Boxing oriented training regiment

(French guy alert, I might make a few mistakes :P (but I don't mind correcting them and learning from it ))

So after some time lurking on the forum, I finally decided to create an account and post my training-log(which is a good thing cause I couldn't seems to remember where I keep my notes from week to week).

First of all, a bit about myself:

I'm a 23 year old guy, 5 foot 8 and about 120 to 130 lbs. I've been trying for quite a while to gain weights but every time I up my food diet, my body make me wanna run and train more.

I've been training (my dad like to keep himself in shape and has pretty much every little boy, I followed his footsteps :) ) on and off since I was about 10 year old (starting by doing only push-up and set-up and moving up from there).

I've been more and more taking a liking to boxing since I was about 16 (aggression needed to go somewhere and my punching bag was a good place to let it go), now it's more about the fun of hearing a good sound from the bag. I've never been coached and never sparred, but I'm more and more thinking about trying it at least once. I'm adding more and more of bags sessions and boxing exercises mostly cause of the work-out it brings and cause I prefer to see the result in that way more than just being that guy who lift more and more weights.

I'm also the proud owner of a chow chow (Nanuuk) which is one of the best running partner I ever had. Sun, Rain or Snow when I get home he is waiting looking at the leash and begging (in his own way) to go run and he make sure to let me know that if I don't feel like running I won't be able to be a couch potato all night until he gets his run. Even better, he always bring me back home and the damn thing always seems to have more gas in the tank and he can always kick it up a gear or two.

My gym is my basement, in where I got: one heavy bag, one speed and one double-end. I also got a squat machine (plus lot of pulleys attached to it) and an inversion table (to do inverted set-up). I got quite a lot of free-weight too.

From time to time one of my friend is able to drag my ass in his gym (real non-boxing gym) for a cross-training session or simply a kick to the butt for him or me. But most of the time I can motivate myself enough to do it at home

Here is what my normal routine is about :
I run 2 to 3 km per day with the dog.

My work-out sessions are usually Monday/Wednesday/Friday:
2 minutes of double-end(I don't have much place to move around the bag thought) or speed-bad(depending how I fell) to warm up

Then three rounds of:
-25 squat/jumps (has high has I can) and
-10x 8 move in and out combination on the heavy bag (with 14 once gloves). I usually run all of this in less than 5 minutes for the first and the third is about 8 minutes.

- 10 V-Setups
- 6x 80lbs bench
- 8x ?70lbs?Triceps Push-down (I think the way the pulleys are made I get 0.5x the weight, but ain't too sure)
- 8x 12.5 lbs dumbbells Hammer curls followed by Seated Shoulder Presses
- 5 to 10x Inverted set-up with a weight of 10 lbs on my chest.

5 to 10 minutes cool down, which I usually work on my foot work/slow shadow boxing.

Total time is usually an hours and a few minutes to an hour and a half.

Of course as I started this training log, I had to cut down on my training time last night to go out with a few friends.

I ran the usual route with Nanuuk, but I forgot to time myself. It took about 4 songs, but I really need to find a way to find the real number of KM I run and the time.

I only did 2 sets of the work-out above without any pause in between.

We received about 4 cm of snow during the week-end(which ain't that much, but I guess the city worker were awaiting for it to melt) and the railway wasn't clear enough to run there, so I ran on the streets. Dog kept pausing to pee at each corner, because of that it was pretty much more on and off than normal running. Total time(about still going on with the songs): 9:15 minutes for 1.4 km.

Normal training:
My speed-ball seems to be deflated... So I did about a minutes on the double-end.

I decided to go easy on the squat because of the icy running.
20x jumps
10x Move-in jab, cross, left hook to the body, right hook to the body, left hook to the head, right hook to the head, Right upper to the body, Left jab while going out. (it's one of my favorite combination simply because of the 4 hook follow-up. I find it fun to do, but I gotta admit when I get tired my arm don't always come back to my guard after each one).
10x V-set-up
6x bench @ 80 lbs + bar
8x 42.5lbs (85*0.5 (just read my book))Triceps Push-down
8x 12.5 lbs dumbbells Hammer curls followed by Shoulder Presses (all followed, no pause in-between)

All of the above three time with 2x5min shadow boxing in between.

Forgot to look at the clock before hand :(

To finish it up nicely, I took a big glass of milk with one raw egg inside (and a bit of vanilla extract)

Magical thing about writing this right after the workout is that my pork chop are almost done cooking :)

Guess I'm starting a Cold... Time to kill it!

Tuesday, went home early, ran more with the dog, don't know how far I run, but jogged (with the occasional stop... Dog has to do is thing) about 45 minutes at a slow pace.

