Revising My Program

I'm at the stage now where I think I've gone past just aiming to keep active and do what I can with an injury. I still get niggles and a bit of pain now and then but I'm not so limited in what I can do that I can't follow a periodized program.

I think it's time to inject a little more structure into my training. I can only do this to a limited point because whether or not I get to work with a trainer and what they plan to work on with me is not usually planned ahead of time. It's fairly spontaneous and can be light, technical work or pad work designed to kill me. I'm not exactly going to turn it down though because I like getting some direction occasionally.

Anyway for the times when I can set my own program I think I need a plan. Some days I do a fair bit and aim to do something similar all week but that's not the smartest way to train. I end up doing a lot of endurance workouts and loosing the intensity.

I'm going to put it in here - if anyone has any comments or suggestions I'd love to hear them.

So here is a brief summary of what I'd like to make a standard week look like:

Monday - Hard - muscular endurance
Tuesday - Easy
Wednesday - Hard - Power
Thursday - Easy
Friday - Hard - Aerobic endurance
Saturday and Sunday - Easy

Alternating with this - having one extra power day instead of muscular endurance.

Monday - Hard - Power
Tuesday - Easy
Wednesday - Hard - Power
Thursday - Easy
Friday - Hard - Aerobic endurance
Saturday and Sunday - Easy

I guess I expect boxing training and swimming to work my muscular endurance a bit so it's not as high on my priority list as the other types of hard sessions.

Also my recovery from aerobic endurance workouts is pretty good and I need it just to keep up my cycling transport to training and ability to practice technique as long as I need to - so I think I can benefit from that being a regular part of my program.

Power stuff is really important. I might try to include half a power workout on one other day as long as doing it doesn't muck me up for the rest of the week. I'll start with the above first though.

I plan to go to boxing training still 5 days a week but I'll probably cu down the length of the session or make those sessions stretching nights so I still box but not for as long. I'll still go swimming afterwards because that has helped my back big time.

Fridays are a good day for aerobic endurance because that takes a long time and would mean a late night but i can sleep in the next morning.

For muscular endurance days I was thinking I'd do a whole body workout doing weights to failure and continuous boxing rounds with relatively short breaks. I'll have to do half of the weights program in the morning to make sure i have time to get through it all.

On Power training days I'll add plyometrics in gradually as my knee allows me to do them. I'll also up the weights but reduce the reps in my resistance training and attempt some explosive rounds on the bags. I figure if I end up doing some technical work with a trainer on that day and the boxing session is not a long one I'll make sure i do explosive sprints in the pool afterwards.

Depending on what I've got happening on the weekend I'll aim to take either Saturday or Sunday off but I don't want to get into the habit of having more than one day off a week.

So any comments? Any advice welcome