+615

Age - 14
Height - 6'
Weight - 152 lbs

Joined boxing approx. 2 years ago.

Unbeaten in sanctioned matches. Looking for sanctioned fights in Ontario or Michigan, whatever works so it gets on the card. So if you are in my area or within 8-10 hrs driving and want a match and meet requirements, let's get it on. Many in house matches, club promotionals. No losses.

Goal: To further build lean muscle. Strength, speed, endurance. Win provincials and a shot at national team in Oct. in St. Catherines.

Will lay out the whole week in advance, then try to check in as being done.

Supplements started: Daily whey protein (30g 2x daily), L-glutamine(5g 2x daily), liquid multi-vitamins(1 tbl spoon 2x daily).

Monday:

Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down
Evening - Boxing class. Approx. 2 1/2 hrs.

Tuesday:

Morning - 4, 3 minute rounds of weight lifting and body weight exercises in 20 second increments. 1 min rest period.

20s of push ups
20s of lower ab raises
20s of burpies
20s of front dumbell raises with 20 lbs

20s of lat pulldowns with wide grip, using weight that allows many reps but is challenging
20s of pec dec
20s of lat pulldowns close grip, weight allows many reps but challenging
20s punches with weights, 5 lbs.

Rest remainder of day.

Evening - 4, 2 min. rounds of shadow boxing. 1 min rest between each round. 4, 2 min rounds skipping. 1 min rest each round. Pad work.

Wedsnesday:

Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down
Evening - Boxing class. Approx. 2 1/2 hrs.

Thursday:

*Repeat of Tuesday*

Friday:

Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down
Evening - Boxing class Approx. 2 1/2 hrs.

Saturday:

*Repeat Tuesday*

Sunday:

Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down.
Rest remainder of day.

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They call me Youngblood.


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+372

First morning done. I like. This seems like a very quick workout to what I'm compared to. Deff. need to buy a timer. Was all over the map with my timing.

p.s. will follow this routine until next Thursday, then rest Fri and Sat. until fight Sat night. Take Sunday off then resume on Monday.

+12

Hey mate suggestion for you, increase the time of the exercises to at least 30-45 seconds each (try 1 min). The current way you are doing it is not pushing your anaerobic system of energy and lactic acid threshold. As a boxer this is very important as you train your body to be able to use the anaerobic energy system for longer, thus allowing you longer endurance in the ring. If your training each body for 15 second intervals, your body is just switching from the first phase of energy deliverance to the second phase, you need to be going where your body starts to increasingly rely on the aerobic system.

This is why tabata intervals are so effective, the 20 seconds of full out exercise, followed by 10 seconds of rest and repeated 8 times allows you to constantly push this boundary, recover and push again in a very short period. Hope this helps buddy, and keep it up

Morning Salty. Those 15s per exercise are running in to each other, no rest between and basically I think are meant to add up to a 2 min. amateur round 1 min rest x 4 rounds? I dunno, my trainer put it together for me.

I do feel I could go harder tho for sure.

Yeah I don't really see much point doing 15 seconds of burpees, in 2 minutes I can do about 40 at the moment and that is intense. Mix up brother, thats the key see what works for you. What works for me may be different to you as you know your body best, no one else.

+455

who's youngblood

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If I can play with that pxxxy like how I play a guitar!

sum kid.

Salty,

Thanks for the input and the link for that DL for the training vid. much appreciated dude.

No worries mate enjoy

Founda nice rhythm for the workout with a little help from a counter until i get a timer. Going to stick to the 15 secs until i get thru these 2 matches as I don't really want to go overboard and pull a muscle or something like for my last match.

Feeling good and healthy, lotsa energy.

Good run this morning, about 5 miles at a quick pace.

Have this cold been dealing with and was worrying about it some for this weekend coming, but feel okay with it now as it hasn't seemed to mess with my cardio much.

edit : Had a great sparr tonite. - learned some good stuff and feel great. Went 10 or so rounds and didn't feel tired at all. I do most of my conditioning at home, so this frees up a lot time for working on tecnique and ring stuff. Our clubs most experienced boxer hit me with a body shot that freakin dropped me for a sec, but it was also showing me how to use the move. Hit another dude with a slip, right straight left hook that made em bleed all over the damn place. Love sparring!

Workout this morning was tough. felt a drained. Might have been not having enough to eat before it. Just a bowl of cereal right before. Or maybe cuz had such a hard work last night at the club. dunno.

+372

Mate give you a tip if you think your feeling fatigued... Measure your heart rate the morning after a day of rest and make sure you are not sore. This should be a baseline reading, if your feeling fatigued measure your heart rate before your workout, if your 10 beats a minute over the base line reading your body is still recovering so take it easy

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It's early, it's cold, it's raining, I'm achy....but sprint I must.

done : Think I will step up this too, after this weekend. Likely to 15 or 20 reps. experiment a bit with it. It's a good hard work tho and get winded pretty good and raise a good sweat.

That's it, last workout this morning. time to chillax.

My trainer told me to not have any sex before my fight Sat, no booze and no drugs. So I guess I'll have to tell all my babes to put a plug in it till then, hide the whiskey and not buy any crack. haha

One a more serious note, weight ins at 1 Pm Sat, meal for fighters at 4, doors open at 6:30, fights start at 7:30...DING! DING!

13 fights on the card

Wish me luck!

Back to training tomorrow. Going to have a look at tailoring the workout as I feel this one is not quite there yet for building muscle. What I did find interesting, is that I weighed in at exactly 150 lbs Saturday. I thought I might gain a few pounds with the supplements, but have in turn lost some. I'm okay with that.

Anyone with suggestions for weight training to my regiment, much appreciated.