Wednesday
Tried to work out:
3 minutes of double-end
20x squat+jump
20x walk in jab, cross, right upper to the body, walk out jab
10x V-Setup
6x bench @ 80 lbs + bar
8x 42.5lbsTriceps Push-down
8x 12.5 lbs dumbbells Hammer curls followed by Shoulder Presses (had to take a breath or two at 6)

I had work a nice sweat after the first step (cold is really looking to being there) so I stop for a 5 minutes breath, and well my body never wanted to move after that.... Stop there after one set :(

Last night I was busy at work.

Friday
I was really pissed after work/traffic/everything else. So I did the stupidest thing of doing everything really fast
Ran the usual route, which was icy has hell. Don't remember how long it took me.
Did one set of the usual:
3 minutes of double-end
20x squat+jump
80x hit to the bag with a lot of moving
10x V-Setup
6x bench @ 80 lbs + bar
8x 42.5lbsTriceps Push-down
8x 12.5 lbs dumbbells Hammer curls followed by Shoulder Presses (had to take a breath or two at 4 this time....)
I added:
10x 12.5lbs shurgs

But I burned myself out and stopped after it :(

Saturday
A lot of snow fell on the city so I needed to shovel my drive-way. Took me an hour (isn't really a work-out but, still a good cardio). Plus I needed to drop Nanuuk at my father house, so a 2.5km jog(going there with the dog) and a 2.5km walk(coming back alone)

Sunday
Overslept big time this morning. I went to pick up the dog and that was about it for a work-out.

Monday
I've read somewhere that to help you shadowbox(which I kinda had difficulty to keep going at it after a while, or I just repeated over and over again the same thing), you could tie a rope to the ceiling and hit/slip it. So I tried that and it was a hell of a fun, although I'm sure for an outside viewer it would seems I'm just trying to mimic my cat.

It was damn too cold to run with the dog (well, for me not the dog...)
3minutes of double end + 3 minute of footwork
I did three set of the rest
20x squat+jump
10x Move-in jab, cross, left hook to the body, right hook to the body, left hook to the head, right hook to the head, Right upper to the body, Left jab while going out
10x V-Setup
6x bench @ 80 lbs + bar
8x 42.5lbsTriceps Push-down
8x 12.5 lbs dumbbells Hammer curls followed by Shoulder Presses (had to take a breath or two at 6 on the last rep)
10x 12.5lbs shurgs

and in between I lock my feet on the floor about shoulder wide and softly hit the knot with the left, Slip on the right, hit with the right, slip to the left. It was really fun and my 5 minutes flew by. So I started the other set right there. I finished by doing that too for about 15 minutes non-stop, before my stomach called me to the kitchen.

Tuesday morning
All I gotta say is OWWWWWWW. My back is burning and just putting my coat on was really hard. The feeling is awesome though :D.

Wednesday
I was still a bit sore from Monday, but I though it would go away (and it did) while working out.

10-10-10x Move-in cross, jab, right hook to the body, left hook to the body, right hook to the head, left hook to the head, left upper to the body, cross while going out (I simply switched all the hands for the workout)
10-10-10x V-Setup
6-6-4x bench @ 80 lbs + bar(I added 2x5 pounds for the last set)
8-8-6x 42.5lbsTriceps Push-down
8-8-0x 12.5 lbs dumbbells Hammer curls followed by Shoulder Presses
10-10-10x 12.5lbs shurgs

The rest of the week
It's cold... and I'm having a cold... Rested a lot, eat a lot of comfort food (yeahhh... I know) with lot of orange+ orange juice.

Last week I was really sick so I won't even try to talk about it :S

Monday
Was feeling a bit better. The weather is coming up -25 Celsius has oppose to the -40 we were struck for the past two weeks...

Still wasn't healthy enough to go run.

Was coming back from a week of doing nothing else than sleeping and taking it easy so I didn't push myself to hard:
2-2-0 minute of shadowboxing.
10-10-0x Move-in jab, cross, left hook to the body, right hook to the body, left hook to the head, right hook to the head, Right upper to the body, Left jab while going out
10-10-0x V-Setup
8-8-0x bench @ 80 lbs + bar(I added 2x5 pounds for the last set)
8-8-0x 42.5lbsTriceps Push-down
8-8-0x 12.5 lbs dumbbells Hammer curls followed by Shoulder Presses
10-10-0x 12.5lbs shurgs

I was taking it slowly, took me has long to do 2 sets than when my 3.

YaY!!! We got loads of snow.... I took me about 45 minutes to shovel my drive way last night and the one before.

