Reboot: Training Log

Training
61

25/2/17
Have a week off from college this week but was asked to work so the days have been a bit hectic

Tuesday - 21st

3 Mile Run - 11:15am
Just over 23 minutes so I was quite happy

Wednesday - 22nd

Boxing Session - 5:30pm

Static+dynamic stretches+3x2 shadowboxing
4x2 Sparring: each rnd split one minute attacking, one minute defending with first 3 rnds having conditions i.e only jab etc. with last rnd free
2x2 Pads: coach said technique was excellent but I needed to speed it up
2x2 Bags
Circuit to finish

Friday - 25th

Strength Training Session - 10:10am

Back Squat
3x3: 60kg, 70kg, 77.5kg

Bench Press/Band Pull Aparts w/ External Extension
2x3: 55kg, 62.5kg
1x5: 70kg
3x10

Front Squat
3x5: 40kg, 50kg, 50kg

Neutral Grip Pull Ups
3x5: 5kg

Just a quick one today

62

27/2/17

Strength Training Session - 4:00pm

Hang Cleans
1x5: 40kg
3x3: 40kg, 50kg, 50kg

Deadlift
4x3: 80kg, 85kg, 97.5kg, 110kg (fully reset between each rep and took longer rest between sets 3-5 minutes)

Overhead Press/Band Pull Apart w/ external rotation)
1x5: 25kg
3x3: 37.5kg, 42.5kg, 47.5kg (felt easy)
4x10: band

Supinated Grip Pull Ups/Dips/Standing Single Arm External Rotation
3x5: 5kg
3x5: 7.5kg
3x10 each shoulder: band

Dumbbell Tricep Extension/Neutral Grip Dumbbell Bench Press
3x6: 10kg, 12.5kg, 12.5kg
3x6: 10kg, 12.5kg, 12.5kg

Boxing Session - 5:30pm

General jogging warm up with some dynamic stretches and plyos
Hill sprints x5 - don’t know the distance felt like a long way…
1x30 Partner Pads: working on adding in second and third phases to attacks
Bodyweight circuit to finish, not too bad

63

28/2/17

3 Mile Run - 7:50pm

Just over 25 minutes, about 8:20 per mile, always improving
3x2 Shadowboxing
100xCrunches

64

1/3/17

Circuit Training - 11:50am

Renegade Rows x6 each arm @12.5kg
Press Ups (on dumbbells) x12
Goblet Squats x12 @20kg
Kb Swing x15 @20kg
TRX Rows x15

Did 3 rounds then some shoulder work with a resistance band
5 minutes 70% effort on bike to finish

Boxing Session - 5:30pm

Few laps round the block to warm up+dynamic stretches and a few exercises

2x2 Shadowboxing
2x2 Bags: partner drills, hard work
1x2 Pads: working on more power and aggression in shots
3x2 Ropes: 10 seconds sprints twice with a 15 second to finish
3x2 Bags: 10 seconds on 10 seconds off fast as possible for first two last one was power

Killer circuit to finish lots of core work, going to feel it tomorrow
Coaches also told me am getting my medical card next week which means I can fight, been waiting for a while now, buzzing to finally get it

65

2/3/17

Strength Training Session - 1:30pm

Hip Bridges
2x10: 30kg

Back Squat
1x5: 65kg
1x3: 72.5kg
1x2: 82.5kg (pr)

Bench Press/Band Pull Apart w/ External Rotation
1x5: 60kg
2x3: 67.5kg, 75kg
3x10: band

Front Squat/Box Jumps
4x5: 40kg, 40kg, 42.5kg, 45kg (feeling more confident on this)
4x5

Neutral Grip Pull Ups/Dips/Standing Single Arm External Rotation
4x5: 5kg
4x5: 7.5kg (going to take the weight up next time-on both)
4x10: each shoulder

66

4/3/17

Friday - 3rd

Strength Session - 9:50am

Really just wanted to work on my cleans today wasn’t a 5/3/1 session

Few clean drills to warm up

Hang Cleans
10x3: worked up to 55kg, nothing special but my front squat is weak and I wanted to concentrate on my form as much as possible

Neutral Grips Pull Ups/Band Pull Aparts w/ External Rotation
1x10, 1x8, 1x7
3x10

Boxing Session - 5:00pm

Ropes with some sprints+dynamic stretches to warm up
3x2 Shadowboxing
5x2 Bags: just hard graft
1x2 Pads: trying to make it 1-2 instead of 1 then 2 if that makes any sense, just increasing speed really
1x2 Shield Pad: coach kept walking forward, I had stop him i.e keep throwing shots, pivot around etc. knocked him off balance with a right had which was nice

Circuit x3 (20 seconds on each)
Prowler Sled (5kg plate on)
Airdyne Bike
Lunges (7kg dumbbells)
Plate Halos (10kg)
Shoulder Press (barbell only)
Mountain Climbers On Bosu Ball
Med Ball Slams (5kg)

There were a few newer lads who weren’t listening and pissing about fucking up the circuit so the coach told them they were finished and the rest of us did more circuits:

Shoulder Press (barbell only)
Prowler Sled (5kg)
Airdyne Bike (first 2 circuits were bike last one was med ball slams @5kg)
Mountain Climbers On Bosu Ball
all x3 for 20 seconds each

Was ready to drop…

Saturday - 4th

Boxing Session - 10:00am

Ropes with 5x10 second sprints to warm up

5x1 Shadowboxing
5x1 Bodweight circuits
Alternated every minute so shadowboxing then circuit then shadowboxing etc.

