25/7/17
Strength Session - 3:15pm
DB Bench/Neutral Grip Pull Ups/Band Pull Aparts
3x4: 25kg DB’s
3x4: 5kg
3x15
KB Single Arm Row/DB Single Arm Standing Press/Pallof Press
3x5: 28kg
3x5: 15kg
3x5 each side
Ab Wheel
3x10
Was short and sweet
1 Like
26/7/17
Roadwork - 9:45am
10 minutes at a fast pace.
Boxing Session - 5:30pm
Laps round gym
6x75m Sprints w/ different start positions
Was with the kids so it was an easier session.
3x1 Bags w/ 3x10sec non-stop punching
3x1 Ropes w/ 3x10sec sprints
30sec plank after every rnd then 30secs rest
Bodyweight circuit to finish.
27/7/17
Strength Session - 1:15pm
Front Squats/DB RDL
3x3: 50kg
3x5: 30kg db’s
DB Lunges/KB Swing
3x5: 17.5kg db’s
3x8: 28kg
Ab Wheel
3x10
29/7/17
Friday
Boxing Session - 12:30pm
~5 mins on rope+some dynamic stretches
4x2 Footwork Circuit: 4 stations, 30secs on each
1x2 Shadowboxing
45mins Tech Sparring and Contact Drills: just me an one other lad so we got the coaches full attention for the whole session. Did around 10x1 rnds with lots of stopping and starting and different conditions. Then did some full contact drills at the end. Whole time was only round 50% power so we could both work on stuff+I’m heavier than the other lad.
2x2 Shadowboxing
Stretch off
Saturday
Boxing Session - 10:00am
~5 min fast jog to warm up+2x2 Shadowboxing
4x2 Circuit: 20secs on 6 different stations, med balls, KBs, hurdles etc.
4x2 Bags w/10sec punch out bursts
Alternated rnds, so one rnd circuit, then one rnd bag.
2x2 Partner Flash Pads
1x10 Partner Drills
Stretch off
1/8/17
Did some neck an forearm exercises on Sunday
Monday
Isometrics - 11:20am
4x10sec Isometric Wall Punch
4x10sec External Rotation Towel Pull
4x10sec Block Stance
4x10sec Isometric Press Wall Angel
Boxing Session - 5:35pm
3x2 Ropes+3laps of gym
3x4 Circuit: 30secs on 8 stations, working bags, footwork and reaction time
Bodyweight circuit
Tuesday
Bodyweight - 10:35am
Press Ups/BW Squats
5x10
5x10
Short rest, just to get moving
Strength Session - 1:50pm
Incline DB Press/Supinated Grip Pull Ups/Band Pull Aparts
3x4: 25kg db’s
3x4: 5kg
3x20
Barbell Row
3x5: 55kg
Band Pallof Press/Single Arm Med Ball Throw
3x5 each side
3x5: 5kg
Weighed 69.3kg this morning before breakfast, can see more definition in abs+some vascularity in arms.
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2/8/17
Boxing Session - 5:30pm
3x2 Ropes w/ dynamic stretches+bodyweights to warm up
3x2 Shadowboxing
4x4 Circuit: 30secs on 8 stations, less boxing specific than Monday more GPP.
1x2 Shadowboxing: keeping shape+form when fatigued
Was relatively easy session, going to do two sessions tomorrow and probably Saturday depending on how I feel after the morning boxing session. Trained once everyday last week and I felt like I’d hardly done anything but I jumped back into two a days too quickly and recovery was too much of a problem so I’ll have to build it back up.
Weighed in at 71.3kg this evening after a day of heavy eating which I was happy with as I’m usually closer to 73kg after that much food. Not really interested in my morning weight as our weigh ins are only a few hours before the bout so I’m never going to be weighing in in the morning but it’s good encouragement when I see the lower weight.
3/8/17
Roadwork - 12:05pm
3 miles at a moderate pace
Strength Session - 3:35pm
Legs were aching from lots of walking recently+run earlier.
Speed Squats
4x3: 45kg
DB RDL/KB Swing
3x5: 30kg db’s
3x8: 28kg
Band Pushdowns/Bar Curls
1x50
1x50: 7kg bar
6/8/17
Friday
Boxing Session - 11:15am
1x2 Ropes+1x2 Shadowboxing and dynamic stretches
4x2m30s Bag w/ 30secs rest
2x2 Shadowboxing
Saturday
Boxing - 10:00am
~5min run+1x75m sprint and dynamic stretches
3x2 Shadowboxing
3x2 Ropes w/sprints+30sec plank
3x2 Bags+30sec plank
3x2 Circuit: 4x30sec stations, med balls, carries, prowler etc.
2x2 Ropes w/sprints+30sec plank
2x2 Bags+30sec plank
2x2 Circuit: 4x30sec stations, med balls, carries, prowler etc.
Was a brutal session, decided to go for a run Sunday instead of training twice Saturday.
Sunday
Roadwork - 3:45pm
30 minutes at a moderate pace.