Good thing is the temperature is back to something good, I'll go run tonight!

Been a while since I've been able to do anything... :(

Lots of shoveling and studying (I took a 3 day course that I needed to pass for my work).

Tonight I should get back to training and Thursday will be cross training time!

Had time to train last night.
3-2-1 minute of shadowboxing.
10-10-10x Move-in jab, cross, left hook to the body, right hook to the body, left hook to the head, right hook to the head, Right upper to the body, Left jab while going out
10-10-10x V-Setup+5 lbs in my hands
5-5-5x bench @ 80 lbs + bar(I added 2x5 pounds for the last set)
6-8-8x 40lbsTriceps Push-down
8-8-6x 12.5 lbs dumbbells Hammer curls followed by Shoulder Presses

Tonight I got some shoveling to do, plus they are announcing that it will be above 0 degree, so I'll most likely take a quick run.

Last night was Cross-training course.

5 min on the treadmill @ 10km/h
then for the fun part:
100 thrusters (which I didn't know you had to use the momentum from the squat to do the shoulder press)

but at each minute we had to do 5 burpees( I did not count how many of these I had to do (2 counter is the maximum my head can handle))

after we did 2 minutes of planks
20 setup
20 leg crunches
30 sec of left and right plank
2 minutes of plank (which I dropped at 1minute 30 sec (NOOOOOOOO!))

My computer at home AND at work died at the same time.... so I wasn't able to add much (although it did give me more time to train).

The temperature has been nice (up until today) so I could run in the snow + the habitual workout. I did a few more round of hitting the bag during my off training day.

been a while since I wrote anything because I've been moslty lazy/having fun (moving around but not training really much, lifting weight like 2 time the weight I used to lift and the like) for a while...

The snow is melting really fast, so now it's back to bussiness/getting back in shape for the summer.

Running is pretty much out of the question since the dog will get all wet/muddy and I've got a sharp spiky pain in my left elbow when I throw a jab/left...

Last night was a training night:
footwork / jumping for 5 minutes
5-5-5x bench @ 85 lbs + bar
8-8-8x 45lbsTriceps Push-down
8-8-8x 15 lbs dumbbells Hammer curls followed by Shoulder Presses
10-10-10x 15 lbs Shrugs
10-10-10x +10 lbs full upside down set-up attach by the feet

Today I'm feeling just the pain of feeling you did a nice workout. I'll try to only use heavy bag once a week and do less of a power shot and focusing more on the technique to help the elbow recover.

Snow is going out... Plus I got a bet with one of my friend for the first one to be able to bench more then his weight.

I also needed take my weight + height: 138lbs and 5 foot 8... (woot woot I didn't shrink)

Friday
I was still sour from wednesday, only did 2 sets:
footwork / jumping for 5 minutes
5-5x bench @ 85 lbs + bar
8-8x 45lbsTriceps Push-down
8-8x 15 lbs dumbbells Hammer curls followed by Shoulder Presses
10-10x 15 lbs Shrugs
10-10x +10 lbs full upside down set-up attach by the feet

YaaY thanks to environnement at work... I've caught another cold since Thrusday and I've got no stamina...

Thursday/monday:
5-5x bench @ 85 lbs + bar
8-8x 45lbsTriceps Push-down
8-8x 15 lbs dumbbells Hammer curls followed by Shoulder Presses
10-10x 15 lbs Shrugs
10-10x +5 lbs (first five reps) +10lbs(last five reps) full upside down set-up attach by the feet

In between the two sets of reps, I'm doing a 3 minutes rests, 3 minutes jab-straight-move to side combo, 3 minutes of catching my breath.

Not much running since the snow is melting and I don't want the dog to come back all muddy.

Snow is almost finished melting... Will be able to run soonish.

I've gotten back to be able to do all my reps with the new weight (finally)
8-8-8x bench @ 85 lbs + bar
8-8-8x 45lbsTriceps Push-down
8-8-8x 15 lbs dumbbells Hammer curls followed by Shoulder Presses
10-10-10x 15 lbs Shrugs
10-10-10x +5 lbs (first five reps) +10lbs(last five reps) full upside down set-up attach by the feet

Not much new, I'm busy outside the gym, plus I'm about to try a new gym (Ground Zero gym) has soon has my friend feel better.

Been a while again, not much worth mentioning.

Temperaure are back to more normal, been picking up running +/- 10 minutes per day(going up)

Rest is pretty unchanged, I'm stabilizing on the weight, but I seem to always have something better to do then training.

The hard part will be coming. I've got all my friday's off (plus 2 week vacataion) untill august. I've got one hell of a trouble working out when I don't come back from work. I do think that I'll keep it down to two training session a week untill I'm back to 5 days week.