5x1 Bags: different conditions i.e just jab, just 1-2 etc…
5x1 In an out drill
Same as above alternating every minute

5x1 Bags: free rounds
5x1 Hurdles: jump over+sprint over
Alternating every minute

4x2 Partner Drills on the Bag: 10 seconds on 10 seconds off hard as possible
5 minute jog outside to cool down

Was possibly the hardest session I have ever done, 9.5/10 for effort, was very close to spewing my breakfast. Felt fucking good afterwards though.

Anyone outside of the U.K interested in the Haye-Bellew fight? I’m a scouser so am obviously rooting for Bellew, think hes majorly underrated coming into this fight and can see him pulling off the upset but realistically think Haye is gonna finish it early.

67

6/3/17

Strength Training Session - 3:50pm

Deadlift
1x5: 90kg
2x3: 102.5kg, 115kg
Never felt so strong on the deadlift

OHP/Band Pull Apart w/ External Rotation
1x5: 40kg
2x3: 45kg, 50kg
3x10: band

Neutral Grip Pull Ups/Dips
3x5: 7.5kg
3x5: 10kg (both were easier than I expected)

Barbell Row/Standing Single Arm External Rotation
3x5: 65kg
3x10 each shoulder

Boxing Session - 5:30pm

Few laps round gym to warm up+dynamic stretches

3x2 Shadowboxing: angles
1x30 Partner Drills: with headguards+gumshields trying to focus on staying solid defensively, not looking away/down etc.
1x2 Ropes
1x1 Ropes: fast round with sprints
3x2 Bags
30 seconds hard/30 seconds fast x3
10 seconds hard/10 seconds fast x3
5 seconds hard/5 seconds fast x3

Decent bodyweight circuit to finish, felt fit on the bags
Getting my medical on Wednesday so unless I get horribly injured before then I should be able to fight in the next few months

68

7/3/17

3 Mile Run - 6:25pm

23:19 minutes (pr)
7:48 per mile
100 crunches

Last few runs started slowly so as not to gas out but felt like I left too much in the tank so today I started out faster and managed to maintain the pace. Was a killer finish but it felt fucking good

69

8/3/17

Circuit Training - 11:50am

KB Swings (@20kg)
Renegade Rows (@12.5kg)
Sumo KB Deadlift (@20kg)
TRX Row
Dumbbell Push Press (@12.5kg)

25 seconds on each no rest between exercise x4

Boxing Session - 5:30pm

Laps round gym+3x2 Shadowboxing+dynamic stretches and plyos to warm up

3x2 Sparring: One round with a mate ave been in with a few times, hes only about 2-3kg heavier, felt best yet not panicking as much about getting hit anymore so defense was more solid and landed some decent shots.

Last two rounds with a lad ave not been in with before, he was a lot taller and had about 10kg on me, so the first round he bounced my head around with his long ass arms but the second round I wasn’t having it and came out feeling more aggressive. Landed some nice left hooks to the body and a few (overhandish) rights I was happy with.

Need to work on not backing away so much, being more aggressive/confident in my shots and following up with more shots when I land and not being too scared about whats coming back.

3x2 Partner Pads: some drills working defense and angles
2x2 Bags
2x2 Ropes: 2x 10 second sprints
Few slow laps round the gym to cool down.

Felt fit sparring today, first proper open spar and think it went well. Coach was positive and gave me plenty to work on.

Was supposed to get my medical card today but the doctor never turned up so going to have to wait a bit longer…

70

10/3/17

Strength Training Session - 9:45am

Back Squat
3x5: 60kg, 67.5kg, 77.5kg

Bench Press
3x5: 52.5kg, 60kg, 70kg

Front Squat/Band Pull Apart w/ External Rotation
3x5: 42.5kg, 45kg, 50kg
3x10: band

Felt awkward under the bar this morning was just in and out of the gym

Boxing Session - 5:00pm

Laps round gym+dynamic stretches and plyos
6x2 Shadowboxing: working on different styles/types of boxing

1 minute on bag
1 minute on circuit (15 seconds each station) hurdles+hoops
20 second plank
No rest inbetween so just over 2 min rounds repeated 8 times

4x2 Bags
Bodyweight circuit to finish - was already struggling to stand at this point let alone do burpees
Stretch off

71

11/3/17

Intervals - 5:45pm

45 seconds @75%
15 seconds walk
x10

Was supposed to be the other way round i.e 15 seconds @75% 45 seconds jog but I fucked up

Also weighed in at 71.7kg, a new low, 70kg being the goal.

72

12/3/17

1.5 Mile Run - 7:30pm

Missed a couple of sessions this week so decided to go for a run today. Got to do 1.5 miles in under 9:30 for the Army when I apply but thats not for a few years yet (college).

