables immediately after my mid morning workout, but I don’t consider that eating since there is almost no digestive stress. My energy levels are through the roof when I don’t eat and crash right after I have my ONE BIG, HUMONGUS DINNER that consist of everything homemade from scratch so I can watch what I really put in my mouth. If ever u do feel like I need some energy duin the day I just pop a few sublingual B12 tabs and I’m good to go.
Now I know not of the tnation dudes here are vehemently against not eating at least three times a day or immediately after your workout, but what can I say? My insulin sensitivity is great when I fast and I get so hungry that I end up eating almost as much as I would’ve if I ate like a normal person, except that I feel like I absorb more of what I eat since throughout the day I give my body NO DIGESTIVE STRESS and drink a soup of enzymes (vegetable juice) and let it fester until dinner. All I can say about that type of eating is try it for a month if your goal is only maintenance of muscle mass. Thanks guys, thought I might need to put how I eat so you guys might have a more holistic understanding of my day to day.
Ye, your intentions are good mate, but honestly that looks like a fuckton of stuff that won’t help all that much for morning work. If you can’t run, I would advise you to jump rope instead. All that stuff looks excessive for your goals of being the best fighter possible. Use your morning work to bring up your aerobic and anaerobic capabilities, whilst still leaving time to recover. You should be 100% when you hit the gym to train. If you’re not, you’re morning work is doing more harm than good.
[quote]Curious_Primate wrote:
Oh and one more thing, since goin on a intermittent fasting program, my recovery couldn’t be better. I haven’t felt sore in a very long time and I almost never feel lethargic. I follow a 20/4 eating window, but sometimes I do 18/6 or 16/8. I drink all my vegetables immediately after my mid morning workout, but I don’t consider that eating since there is almost no digestive stress. My energy levels are through the roof when I don’t eat and crash right after I have my ONE BIG, HUMONGUS DINNER that consist of everything homemade from scratch so I can watch what I really put in my mouth. If ever u do feel like I need some energy duin the day I just pop a few sublingual B12 tabs and I’m good to go.
Now I know not of the tnation dudes here are vehemently against not eating at least three times a day or immediately after your workout, but what can I say? My insulin sensitivity is great when I fast and I get so hungry that I end up eating almost as much as I would’ve if I ate like a normal person, except that I feel like I absorb more of what I eat since throughout the day I give my body NO DIGESTIVE STRESS and drink a soup of enzymes (vegetable juice) and let it fester until dinner. All I can say about that type of eating is try it for a month if your goal is only maintenance of muscle mass. Thanks guys, thought I might need to put how I eat so you guys might have a more holistic understanding of my day to day. [/quote]
You’re on the combat forum, which means a lot of what you’ll hear in the other forums is going to go out the window - it’s much less guys talking theory and much more guys with real gym/fight experience telling you what works and what doesn’t.
There is no excuse for not doing your roadwork. Seriously. I don’t care about storms - Pacquiao seems to have found ways to run in General Santos City his whole life.
If you feel it’s not hurting you, then continue I guess. I would not do that much and I could not recover from that much, but then my recovery is not naturally all that great.
I still would throw out half of the morning workout and run. I would also box in the morning, or before that morning workout, instead.
I have amateur experience, fought in a small time tourney with a bunh of amayeur beginners… Yeah, I understand what you mean about pacman, but trust me it’s storms/flash flood season in the Philippines. No one is running outside. Anyways, I really didn’t think I was doing that much. 10total reps for TGU, 150pressups, 25reps on trx for shoulder health, and planks on a medicineball. The sprinting work I follow is that 6sprints 6days a wk for 6wks program I found on the website. And what’s 2mins of swings in the afternoon? Is this really that much work?
Check out this beginners boxing program I found a long time ago it seems to have WAY MORE work in it: Boxing News 24 Forum
thanks a lot guys, seems like I have a really skewed idea of what a ton of work is. I’m not ragging on anyone, I just innocently didn’t know I was doing too much.
If boxing is your main goal I wouldn’t even bother with the TRX unless you’re really sold on it and it’s only something like twice a week tops. You really need to be doing roadwork though or something aerobic, rowing, running, jump rope etc… I’d also add some type of ab routine, and some basic prehab work for your shoulder and neck.
