Aplin's ridiculous training!

[Aplin]

Monday

Warm up / Technique based (15 minutes)
20 Round Kicks off each leg, focus on pure power
20 Right Round Kicks followed by Left Round Kicks in one motion, pure power
20 Front Kicks off each leg, pure power
20 Front Kicks off lead leg followed by Rear Leg in one motion, pure power
20 Front Kicks off front leg sollowed by head height round rouse, pure power

Get a heavy bag and place it on its side...

1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)

Pyramid Kicks - Right Leg

You start with 1 kick, 2 kicks, 3 kicks, 4 kicks up to 10 and then back down to 1. So: 1, 2, 3, 4, 5, 6 ,7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

So basically 100 kicks, you should do this in under two minutes, EVERY kicks should be powerful, esspecially the final 5, 4, 3, 2, 1!!!

Then you repeat the above two

Get a Thai pad for beginners or heavy bag for advanced and place it on its side.

1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)
15 seconds rest
1.5 minutes : Hop over it side to side (no double jumping, etc)

Pyramid Kicks - Left Leg

You start with 1 kick, 2 kicks, 3 kicks, 4 kicks up to 10 and then back down to 1. So: 1, 2, 3, 4, 5, 6 ,7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

So basically 100 kicks, you should do this in under two minutes, EVERY kicks should be powerful, esspecially the final 5, 4, 3, 2, 1!!!

Pyramid Tuck Jumps

Tuck Jumps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Finishing Up

350 Knees on the bag in 3 minutes (technique)
250 Push kicks on the bag in 3 minutes (technique)
100 Right Round Kicks on the bag in 3 minutes (power)
100 Left Round Kicks on the bag in 3 minutes (power)

I considered after this doing another set of Pyramid kicks alternating legs. I.E. But... not today!!!

1 - 1 left, 1 right.
2 - 1 left, 1 right, 1 left, 1 right
3 - 1 left, 1 right, 1 left, 1 right, 1 left, 1 right

[Aplin]

Tuesday

Skipping - 10 minutes

3 x 3 minutes skipping as a warm up

shadow boxing with weights - 10 minutes

3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many right round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

Pad Work work 4 x 3 minutes - 15 minutes

shadow boxing with weights - 10 minutes

3 x 3 minutes pyramid shadow boxing with weights i.e:
3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many left round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

Punch Challenges - 10 minutes

Round 1 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min
Round 2 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min
Round 3 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min

Bag work 4 x 3 minutes - 15 minutes

[Aplin]

Wednesday

Warm up / Technique based (15 minutes)
20 Jabs in both stances, focus on pure power
20 Crosses in both stances, focus on pure power
20 Left Hooks, pure power
20 Right Hooks, pure power
20 Jab, Cross, Hook, pure power
20 Cross, Hook, Cross, pure power
20 Left Body Hook, Cross, Left Head Hook, pure power


10 x 10 x 10

Ross' famous 10 x 10 x 10 bag circuit. 10 punches, rest max 1/2 second, 10 punches, rest 1/2 seconds up to 10 x 10. Then repeat 10 times with 30-60 seconds rest between each 100 punches.

Wheel-barrow plyometric push ups
You hold your partners legs and they have to push up explode off the floor forward to the end of the room, you then turn around and come back. Each person does this twice.

4 x 2 minute rounds on the bag.
Rounds will be about powerful combinations with me calling them out.

Pyramid Press Ups / Punches

30 all out punches on the hand pads, followed by 30 Press Ups
20 all out punches on the hand pads, followed by 20 Press Ups
10 all out punches on the hand pads, followed by 10 Press Ups

swap over and repeat

Pyramid Press Ups / Punches

30 all out punches on the hand pads, followed by 30 Press Ups
20 all out punches on the hand pads, followed by 20 Press Ups
10 all out punches on the hand pads, followed by 10 Press Ups

[jimmie]

Very nice my man do you fight Muay Thai ?

[Aplin]

Yeah, I am fighting for a Southern title February 28th :) Quite excited, I have been training hard for it and it is still 3 months away! :D

[jimmie]

Yeah, I am fighting for a Southern title February 28th :) Quite excited, I have been training hard for it and it is still 3 months away! :D

Keep up the good work and win go win a title bro :good

[Aplin]

Thursday

Skipping - 10 minutes

3 x 3 minutes skipping as a warm up

shadow boxing with weights - 10 minutes

3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many right round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

shadow boxing with weights - 10 minutes

3 x 3 minutes pyramid shadow boxing with weights i.e:
3 mins x 5ibs,
3 mins x 3ibs,
3 mins x 0ibs

Kick challenges - 10 minutes

Round 1 - As many left round house kicks in 3 minutes as possible
Round 2 - As many front kicks as possible in alternation in 3 minutes
Round 3 - As many knees as possible in aliternation in 3 minutes

Punch Challenges - 10 minutes

Round 1 - As many Jabs in 1 min, As many crosses in 1 min, as many hooks in 1 min
Round 2 - As many L Hooks in 1 min, As many R Hooks in 1 min, as many uppercuts in 1 min

Intense Bag Work

As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds
As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds
As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds
As many puches in 15 seconds as possible, rest for 15 seconds
As many hooks in 15 seconds as possible, rest for 15 seconds

Situps
50 alternate touch toe sit ups
50 leg straight sit ups

[RDJ]

Good workout mate, I like it.

