Back in Action.

[donnydarkoIRL]

Hello there ladies and gents;
Back in training again.
In the coming weeks I'll be implementing a new training regime that I hope will have me nice and ripped again and fighting fight for next season!

So once again I appeal to you guys for input. I'm always open to new ideas and techniques as it keps my body guessing.

I'll be training 5 days or so and I'll be in both the boxing and regular gym so all ideas are appreciated.

One more time;
I'm 20,
I've dropped from 75kg to 71, walking around at 74kg.
I'm 6'1" and I'm always fit, so lay on the exercise!

[Salty]

Hey mate i'm in the same boat as you, just getting back to the gym tommorow. Want to see how much we can improve in a month or some time frame? I need to get some motivation back and this could be a way, as right now i am struggling.

[donnydarkoIRL]

I understand the lack of motivation, it's a horrible feeling for me actually.
But perhaps if you find a realistic goal, for me it's some international sparring or even fights during the summer

[Salty]

I did have motivation; a fight. But i had my cousins wedding on the night it was scheduled, so now i have to wait for an exhibition later in the year or the novices next year. So many hours of training wasted because i was 5 hours away from the location of the fight I will get over it, I guess i have something to prove now.

[donnydarkoIRL]

That has got to be frustrating man!
Do you mind me asking where you fight and at what weight?

One thing I found that helped was keeping a log.
If you log all you do it mounds up, gives you a sense of achievement and makes you want to do even more.

[Salty]

WA Australia, 69 kg will be my fight weight but right now im about 72kg.

Thats a good idea i need to set myself boundaries again. Thanks mate!

Also for your new regime do your handstand pushups and watch your back muscles rip apart, when you get good do them on bricks so you get a bigger range of motion and you will notice the difference quickly.

[donnydarkoIRL]

I box under 71kg in Ireland

How do you do handstand pushups
You don't balance do you? Get someone to hold you?

[Salty]

Ohh sweet i think your about 2 inches taller than me, so we'd be about the same build im guessing. I think i'll start a log on here again and post some pics of me now and in a month, i want to be close to fight weight so if bouts are coming up thats something i don't have to worry about.

Do a handstand up against a wall, the first few times just do this for 30 seconds, so you know you can stay balanced and your arms won't buckle. But i'm guessing that wont be the problem, the balancing will. Then just lower yourself while trying to stay upright, then push back up to the handstand position.

Handstand Pushups

Thats has pictures and probably explains it a lot better than i just have.

[donnydarkoIRL]

Cool man, that would mean we could learn effective training techniques from each other pretty easily

That sounds like a great, challenging excercise!
I'd like that a lot too as I don't do any weights on my back as such because it's risky. One arm rows I suppose, and I do hyper extensions with a weighted ball for the lower back. Thats a great idea!

[Salty]

hyper extensions with a weighted ball for the lower back

How do you do these? I really need to strengthen the lower back as i found its pretty hard to target other than doing the extension bridge.

[donnydarkoIRL]

Hyper extensions are like reverse situps I guess. You lie face downward on a special rack. The rear of the ankles or knees under a bar and your thighs on a platform. This means your legs are perfectly straight and your body from the waist up can bend to a 90 degree angle downward without hitting the floor. You can then flex the rear muscles in you lower back to perform a reverse sit up type motion.
Excellent excercise!

Deadlifts can be good, but like I said, I personally never do anything with weights on my back, it's just a phobia I guess!

Perhaps you could try those reverse sit ups on the ground.

I've seen them done with and without legs. You lie on your stomach. Hands behind the heaad and flex the lower back muscles, causing your legs and head to jerk up. About ten reps and a few sets is ok.

[Douglas]

Hello there ladies and gents;
Back in training again.
In the coming weeks I'll be implementing a new training regime that I hope will have me nice and ripped again and fighting fight for next season!

So once again I appeal to you guys for input. I'm always open to new ideas and techniques as it keps my body guessing.

I'll be training 5 days or so and I'll be in both the boxing and regular gym so all ideas are appreciated.

One more time;
I'm 20,
I've dropped from 75kg to 71, walking around at 74kg.
I'm 6'1" and I'm always fit, so lay on the exercise!

Good to see that sickness has finally left you. I'm over here in Texas, but I've done some pushups and shadowboxing, so maybe I won't lose too much of my strenght while I'm away from home.

[Sharla]

What do you mean you don't do weights for your back because you're scared of injury hitmandonny? I do them to help my back.

Lat pull downs, seated rows with proper technique and chin ups all have got to be pretty safe right?

I'd say it's more dangerous to just box and keep doing chest stuff without balancing that with back strengthening exercises.

You'll end up with bad posture, bent foreward a lot and you know how many injuries I blame on bad posture!

[donnydarkoIRL]

Well I saw a guy pop discs before when dead lifting and it scared the bejesus outta me!

But If you could post a nice back routine I'd surely try it on your reccomendation.

[diesel]

Donny - in preperation for my fights I have been following a book called "Infinite Intensity" by Ross Enamit. I add this strength and conditioning training programme to my pads, sparring, bagwork, and running.

I have seen gains in strength, power, physical shape and muscle cut (definition). Due to weight restrictions at welterweight and having to remain within the weight class, I would highly recommend this progrsamme, as ive put on no weight but feel stronger, fitter and sharper.