Else than that well still the usual work-out trying to be able to fit more weight in there.

P.S. I just did my BMI and found out I'm a dead center 21, which is kinda a wierd cause I do feel like I could take a 20 lbs increase in my weight :S

Vacation are almost over, went to Texas for a week, didn't really eat well there. I will take my new weight when I can (hopefully this week).

Other than that I did keep up/increase a bit the training, I'm taking one week off to start up next monday.

I will post another post soonish with the new and improved complete work-out program.

Went to the cross training course last night, was one hell of a ride.

The course:
30 Burpee Broad Jump
20 Bumbell Push press (40lbs)
20 squats
20 Bumbell Renegade rows (40lbs)
Small block jog (500m)
20 kettlebell swings (50lbs)
20 Double kettlebell front squats (50lbs each)
20 kettlebell Snatch (50lbs) (10 each arm)
Small block jog (500m)
20 pull up
20 sit up
20 push up
small block job (500m)
30 Burpee Broad jump
in an hour

What I did:
30 Burpee Broad Jump
20 Bumbell Push press (25lbs)
20 squats
20 Bumbell Renegade rows (15lbs)
Small block jog (500m)
20 kettlebell swings (50lbs)
20 Double kettlebell front squats (25lbs each)
20 kettlebell Snatch (25lbs) (10 each arm)
Small block jog (500m)
10 pull up
20 sit up
20 push up
small block job (500m)
(here my friend was about fall out, so I rewinded a bit to push him through)
20 sit up 15 lbs
20 push-up
small block job (500m)
30 Burpee Broad jump
in an hour and 20 minutes.

I seriously need to be able to lift more weight on the shoulder part, those courses remind me of it....

Hey Lord Anon. I know this section isn't getting a lot of action right now, but there are a number of fighters on here that are and do train, plus others in general. Some of us just kinda stopped posting the day to day stuffs.

Glad to see you are using it and hope you continue too. It helped me stay on track when I was beginning and also helped me learn a lot too, in looking back at it and seeing progress, what worked, what didn't etc.

So hope you keep it up. And good luck.

Thanks.

Yeah I know I started a long time ago has a good small forum stalker, looking at training log and picking up the good for me versus the bad.

I wasn't sure if people would let me get this stuff down here, cause I'm not really in boxing has a sport but more has a workout, although has I said in a few posts, one day I will step into a boxing gym to get feed back and maybe after a while a spar or two(not at the same time please! lol).

And yeah the plan was to have a better view at the progression.

Current normal Mon/Wed/Fri workout

(include the daily run)

Three sets
5x 90lbs bench (cheated using the squat machine) while my right hand get heals
8x 60lbs Preachers curls
8x 47,5 lbs Triceps Push-down
8x 25 lbs dumbbells Shoulder Presses
15x 25lbs Shrugs
20x 9lbs Medicine ball to toe.
10x 9lbs medicine ball swing from side to side (trying to keep the ball at the shoulder height)

My training is power related!

25 Push ups
25 Sit ups
Hit bag for 10 minutes
Shadow box 5-10 minutes
50 Curls
Repeat that 3 times
Then go for a 15-20 minute jog

Repeat daily!

Got good power in my punches from doing this but I doubt I'd be going 12 round any time soon!

Holy molly it's been a while since I could sit down and write a warp-up.

So since I didn't have much time to write down anything, didn't have much time to work-out much... Been using the bag for a small brun-out of energy, tried to run has much has I could, but no real training session (ok maybe one or two that I took the time for myself).

Trying to get back into it since work is giving me a few moment to breath. Had a bit of a hard time eating right (starting eating at 21:00 while going to bed at 23 ain't the best for a small build) so I think I lost about 10 pound or so (I should be back to 120 :( ).

Monday:
Normal jog, been ok on the going, started to lose my breath on the come back :(
Tried to do the normal weight routine, got to hungry after the first set and a half, decided I needed to get my eating habit back before pushing it to hard.

Tonight I'll jog if I can beat the rain home, then maybe one or two abs work-out.

Quote:

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Originally Posted by Vendettos

My training is power related!

25 Push ups
25 Sit ups
Hit bag for 10 minutes
Shadow box 5-10 minutes
50 Curls
Repeat that 3 times
Then go for a 15-20 minute jog

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Thanks for the routine. I don't think I would have to much problem doing it, except for the 10 minute bag work. I don't know if I move to much while doing bag work or anything, but I can shadowbox for 10 minutes, bagwork arm won't raise after about 4 minutes of non-stop bag work.