Two Fisted Piston
02-26-2006, 08:11 AM
Heres my training program...
Monday:
8:45 pm: 15 mins skipping(non stop, changing pace,going on one foot, running up and down while skipping,Fast pace every 30 secs or so )
9:00 pm: Body Pump class at my local gym for 1 hour
Teusday:
Rest
Wednesday:
6:30 pm: Go to my boxing club for 1 1/2 hours
15 min warm-up inluding shadowboxing
3x3 Skipping
3x3 Heavy Bag
3x3 Circuit
2x3 Excercises
5x2 Sparring
3 x 100m sprint races
Warm Down
Streching etc
Thursday:
8:45 pm: 15 mins skipping(non stop, changing pace,going on one foot, running up and down while skipping,Fast pace every 30 secs or so)
9:00 pm: Body Pump class or Spinning class at my local gym for 1 hour, then Sauna and Jacuzzi for 15 mins
Friday:
6:00 pm: o to my boxing club for 1 hour
10 min warm-up
1x3 Shadow Boxing
3x3 Skipping
3x3 Heavy Bag
3x3 Circuit
1x3 Excercises
Warm Down
Streching etc
Saturday:
Go to my local gym
5 mins warm up
5x3 Skipping
3x3 Heavy Bag
3x2 Shadow Boxing
Shoulder/Core Prep
Hold a 10-lb ball with both hands, arms extended in front of you, and move it in 10 large clockwise circles. Then move it in 10 counterclockwise circles. Raise the ball above your head and repeat.
Medicine Ball Squat
Hold the ball behind your head with both hands and squat. Two sets of 20
Medicine Ball Calf Raise
Hold the ball behind your head and go up on tiptoe. Two sets of 20
Crisscross
Lie on your back with hands clasped behind your head. Lift your legs so your thighs are perpendicular to the floor and your knees make a right angle. From this starting position bring your right knee toward your chest and extend left leg until it's straight, with the foot about a foot off the floor. At the same time raise your shoulders and rotate so that your left elbow almost touches your right knee. Return to starting position. Repeat with opposite knee/elbow. 15 each side
Treadmill Run
Begin with a one-minute jog at zero incline. Then do the following sprints, slashing the speed between sprints for 30-40 seconds to catch your breath.
12.8 kmph at 1% incline Two 30-second sprints
13.6 kmph at 1.5% Two 30-second sprints
14.4 kmph at 2% Two 30-second sprints
15.2 kmph at 2.5% Two 20-second sprints
16 kmph at 3% Two 20-second sprints
16.8 kmph at 4% Two 15-second sprints
Warm down with 1x2 Skipping and stretches
Sauna for 15 mins
Sunday:
6:30 pm: Go to my boxing club for 1 1/2 hours
15 min warm-up inluding shadowboxing
3x3 Skipping
3x3 Heavy Bag
3x3 Circuit
2x3 Excercises
8x2 Sparring
2 x 400m laps
3 x 100m sprint races
Warm Down
Streching etc
--------------------------------------------------------
Weighed-In for Dublin Championships today...
At 59.5 kg going into 60kg category!
--------------------------------------------------------
Monday:
8:45 pm: 15 mins skipping(non stop, changing pace,going on one foot, running up and down while skipping,Fast pace every 30 secs or so )
9:00 pm: Body Pump class at my local gym for 1 hour
Teusday:
Rest
Wednesday:
6:30 pm: Go to my boxing club for 1 1/2 hours
15 min warm-up inluding shadowboxing
3x3 Skipping
3x3 Heavy Bag
3x3 Circuit
2x3 Excercises
5x2 Sparring
3 x 100m sprint races
Warm Down
Streching etc
Thursday:
8:45 pm: 15 mins skipping(non stop, changing pace,going on one foot, running up and down while skipping,Fast pace every 30 secs or so)
9:00 pm: Body Pump class or Spinning class at my local gym for 1 hour, then Sauna and Jacuzzi for 15 mins
Friday:
6:00 pm: o to my boxing club for 1 hour
10 min warm-up
1x3 Shadow Boxing
3x3 Skipping
3x3 Heavy Bag
3x3 Circuit
1x3 Excercises
Warm Down
Streching etc
Saturday:
Go to my local gym
5 mins warm up
5x3 Skipping
3x3 Heavy Bag
3x2 Shadow Boxing
Shoulder/Core Prep
Hold a 10-lb ball with both hands, arms extended in front of you, and move it in 10 large clockwise circles. Then move it in 10 counterclockwise circles. Raise the ball above your head and repeat.
Medicine Ball Squat
Hold the ball behind your head with both hands and squat. Two sets of 20
Medicine Ball Calf Raise
Hold the ball behind your head and go up on tiptoe. Two sets of 20
Crisscross
Lie on your back with hands clasped behind your head. Lift your legs so your thighs are perpendicular to the floor and your knees make a right angle. From this starting position bring your right knee toward your chest and extend left leg until it's straight, with the foot about a foot off the floor. At the same time raise your shoulders and rotate so that your left elbow almost touches your right knee. Return to starting position. Repeat with opposite knee/elbow. 15 each side
Treadmill Run
Begin with a one-minute jog at zero incline. Then do the following sprints, slashing the speed between sprints for 30-40 seconds to catch your breath.
12.8 kmph at 1% incline Two 30-second sprints
13.6 kmph at 1.5% Two 30-second sprints
14.4 kmph at 2% Two 30-second sprints
15.2 kmph at 2.5% Two 20-second sprints
16 kmph at 3% Two 20-second sprints
16.8 kmph at 4% Two 15-second sprints
Warm down with 1x2 Skipping and stretches
Sauna for 15 mins
Sunday:
6:30 pm: Go to my boxing club for 1 1/2 hours
15 min warm-up inluding shadowboxing
3x3 Skipping
3x3 Heavy Bag
3x3 Circuit
2x3 Excercises
8x2 Sparring
2 x 400m laps
3 x 100m sprint races
Warm Down
Streching etc
--------------------------------------------------------
Weighed-In for Dublin Championships today...
At 59.5 kg going into 60kg category!
--------------------------------------------------------