Neck Extensions/Neck Flexion
3x12: 5kg
3x12: 5kg
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7/8/17
Roadwork - 8:44am
23 minutes moderate pace
Boxing Session - 5:30pm
Laps round gym+dynamic stretches and some bodyweights
Circuit: 9 stations for 20secs each x3 w/30secs plank after every rnd
Med balls, prowler, hurdles, footwork etc.
Bags: 3x10sec non-stop straight shots w/10secs rest
3x10sec non-stop bent arm shots w/10secs rest
3x20sec non-stop straight arm shots w/10secs rest
3x20sec non-stop bent arm shots w/10secs rest
1x1 Bags: non-stop, hard an fast as possible
1min plank
Stretch off
Hard session, could feel my food starting to come back up haha. Been disappointed the last couple of sessions with how much my form an technique has gone to shit when I’m tired, going to make sure I’m aware of it next time.
10/8/17
Tuesday
Strength Workout - 2:35pm
Incline DB Press/BB Row
3x5: 25kg db’s
3x5: 60kg
Band Paloff Press/Ab Wheel/TRX Rows
3x6 each side
3x12
3x12
Single Arm DB Press/Neutral Grip Pull Ups
3x5: 15kg
3x5
Wednesday
Boxing Session - 5:30pm
Laps round gym+dynamic stretches
3x4 Circuit: 8 stations 30secs each, med balls, sleds, hurdles, plank etc
3x2: punch out drills, 10secs on 10 off, outworking partner non-stop
Thursday
Strength Session - 3:05pm
DB Lunges/Box Jumps
3x5: 17.5kg db’s
3x5
KB Swings/DB RDL
3x10: 28kg
3x5: 30kg db’s
Standing Single Arm External Rotation/Hyperextensions
3x10 each shoulder
3x10
DB Farmers Walks
3x20m: 30kg db’s, 10m there 10m back, slow controlled pace
19/8/17
Had a little holiday the last week as everyone else was away so had house to meself. Trained last Saturday, Monday, Wednesday and this Saturday, just boxing sessions, no lifting or roadwork.
First Saturday was just standard boxing session, bags, circuit, sprints etc. Monday was just a GPP circuit+some punch out drills on the bags. Wednesday was a circuit with shadowboxing after every station to train boxing when fatigued.
This Saturday (today) did 3x2 open sparring with two heavier senior boxers(+some partner pads and bag drills after sparring) . Was good felt more confident but second fella I sparred caught me with a few big looping right hands and so I boxed more cautiously and waited for him to engage. I began to clock how he was catching me and I managed to make him miss a lot more in the last round but my fitness isn’t at a ‘fighting fit’ level so I didn’t have the capacity to make the most of it.
21/8/17
Sunday
Roadwork - 5:25pm
20mins moderate pace w/ 2min 70% incline sprint to finish.
Monday
Boxing Session - 5:30pm
Laps rnd gym+bodyweights and 5mins footwork drills
4x2 Bags: 10sec squat jumps+30sec plank after every rnd
4x1m30s Sled sprints: 4 people, one pushes it there another pushes it back etc.
4x1m30s Footwork Circuit: 3x30sec stations
4x2 Bag Drills
1x6 Ropes cool down
When I got home I did some quick neck work
3x10 Neck Flexion: 5kg plate
3x10 Neck Extension: 5kg plate
22/8/17
Strength Training - 3:20pm
DB Incline Press/Supinated Grip Pull Ups
3x4: 25kg db’s
3x4: 5kg
Chest Supported Rows/Single Arm DB Press//Standing Single Arm External Rotation
3x6: 22.5kg db’s
3x6: 15kg db
3x12 each shoulder
Band Tricep Pushdowns/Barbell Curls
2x50: lightest band
2x50: 7kg small bar
25/8/17
Missed Wednesday and Thursday because I was sick which was annoying seen as I had an easy week last week.
Isometrics - 3:30pm
4x10sec Isometric Wall Punch
4x10sec External Rotation Towel Pull
4x10sec Block Stance
4x10sec Isometric Press Wall Angel
Boxing Session - 6:00pm
Ropes and shadow+dynamic stretches to warm up
3x2 Sparring: tech sparring just using the jab and defending the jab. One lad was 54kg, sparred him a few times and the other was roughly my weight not sure exactly. Felt good but need to work more angles and lateral movement, at the moment just moving backwards an forwards. Coach filmed the rounds so we’ll look over them next time.
Coach told us to only go 50% and then said to the other two lads, ‘Don’t try anything with him(me) or I guarantee you’ll end up worse off’. I know it’s probably common sense seen as I outweigh one by 15kg and have been boxing longer than the other lad whose round my weight but it felt good to know my coach believed that because I don’t think I really did.
1 Like
30/8/17
Did 15mins of core exercises on Monday as it was a bank holiday so gym was shut.