Haven’t tested my time on this for a while, last time it was around 14:00 (awful I know) today it was 10:27, so big improvement but still got a minute left to take off.

73

13/3/17

Strength Training Session - 4:00pm

Hang Cleans
3x5: 40kg, 45kg, 45kg

Deadlifts
3x5: 82.5kg, 95kg, 107.5kg

OHP/Band Pull Apart w/ External Rotation
3x5: 37.5kg, 42.5kg, 47.5kg
3x10: band

Neutral Grip Pull Ups/Incline Dumbbell Bench Press
3x5: 7.5kg
3x5: 22.5kg dumbbells

Boxing Session - 5:30pm

Laps round gym+little bodyweight circuit an some dynamic stretches to get warm

5x2 Shadowboxing: trying to focus on weight distribution and feet placement
1x20 Partner Pads: slipping the right hand while throwing a right hand
6x2 Bag Drills: all the usual stuff but felt noticeably fitter today
15 Squats 15 Press Ups 15 Walking Lunges then run wall to wall 4 times x5

74

14/3/17

3 Mile Run - 5:45pm

Left the timer running for a minute or two while I stopped on my run to sort someone out so the timing got fucked up but it was 23:58 so I think it was probably a pr but I can’t be sure. Felt fairly easy for that time usually its a killer to get under 24 so that’s a positive.

75

15/3/17

Woke up with a nasty cold so decided not to train the morning, I also knew I was sparring later so wanted to conserve energy.

Boxing Session - 5:30pm

Few laps round gym to warm up
3x2 Shadowboxing
Plyos+dynamic stretches

3x2 Sparring: was four of us sparring so got longer rest times between rounds, felt more equal today, landed some decent shots. Need to work on moving or throwing more shots after the first phase because currently I’m just standing there, admiring my work or waiting to get hit. Also coach kept telling me to commit to my shots and move my feet in.
4x1 Bags: fast rounds, high work rate.
3x30 secs: non-stop fast 1-2s
Bodyweight circuit to finish legs felt heavy doing the plyos.

76

16/3/17

Strength Training Session - 1:25pm

Squat
3x5: 70kg

Bench Press/Band Pull Apart w/ External Rotation
3x5: 65kg
3x10: band

Barbell Row/Standing Single Arm External Rotation
3x5: 65kg
3x10: each shoulder

77

Been doing a lot of reading on programming and things of that nature in relation to conditioning, strength and boxing. It was brought to my attention I needed to educate myself further on the subject and Joel Jamieson (among other sources) has some great articles on his website so I’ve spent some time researching the topic.

My preliminary conclusions are that there are three elements (as I see it), ranked in order of importance, to my training:

  1. Skills
  2. Conditioning
  3. Strength
    The consensus is that while you can improve all at the same time this results in a sub-par improvement in each element. To achieve your full potential in one you have to put the other(s) on the back burner.

I think this especially applies to strength and conditioning, not necessarily skills, so because of this, it would be intelligent to strive for improvement in my conditioning and put my strength training at a maintenance level, which means ditching 5/3/1 as its only function is getting people stronger.

I have spent far too long working out volume and intensity etc. (so maths does have a use) and have a plan I am happy with, I will keep the log updated with my progress.

78

17/3/17

Circuit Training - 9:50am

KB Swings @20kg
Dumbbell Shoulder Press @12.5kg each
TRX Row
Sumo KB Deadlift @20kg
Renegade Row @12.5kg each
All for 20 seconds x4

Standing Single Arm External Rotation: 3x10 each shoulder
Band Pull Apart w/ External Rotation: 3x10

Boxing Session - 5:00pm (just a conditioning session)

Few laps round gym+static stretches and a round on the ropes to warm up

Incline (not quite a hill) Sprints: 100m x6

Circuit:
Med Ball Slam @5kg
Push Press @7kg dumbbells
Squat Jumps
Press Ups
Burpee w/ Med Ball @6kg

All for 20 seconds for 3 minute rounds x4 total work time =12 minutes

Pure conditioning day, legs are lead

79

18/3/17

Boxing Session - 10:00am

1x4 Ropes with 10 seconds sprints
1x1 Shadowboxing
2x2 Shadowboxing
Few dynamic stretches+plyos between rounds

3x2 Partner Pads: coach put me with a new fella so was just showing him what to do
3x2 Bags: up on toes, moving and boxing
Did plank, leg raises and twist sit ups in between each round

1x6 Ropes: some 10+20 seconds sprints
1x6 Partner Drills: hip switches in hoops for 30 seconds then shadowboxing around person hip switching for 30 seconds non stop

10 minute circuit doing bag drills, plyos and pads, shoulders were on fire

Tempo Intervals - 5:25pm

15 seconds @75% 45 seconds jogging x10

Nice easy end to the week

80

I would definitely add a component to that list (that most people, even accomplished strength and conditioning coaches often overlook) and that component is:

Prehab/injury prevention

Without that component in place, sooner or later progress in all three of those other components will come to a screeching halt momentarily at best, permanently at worst.