Saturday, November 29, 2008
As a side note, I’m starting using Precision Nutrition as my guide for a training diet. I’ve read up on John Berard and found his strategies match my goals. More to come on that in future posts.
(Please post comments, questions or suggestions to "Comments" below).
Thursday, November 20, 2008
- Warm-up 5 minutes – primarily stretching
- 3 rounds Shadow Boxing
- 3-4 Rounds Sparing (twice a week)
- 3 Rounds Double End Bag
- 3 Rounds Heavy Bag
- 3 Rounds Jump Rope
- 3 Rounds Mitt Work
- 3 Rounds Speed Bag
- 20 minutes abs and stretching
Sunday, November 16, 2008
- Boxing (including any boxing training, equipment, techniques, etc.)
- Jujitsu (wrestling, judo, catch wrestling, etc)
- Conditioning (drills, strength, endurance, supplements to improve conditioning) - really almost all the posts are about conditioning but I only tagged those specific to it.
- Health (nutrition, hydration, longevity, exercise in general)
- Muay thai (including any kickboxing)
- Jujitsu (all grappling training, judo, BJJ, catch wrestling, greco roman wrestling, etc.)
- Inspiration (stuff that helps drive you to put more into training)
- Video (those I've made as well as others I've posted)
- Schedule (when we are meeting)
- Misc. (humor, or other things I think you may find interesting - this post is listed under "Misc.")
Hopefully these changes will make it easier to find the information you are looking for.
I continue to get more calls from local people for training: I know that I turn up A LOT on searches for local (Plainfield, Joliet, Aurora, etc) boxing and MMA gym searches. Because of this I’m trying to nail down some consistent training times that would be open to all of you. My schedule is a bit in flux due to patient needs at my office but for all of you interested in training I’m going to post a survey on the blog to find the most convenient times for all of us to meet and train (give me a day or so to figure out how to do it). I’ll post it within the next few days so we can get to work.
Saturday, November 15, 2008
- 2x3min/1min jump-rope (last 30 sec double unders)
- 2x3min Maize bag
- 1 round jabs only (high, low, doubles, triples)
- 1 round mid range (jab, cross, hooks, etc)
- 1 round close quarter with hard punches
- Kettlebell Swings – 3 rounds of 30sec swing/ 1min rest
- Wheel rollouts from knees 3 sets of 10
3 rounds jump-rope
3 rounds shadow boxing
3 rounds speed bag
3 rounds heavy bag (as above)
sit-ups and burpees
Wednesday, November 12, 2008
1 minute each, continuous –
- Single leg hop across line forward and back (switch legs each time back to start)
- Double leg hop across line sideways
- Forward crossover step
- Side crossover step
2 rounds of:
10 pull-ups, 10 dips, Sampson stretch, 10 overhead squats, 10 roman chair situps, 10 back extensions on roman chair
15 minute interval workout running – I used the generic workout on the treadmill (it’s cold here today).
Total time about 30 minutes. It was quick but I kept it intense. When time is short focus on the fundamentals.
Tuesday, November 11, 2008
The good news is that I am still up and running: still working my boxing, muay thai and grappling (as much as possible training alone).
As a result I'll be posting more information on solo training for boxing, muay thai and grappling - regarding drills, conditioning and technique. I'm putting together a new video on the "Bag Stick - a lost training tool" as soon as I can rebuild mine. This is a tool I used to use back when Ringside Boxing sold innovative boxing equipment (they still have great stuff and I continue to use it but the tools they offer are more limited now).
I'll close with a great video on training and learning the left hook by a friend of mine in Australia, enjoy and learn:
(Click on the link to see the video).
I'll be posting a regular schedule for open gym training very soon, drop in's are welcome and encouraged. If I'm training alone, all the better. Love to see you here.
(Please post Comments, Questions or Suggestions to "Comments" below)
Monday, November 3, 2008
Roll Call: Tony (Mike is still MIA)
1x3min jump-rope (last 30sec double unders)
2 rounds – 10 pull-ups, 3 ring dips, hip stretch, 10 GHD sit-ups, 10 back extensions
Defense Circuit 2min/30sec 2 circuits
- Maize ball
- Rope line
Glove Drills rounds were run continuously, 1 minute for each person as the aggressor (2 minutes work) followed by 1 minute rest.
- Jab defense (2 rounds) – aggressor throws single jabs while moving around and defender catches, or slips jab and returns with single punch (jab high or low, cross high or low, body hook either side, etc). Focus is on correct defense as well as a quick return (same with the following drills).
- Cross defense (1 round)– aggressor throws single cross to head and defender rolls with cross or slips and returns with single punch (cross, lead hook, low jab, body hook, etc.).
- Jab cross defense (1 round) – aggressor throws jab cross and defender catches, slips, rolls etc and returns with single punch (cross, lead hook, low jab, body hook, etc.).
Body impact conditioning: 2x1minute rounds of body punches with gloves on (opponent stands with hands on head, punching only as hard as your opponent can take). We do this to learn how to take body punches as well as condition the midsection – no punches to solar plexus and less force when punching the floating ribs. I'll be posting a video on this very soon, so stay tuned.
We didn’t have a lot of time but were able to focus on the fundamentals and got a great workout. It’s great to be back in action.
I’ll be resuming my local fight gym review next week with Jab Fitness.
(Post comments, suggestions or questions to “Comments” below)