Tuesday
Strength Work - 5:10pm
Incline DB Press/Supinated Grip Pull Ups
4x5: 22.5kg, 25kg, 27.5kg, 27.5kg
4x5
Paloff Press/Single Arm Shoulder Press/Band Pull Aparts
3x6 each side
3x5: 15kg
3x20
TRX Row
3x15
1 Like
31/8/17
Wednesday
Boxing Session - 5:30pm
Laps round gym+bodyweight exercises
2x3 Footwork Drill: coach shouted push in/push out/face wall/face bags/face mirrors
1x2 Shadow
4x2 Bag Drills: different shots, different intensities
2x2 Pads
2x2 Bag Drills
Bodyweight circuit to finish
Feel like my straight shots are really improving, I’m extending my arm all the way through and really focusing on turning me hips. Also on the first rnd of pads I absolutely smashed it, coach said it was a great rnd (head coach of gym) and I felt amazing but then on the second rnd I lost focus and kept fucking up on a longer combination.
I need to focus on the mental aspect and see if there’s anything I can do to help me maintain my focus for extended periods of time.
Thursday
Roadwork - 8:10pm
3 miles, slower pace first half then ramped it up to a 5min 60% fast pace finish.
Start college again on Monday (last year thank fuck) so that means I have to figure out how to do an entire summers worth of research this weekend. Apart from that, I only have till the end of the college year until I am no longer legally bound to be in education so that’s exciting, I’ve been waiting 10years and it’s very close.
1/9/17
Boxing Session - 3:45pm
Had to enrol in college again which took a lot longer than I was expecting so by the time I got to the gym I was starving.
1x2 Ropes+10 press ups 10 squats and dynamic stretches
2x2 Shadowboxing
5x2 Bags: Focusing on lateral movement, not just in and out and explosive countering from a defense i.e slip, roll, layback etc.
3x2 Double End Bag
4x5 each arm DB Snatches: 15kg
4x10 KB Swings: 28kg
Watched the NXTGen show on Sky which promotes young pro boxers. Most of the bouts were quite scrappy but Conor Benn’s is worth a watch against Kane Baker, not the best opponent but he finished him impressively.
1 Like
2/9/17
Boxing Session - 10:00am
~5 min fast run+dynamic stretches
2x2 Shadowboxing
3x2 Sparring: Missed last 30secs of rnd2 and last 5secs of rnd3 because something was making me gag, not sure if it was the headguard or my gummy. Apart from that felt fucking amazing, landed some clean powerful shots for the first time ever in a spar. The other lad was 10kg heavier but I felt like I had more power than him. He hit me with some hard shots to the head and body but my core felt alot more solid than before. Dominated first rnd, second was pretty even, coach said that it was a great rnd. Third was quite brutal, landed some hard body shots and some nice left hooks+right hands and he backed me into the corner near the end and landed some good shots.
4x2 Partner Pads: Working attack-defend-attack, i.e jab layback backhand. With the guy I sparred with a couple of weeks ago and he was hitting hard. He also said my right hand was dynamite which felt great.
@Sentoguy Do you have any advice for body shots in boxing? I want to go to the body more but I keep getting hit when I come down low, I may just be too slow. I’m going to ask my coach as well but I’d appreciate your input if you have the time.
Sure, but to an extent it will matter what body shots you are specifically talking about and how you are setting them up.
One important concept when throwing body shots (or head shots for that matter) is head movement. Anytime your head is directly between your opponent’s shoulders you are ripe for getting hit (hard). So when you throw your body shots your head and body weight should be shifting as you punch. This not only adds power to your punches, but also makes you harder to hit clean.
Another important concept is how you set the strikes up and the concept of “Broken Rhythm.” Without a solid set-up it is very likely that you will get countered and a body shot is seldom a good trade for a head shot.
So, just for the sake of demonstration (because I have no idea what specific situations or set-Ups you are finding yourself in/use), let’s take a Jab as your set-up.
So, first the Jab can be utilized for several useful purposes, but in this example you are going to be using it to set-up a power shot. You are going to do that using “Broken Rhythm” by utilizing some (or all of you choose) of these variations:
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Step in with lead Jab, follow with overhand Right/Right Cross over/around opponent’s left arm
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Step in with lead Jab (aim for opponent’s eyes), pause on extension (momentarily creating a “blindfold” effect), follow with Straight Right between the hands
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Step in with Jab (either a regular Jab or “blinding Jab”), follow with Right Hook to the body (make sure you lower your level and shift your head from over your Right foot, where it should be when Jabbing, to over your Left foot)
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Step in Jab, follow with a Straight Right/“drop punch” to the Body
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Step in Jab, Fake the Right (shifting your head and body as if you were throwing a Right Hand, which should load up your Left hand) as you change levels, follow up with either a Left Hook to the Body, Left Hook to the Head, or Left Uppercut to either the body or the head
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Step in and fake the Jab (“drawing opponent’s counter”), then weave, slip, or snap back to make it miss and counter with either a shot to the head or body (again, mixing up your targets will give you better success than only targeting one).
There are actually a few other mix-ups that you can use off this simple lead, but this should get you stared. The biggest takeaway from this is that varying your targets within your combinations as well as throwing in fakes will significantly increase your chances of successfully landing body shots (or any shots for that matter) while also making it more difficult for your opponent to predict your next movement, defend against it, and/or counter you.
Hope this helps.
Yes that’s very helpful, I’ve tried before to practice keeping my head off the centre line but I never got it. Also the ‘blinding jab’ sounds useful.
Thank you for the quick reply.