My training log

[Dave1066]

Well went out and did some more skipping. Did 10 minutes and 31 seconds. My average heart rate was 125, I stayed in the zone of 150-175bpm 64% of the time. I burnt 77 calories.

After the skipping. I did some shadow boxing. I'm lucky we have big glass french doors. Where I can see my reflection. To spot bad technique and to give me something to aim for. I Mainly concentrating on my foot work and moving around whilst doing 1-2 combinations. I sometimes did combinations up to 4 punches. 1-2-3-2.

Come in from outside, did warm down stretches, and a glass of Ribena.

[Dave1066]

Well just got back from doing my first interval training in a while. Wasn't my best interval training ever, but then it wasn't going to be. I did the old interval lamp post routine. Sprint from one lamp post to the next lamp post. Then walk from that lamp post to the next lamp post. I did this on a long steep hill. I jogged all the way from my house to the bottom of the hill. Then commenced the interval training. Once I had reached the top of the interval route once, I jogged back to the bottom and did the interval training to the top of the hill again. This time after I had finish the second interval run. I continued to jog home.

The stats. All of the above took me 15 minutes and 7 seconds. My average heart rate was 134bpm. I stayed in my heart zone of 150-175bpm 69% of the time. I burned 133 calories.

Got home, did warm down stretches. Before working out and after working out. It is important to do stretching. Professional boxers take this very seriously. If you are going to train every day, its important for the health of your tendons, ligaments, joints and muscles. It is also important from the point of view of remaining flexible, which is very important to a fighter!

Later today I will do skipping, probably followed by shadow boxing.

[Dave1066]

Well at 5pm. I went outside and did 10 minutes skipping. I only timed this session. I did not use the heart rate monitor.

I should add I use an old school skipping rope. Leather rope with weighted wood handles. The rope I use is Everlast Leather Weighted Jump Rope. This type of rope is for conditioning,cordination, and developing the boxers bounce.
A speed rope. Isn't weighted and has a different use. A speed rope is used for going fast developing your cordination even further. And improving your cardio fitness. And not such a good tool for improving conditioning. But also developes boxers bounce.

Come back in side the house. Warm down stretchs. Glass of semi skinned milk.

[Dave1066]

Well not long been in from working out. Warmed up with 10 minutes skipping. It was my best skipping session ever. Practicing everyday is working out. Unfortunately I lost the data from the skip. Then I did roughly 7-10 minutes shadow boxing. Practicing footwork, jabs, and combinations 1-1,1-1-1, 1-1-2,1-1-1-2,1-2,1-2-3,1-2-3-2. I don't box with a heart rate monitor on.

Then I did plyometrics. I only went once around my plyometrics routine. This took 5 minutes and 44 seconds. My average heart rate was 158bpm, I stayed in my target zone of 150-175bpm 82% of the time. I burnt 69 calories.

After the plyometrics. I did a mix up of heavy bag and speed bag upto 55 minutes over all including all the other parts of the work out.

I then finished off with 7 minutes skipping.
Then I came in did warm down stretches, glass of semi skimmed milk, home made bacon, lettuce, cucumber, tomato, bacon, sandwich.

[Dave1066]

Well not long been in from another skipping session. At the end of 10 minutes I didn't feel that exhausted. So I went onto 15 minutes. I'm still not able to skip continuously with out going wrong. I am able to skip just under a minute with out going wrong.

I did some research on jumping rope yesterday. On boxing sites. So today I decided to do 1 minute rounds of skipping with a 30 second rest between rounds. Which seemed to work better for me! Better than I thought it would work. My usual type of skipping is running in place. Sometimes I mix it up with a double hop on one leg and alternate from leg to leg. I also mix it up jumping with both legs together. Like a double under. But not that good yet! Have tried. My cordination isn't good enough. I did today practicing moving forwards and backwards whilst skipping. I also after a lot of practice managed to go around the clock. Skipping on the spot rotating 360 degrees. Took some practice. You have to turn very slow. And watch the rope. If it flexes to much, you will catch yourself.

Anyway the stats. Time 15 minutes and 4 seconds. Average heart rate 122bpm, I stayed in my target zone of 150-175bpm 63% of the time. I burnt 122 calories.

Came in side, warmed down, half a can of soup, glass of water.

[Dave1066]

Just got back from doing a 4.6 mile jog according to google. I ran 4.6 miles in 33 minutes and 40 seconds. My average heart rate was 126bpm. I stayed in my target heart rate zone of 150-175bpm 65% of the time. I burnt 250 calories.

On the last long steep hill, near the end of the 4.6 mile circuit which I mentioned in an earlier post on interval training. I ran faster from one lamp post to the next, then resumed my normal jogging pace to the next lamp post. Then upped the pace to a sprint again. I did this for about the last 3/4 of a mile, to my house.

Then I cooled down outside. Came in did the stretches. Then a glass of semi skinned milk.

[Dave1066]

Well not long been back in, from doing an hours boxing. Started off by doing 3 two minute rounds of shadow boxing. With 30 second rests inbetween round. Practing 1-1, 1-1-2, ect.
I then went on the heavy bag for 2 minute rounds. Practicing left and right hand jolt, double jabs, hooks, shovel hooks, and occasionally uppercuts. Upto 6 punch combinations, mainly using hooks as Dempsey suggests. I even practiced doing left hand jolts to the solar plexus, followed by an striaght right or right hook. It feels and seems more powerful following with an hook. I very occasionally practiced counter punching. I'd bob down, on the way down I'd strike with a left jolt, weave to the right, and finish with an right hook.

Then I had 30 second rest. Then 2 minute round on the speedbag. I alternated between the speedbag and heavy bag upto the hour with 30 second rests. One thing I noticed today is. I am now staying on the ball of my right foot most of the time now.

I finished off with 10 minutes skipping. I definately felt the burn in my biceps. My skipping is improving.

Came inside, warm down stretches, glass of milk, and relax.