My training log

[Dave1066]

First off. Some back ground information. I started boxing at the beginning of the year at the age of 26. I used to goto a Boxing gym back at the beginning of the year. My technique and fitness was good. I was fast rising amonst the ranks. With the aim to sparring when the coach thought i was ready. The gym i goto uses alot of old school techniques and train of thought. Which is why i picked it. I only had use of the club gloves. The velcro came undone in flight when i was punching a right hook onto a heavy bag at the last minute. I did a serious injury. Where instead of just fracturing the bone. I bent the bone behind my little finger knuckle. Which caused swelling under the bone service. Which took the NHS an age to diagnose. X ray, inconclusive, CT scan inconclusive, MRI scan bingo! What didn't help is i'm in a manual labour trade. So my hand didn't get much chance to heal. Was in pain for along time. In the down time. I started researching old school boxers. And boxing manuals. To make good use of the down time. I have just started training again. At home for now to get my fitness levels to a good standard before going back to the gym.

One of my favorite old school boxers and boxing manuals is Jack Dempsey's. I use alot of his stuff. And it is working well for me! You can find his Championship Boxing manual online for free.

I'm 6ft, Weight 166.6 Pounds, Male. I aspire to do local competitions. At ABC level.

My training regime is this.
Monday, 2 minutes skipping, Then hour speedball and Heavy bag.
Tuesday, 2 minutes skipping, Circuit training, then speedball and heavy bag upto the hour
Wednesday, 2 minutes skipping, Plyometrics, then speedball and heavy bag upto the hour
Thursday, Rest day
Friday, 2 minutes skipping, then hour speedball and heavy bag.
Saturday, 2 minutes skipping, Circuit training, then speedball and heavyball upto the hour
Sunday, 2 minutes skipping, Plyometrics, then speedball and heavy bag upto the hour.

I will state my fitness isn't great at the moment. If that doesn't look impressive. But it will change drastically when i become fitter. I'm not doing any road work at the moment. As i don't want to loose weight.

My circuit training regime
Warm up with 2 minutes skipping.
1, Press ups 12
2, Sit ups 15
3, One legged squat 10
4, Tricept dip 10
5, Wide arm push up 10
6, Step up, 15 per leg. 30 total.
7, Box lift 12
8, Twist sit ups 10
9, Lung 20 per leg. 40 total
10, Pull ups 3 (crap i know)
11, Squats 20
12, Foot Raises 20
13, Neck Bridges 10
14, Commando push ups 10
15, Dorsal Raises 12
16, Chin up 2 (crap i know)

At the moment i only do one set. But when fitter will go up to 3 sets.

Plyometrics (explosive exercise) Regime
Warm up 2 minutes skipping
1, Clap push ups 10
2, Burpees 10
3, Offense Hops 10
4, Box push ups 10
5, Defense Hops 10
6, Star Jumps 10
7, Sit Ups ( un supported) 10
8, Tuck Jump 10
9, Squat Jump 10
10, Leg Thrust 10

At the moment i do one set. When fitter will do 2 sets.
When i have bulked up with muscle. I will start doing road work again. To learn it into lean muscle. So that i don't drop to much weight.

Any pointers or opinions welcome. Oh Hello this is my first post

[Dave1066]

Well yesterday was my rest day. As i have gone out of sink this week. Today i did 2 minutes warm up on skipping rope. Then an hour in total swapping between the speed bag and heavy ball. I did 12 minuets on the speed ball then 12 minutes on the heavy bag(not constant with shake offs). I rotated this until the hour was up.

Overall i did sweat alot and get a good work out. The speed ball was the hardest challenge for me. Still being a relative new comer to it. But getting the hang of it now. Enough that i can feel the lactic acid build up. Which i take as a good sign and swap fist. My upper back feels like it's had a very good work out.

I also found a new combination i like on the heavy bag. Which i can't wait to try out on a sparring partner!

Overall i enjoyed today's work out.

Can't wait for the next one.

[Youngblood]

keep going with the log Dave. Hope we get a few more going again in here. Not currently training as taking time off to recover some injuries but might join back in again when I do.

Good luck with your training.

[Dave1066]

Yeah sucks when your out with an injury Youngblood. Your soon find the groove again.
Well today i did another hours workout.

I started off with 2 minutes skipping. Then i went twice through the circuit training regime. As i felt fine after the 1 set. Struggle on some of the exercises the second time round. But to be expected. Completed all the repetitions thought. By the end of the second set boy was i sweating. Then wrapped my hands and straight onto the speedball. My speedball skills are picking up quite fast. I surprised myself with how fast i was going! Then i put my gloves on and did heavy bag work. I had reread some of the sections from Jack Dempseys Championship boxing book. Put them into practice today. Have to say some of the drills. Do work up a sweat. I can now see why Dempsey's way over a modern technique creates power. If not equal even better! Will definately be honing Dempsey's technique.

Overall i got very sweaty and was a real good work out! Bring on the next session.

[Dave1066]

Well got out and did a 2 mile run this morning. First one since February. God did i find it tough going. Stopped 4 times in the last couple tenths of the last mile. Worked up a good sweat. Pace was slower than i like, to be expected at this stage. Soon as i got back. Glass of milk. Then bowl of porridge oats. Then a cup of hot tea with milk.

My time wasn't to bad. Came in at 21 minutes and 57 seconds.

Later today Plyometrics and Boxing. Bring it on.

[Dave1066]

Well as outside was wet. I had to do my Plyometrics inside today. So i went round that circuit once. Then i went outside and warmed up with a different style of skipping. The style Dempsey mentions in his Boxing manual. Which at first i wasn't as good. But then i got the hang of it. Even crossing my hands to cross the rope. Which strangely i found easier than normal. it faster aswell.

I then did the straight hand and back hand tattoo on the speedbag.
Then i practiced my foot work side to side and circling the bag. Then whilst doing that i start doing left jabs. Then 1-2. Then 1-2-1. I tried to make sure i kept my head moving from side to side. Then going low whilst still moving my head and doing 1-2. Then i practiced my power punches. Which are starting to come together nicely. Then i'd go long from the bag and practice my trigger step. Today was the best its ever been. Thanks to watching video's of Lennox Lewis. Then i practiced flurrys. Of upto 6 power punches as mention in Demseys book. Keeping to technique best i can and keep my chin in and my hands up. Sometimes i would start low then go high. With shovel hooks to body and chin. Finishing off with a left or right hook to chin or uppercut.

I swapped from heavy bag to speedball. For upto the hour. This time through the work out. I did 1 minute skipping aswell.

Then straight in. Drank some milk. Towels sweat out. Then baked beans on wholemill toast. And a cup of Hot tea with milk!