Boxing and Sambo Training Log

[OLQA]

Rest days, light jog, focused shadowboxing, riding a bike, swimming, even a just a walk is good. You don't want to do "nothing" but you don't want to do anything that causes more than a slightly elevated heart rate.

I'm not a fan of cutting weight, but its a fact of the sport. If you're fighting anyone with a decent amount of training they'll probably cut from 190 to 178, then rehydrate back up. Its probably a bit more severe in the MMA amatuers than in boxing, as there are a lot of wrestlers with in the MMA world, and without the larger gloves and headgears and the grappling aspect, the extra 10+ lbs can makea difference.

But I like the idea to try fighting at your walking weight and see how that works for you, if you can hold your own and don't feel like a little guy against a big guy, then kudos.

......................................

[OLQA]

GPP (General Physical Preparedness)

1st round and 3rd round
- Shadow boxing x 30 seconds
- Jumping jacks x 30 seconds
- Jump rope x 30 seconds
- Shadow boxing x 30 seconds
- Jumping jacks x 30 seconds
- Squats x 30 seconds

2nd and 4th round
- Shadow boxing x 30 seconds
- Jumping jacks x 30 seconds
- Jump rope x 30 seconds
- Shadow boxing x 30 seconds
- Jumping jacks x 30 seconds
- Pushups x 30 seconds

[OLQA]

Roadwork (Hill Sprints)

70% of a mile in 6:59

[OLQA]

Boxing

Skills Training
- 3 rounds of jump rope
- 4 rounds of shadow boxing with trainer
- 5 rounds of mitt work
- 4 rounds of heavy bag
- 2 rounds on uppercut bag
- 2 rounds on double end bag
- 3 rounds on speed bag

Conditioning
- 6 sets using 20lb dumbbells
- Walking 1 staircase at a time, then 2 staircases at a time and finally 3 staircases at a time

Neck Work
- 50lbs x 50
- 50lbs x 50
- 50lbs x 50
- 50lbs x 50

Core Circuits
- Medicine ball slams to the stomach: 3 x 30
- Captain chair leg raises: 1 x 20
- Captain chair knee raises: 1 x 20
- Knuckle Pushups: 1 x 20
- Pushups: 1 x 20

[OLQA]

Roadwork (moderate paced running)

2 miles

[OLQA]

Boxing

Skills Training
- 2 rounds of jump rope
- 1 round of circling the ring and shadow boxing
- 4 rounds of shadow boxing
- 3 rounds of mitt work
- 5 rounds of heavy bag
- 2 rounds on uppercut bag
- 3 rounds on double end bag
- 4 rounds on speed bag

Conditioning
- 7 sets using 20lb dumbbells
- Walking 1 staircase at a time, then 2 staircases at a time and finally 3 staircases at a time

Neck Work
- 50lbs x 50
- 50lbs x 50
- 50lbs x 50
- 50lbs x 50
- 50lbs x 50

Core Circuits
- Medicine ball slams to the stomach: 4 x 30
- Captain chair leg raises: 1 x 25
- Captain chair knee raises: 1 x 20
- Knuckle Pushups: 1 x 20
- Pushups: 1 x 15

Weight
- 192lbs

[OLQA]

5-3-1 Deadlifts/Press

Deadlifts
Set 1 - 170 x 5
Set 2 - 235 x 3
Set 3 - 270 x 3
Set 4 - 305 x 3

Overhead Press
Set 1 - 50 x 5
Set 2 - 70 x 3
Set 3 - 80 x 3
Set 4 - 95 x 3

Weighted Neutral Grip Pullups
Set 1 - 25lbs x 5
Set 2 - 40lbs x 5
Set 3 - 50lbs x 3
Set 4 - 50lbs x 3

Reverse Curls
- 45lbs x 5
- 45lbs x 8
- 45lbs x 5

Wrist Curls
- 25lbs x 10
- 25lbs x 15
- 25lbs x 15

Towel Holds
- Body weight x 30 seconds
- Body weight x 30 seconds
- Body weight x 30 seconds

[OLQA]

Boxing

Skills Training
- 20 minutes of jogging at 5.0 mph
- 3 rounds of shadow boxing with trainer
- 5 rounds of mitt work
- 3 rounds on heavy bag
- 1 round on uppercut bag
- 1 round on double end bag
- 3 rounds on speed bag

Core Circuits
- DB side bends: 20lb dumbbells in each hand x 100
- Medicine ball slams to the stomach: 4 x 30
- Captain chair leg raises: 1 x 20
- Captain chair knee raises: 1 x 20
- Knuckle Pushups: 1 x 15
- Pushups: 1 x 15

[Ogecca MaMa]

man..) 20 minutes of jogging or 15 push ups. dont be silly. if you really train - then train how its suppose to be. you dont need a coach for shadow boxing for christ sake.

even if you a beginner. hr of jogging with sprints every 2-3 minutes. if you do push ups, then do either sets of 50 or do as much as you can within 20 seconds. same with sit ups. either do lots of as much as you can for short period of time, numerous times. I cant even see a beginner do what you wrote. This is sure 1 weak gym you go to, or you are just bored and messing with us here

[OLQA]

man..) 20 minutes of jogging or 15 push ups. dont be silly. if you really train - then train how its suppose to be. you dont need a coach for shadow boxing for christ sake.

even if you a beginner. hr of jogging with sprints every 2-3 minutes. if you do push ups, then do either sets of 50 or do as much as you can within 20 seconds. same with sit ups. either do lots of as much as you can for short period of time, numerous times. I cant even see a beginner do what you wrote. This is sure 1 weak gym you go to, or you are just bored and messing with us here

While I am shadow boxing, my coach is throwing punches at me with an equipment that Nazim Richardson uses when he is training Bernard Hopkins and Mosley. It is used to work on defense and countering.

The jogging is meant to be a warm-up. I do my roadwork outside of the boxing gym. I don't do sit ups because they have been shown through numerous studies to cause spinal damage.

As for your comment about my gym, my trainer has taken multiple boxers to the golden gloves who have won and others who have reached the finals.

I noticed that all of your three posts on my thread have been sarcastic in nature and not very productive. There are tons of other threads for you to share your opinion, do it elsewhere if you are going to continue to spew trivial stuff on my log.