Today's Workout

[ballast]

Training for amateur boxing.

10/1/03 Wednesday

Rope skipping 4 rounds of 3 min work/1 min rest -alternating 30 sec of high knee running with 30 sec of fast paced skipping

2-minute drills 4 rounds of 2 min work/1 min rest -alternating 30 sec of burpees with 30 sec of fast paced shadow boxing

Strength training:
one-arm dumbell swings 3 power ladders
weighted pull-ups 3 power ladders
pistols 3 power ladders

Tornado ball wood choppers 4 rounds of 3 min work/1 min rest

Speed bag 4 rounds of 2 min work/1 min rest

[Curly Howard]

not bad

[Kempo Chris]

are you competing?

[ballast]

Thanks Curly.

Christopher-I'm not competing yet.I just got my passbook, but I don't feel as though I am anywhere close to being ready for competition yet.I just started working with a trainer and I am going need many sparring sessions before I'll even consider stepping up.I'm hoping early next year for my first bout.

[Bzob]

What is a tornado ball wood chopper

[ballast]

Bzob-A tornado ball is essentially a medicine ball(mine weighs about 12ibs) with a short rope handle attached to it.There are many different exercises you can do with it, but a wood chopper is a simulated axe swing, like a lumberjack cutting down a tree.
I've been reading a lot about how the old-time boxers use to chop wood to build rotational strength(I believe De La Hoya even included this type of work when building up for his last fight).My core muscles seem to have improved in strength from this and I feel like my crosses and hooks have gained a noticable increase in power.Beats the hell out of doing russian twists ever workout

[ballast]

10/3/03 Friday

Rope skipping 3 rounds of 3 min work/1 min rest *30 sec high knees/30 sec fast skipping

Minute drills 3 rounds of 3 min work/1 min rest *30 sec per activity
-burpees
-grasshoppers
-shadow boxing

Hang snatches 5 sets of 5 reps
Dumbell power clean and push press 5 sets of 5/4/3/2/1

Sandbag carries 5 carries of 50m

Speed bag 4 rounds of 2 min work/1 min rest

Light sparring last night(jab emphasis) and lots of work on the focus mitts.Followed by 800m intervals at the track.Average time for the 800's was 3:10.Can I get any slower?
:cuss: :cuss: :cuss:

[DOGGx0]

good **** bro. hope to hear or see you competing soon! stay open-minded and focused. keep us updated on your training and how its comming along. best of wishes!

- D0GG