[quote]sardines12 wrote:
If boxing is your main goal I wouldn’t even bother with the TRX unless you’re really sold on it and it’s only something like twice a week tops. You really need to be doing roadwork though or something aerobic, rowing, running, jump rope etc… I’d also add some type of ab routine, and some basic prehab work for your shoulder and neck.[/quote]
I agree.
Rear delt and lat work is also of much importance, in order to counteract that repetitive punching movement that you’re doing over and over and over again. My lifting revolves around one main lift and then mostly back work… if there’s one thing you don’t need when you’re throwing a thousand punches a workout, it’s more horizontal pushing work.
Hence the rowing. Far more taxing than roadwork aerobically and anaerobically but has the bonus of building a stupendous back and balancing all the anterior work and works the legs in a range perfect for boxing endurance.
[quote]humble wrote:
Hence the rowing. Far more taxing than roadwork aerobically and anaerobically but has the bonus of building a stupendous back and balancing all the anterior work and works the legs in a range perfect for boxing endurance.
3 mins on a rower is like 15 on the road. [/quote]
[quote]FightinIrish26
BUT IT’S NOT ROADWORK! ALL THE GREATS DID ROADWORK! DO! MORE! ROADWORK! [/quote]
Yes, the roadwork is missing! also, unless your goal is just fitness and good looks but not the actual boxing, there are too many useless exercises, and thanks God you don’t do heavy squats, benching:)… seems like way too little boxing working in pairs, where you have to spend the most of the time practicing attack, counterattack, various combinations… as for those assistant resistance exercises, normally you don’t do them everyday, and would be enough to limit them just to various throws of a medical ball, three sets of explosive push ups, four-five sets of pull ups, uphill sprints are also good here and there and basically that’s all.
In order to posses a knocking snap, technique, and boxer’s stamina you don’t have to do 400 push ups or squat 400… you need to box box and box, and don’t even hit a heavy bag everyday!, and go to compete in a ring on a regular basis. Otherwise all of this becomes just fitness, conditioning or whatever you call it, but not boxing .
Took everything you guys had to say into consideration. I’ve added the roadwork best available to me with my weather. Please critique.
Early Morning Road Work (Mon-Fri):
Rope Skipping-20-30mins
Sprints-6x80-100m
Medicine Ball Plank-3mins
Late Morning:
Boxing Specific (Tues-Fri):
Shadow Boxing-4rounds
Focus Mitts-3-4rounds
Heavy Bag-2rounds
Double End bag-2rounds
Speed Ball-2rounds
Shadow Boxing-2rounds
[quote]Curious_Primate wrote:
Took everything you guys had to say into consideration. I’ve added the roadwork best available to me with my weather. Please critique.
Early Morning Road Work (Mon-Fri):
Rope Skipping-20-30mins
Sprints-6x80-100m
Medicine Ball Plank-3mins
Late Morning:
Boxing Specific (Tues-Fri):
Shadow Boxing-4rounds
Focus Mitts-3-4rounds
Heavy Bag-2rounds
Double End bag-2rounds
Speed Ball-2rounds
Shadow Boxing-2rounds
Calisthenics (Alternate Days Mon-Sat):
Day A-
Pull-Ups-3x10reps
Push-Ups-3x25reps
Day B-
TRX Inverted Rows-3x10reps
TRX Suspended Push-Ups-3x15reps
Evening Before Dinner (Mon-Sat):
TRX Y, T, Swimmer’s Pull-15reps/each
Tabata Air Squats-8rounds
Neck Bridges-3x10reps[/quote]
read what a pro does and more or less do that
Actually I think that looks like a much stronger program. I don’t think you’ll burnout doing that provided you get enough rest and eat enough.
Might want to add YWTL’s in there somewhere, just a few sets of 15 or so, but it looks like you’re doing a solid amount of back work too that should help in keeping you somewhat even.
Thanks FightinIrish26. I thought the YWTL’s were covered by the TRX Y raise, T Raise and Swimmers pull, but I was also thinking about replacing those with this: http://m.youtube.com/results?q=trx shoulder challenge