[Aplin]

Friday

Morning
Shadow boxing & bag work to warm up
K-1 Sparring - 8 x 3 minute rounds

Evening

Padwork 4 x 2 minute rounds

The guy I am fighting is an inside fighter, so the padman literally lay on me for 3 rounds, forcing me to use uppercuts, inside hooks, bodyshots and stay really-really busy, then pushing and chasing him down with a jab/cross and then getting my distance as he tried to come in.

Bagwork 6 x 2 minute rounds

Full power, averaging between 100-150 punches per round... working on basic combinations i.e. 1, 1-2, 1-2-3, 1-2-3-4, hook-cross, etc.

Plyometrics / Core

3 x 20 - Medicine ball throw sit up
3 x 10 - Press up with friend pushing on back
3 x 20 - Leg raises with partner pushing down
3 x 20 - Press ups with partner pushing on chest
Pyramid Kicks 1-10-1 (100 kicks total)

[Aplin]

Sunday

Warm up
4 x 2 minutes shadow boxing - make sure throw at least 120-150 punches per minute

Speed Drills

3 x 20 seconds Uppercuts with 5ib weights
3 x 20 seconds Punchout with 3ib weights

Power Drills

3 x 8 medicine ball throws to the right side
3 x 8 medicine ball throws to the left side
3 x 8 medicine ball cross with right hand
3 x 8 medicine ball cross with left hand
3 x 8 medicine ball jab with left hand
3 x 8 medicine ball jab with right hand
3 x 8 medicine ball slams
3 x 8 medicine ball chest pass

Pad & Bag Work :bbb

4 x 2 pad work (all power and combo based)
3 x 2 bag work (all power and speed based)
1 x 2 speed ball (just to cool down)
1 x 2 double end bag (just to cool down)

Core Training

3 x 6 full contact twist (50kg) :thumbsup
3 x 15 weighted sit up (20kg) :tired
3 x 10 seated twist (left) :good
3 x 10 seated twist (right) :good
3 x 10 medicine ball v-ups :think
1 x 5 Turkish get ups on right side 35ibs (oh fuck these hurt!) :tired
1 x 5 Turkish get ups on left side 35ibs (oh fuck these hurt!) :tired

3 x 2 minutes skipping to finish off

[Aplin]

Monday

Evening

Padwork 4 x 2 minute rounds

More distance based than usual and rounds 3,4 were kick based...

Kick Challenges

100 right kicks
300 push kicks
100 left kicks

Pyramid kicks

1-10-1 right kicks

Sparring

4 x 3 minutes of sparring

[Aplin]

Tuesday

Evening

Strength Training

I hate weights so bad, but my punching power could do with some work, so I looked up Ross Enamait's punching Power routines and this is one he recommended and as a boxing coach I trust his judgement... I think I need to work on my neider press and chest (maybe bench press).

Front Squat Push Press - 3 x 6 (15kg + bar)
Upright Neider Press - 3 x 8 (30kg + bar)
Neider Press - 3 x 6 (15kg + bar)
Dumbell Snatch - 3 x 6 (15kg + bar)
Dumbell Swing - 3 x 6 (13kg + bar)
Pull-Ups - 3 x 6 (BW, slow and controled)

Core Training

Deadlift Twist - 3 x 6 (35kg + bar = FUCK!)
Side Bend - 3 x 8 (25kg = my hands hurt!)
Russian Twist 3 x 12 (with medicine ball)
Knee Hugs 3 x 15 (with medicine ball)

Running

Ok... two things, one it was wet and therefore slippy, two the ground was slushy and this made it hard to run i.e why my times suck!!!

4 x 400m - 1 min 13 seconds
4 x 50m - 7.4 seconds

[Aplin]

I am going to keep training over Christmas... probably even Christmas day because it is on a Thursday although Thursday is usually my rest day I am away Friday, so will probably switch them... the roads will be quiet Thursday for a run and the gym obviously empty :D

[Aplin]

Christmas Morning Training... seriously, lol.

Warm up

4 x 2 minutes shadow boxing - make sure throw at least 120-150 punches per minute

Speed Drills

3 x 20 seconds Uppercuts with 5ib weights
3 x 20 seconds Punchout with 3ib weights

Power Drills

3 x 8 medicine ball throws to the right side
3 x 8 medicine ball throws to the left side
3 x 8 medicine ball cross with right hand
3 x 8 medicine ball cross with left hand
3 x 8 medicine ball jab with left hand
3 x 8 medicine ball jab with right hand
3 x 8 medicine ball slams
3 x 8 medicine ball chest pass

Technique / Combo based

7 Rounds heavy bag (2 technique, 2 speed, 2 power)
Technique: Rd1 - Just jabs, Rd2 - Just cross, Rd3 in 1, 1-2, 1-2-3, out, Rd4 uppercuts & hooks
Conditioning: Rd5, Rd6, Rd7 - All out punches and combos, aim for 200-250 per 2 minute round.

Finishing Up

3 x 2 minute rounds skipping
3 x 2 minute rounds double end bag
1 mile run for time

[Aplin]

Strength Training

Another shitty day of weights, man I hate them so, so bad... I must say though, even after 3 sessions it is easier... I almost increased my swing load today, but thought I would hold off until next week... still hate them... grrr

Dumbell Hang, Clean & Press - 3 x 6 (each arm) (15kg + bar)
Power Clean - 3 x 5 (40kg + bar)
Upright Neider Press - 2 x 8 (each arm) (40kg + bar)
Neider Press - 2 x 6 (20kg + bar)
Lunge Twist - 3 x 6 (each side) (15kg + bar)
Dumbell Swing - 3 x 6 (each arm) (15kg + bar)

Core Training

Deadlift Twist - 3 x 6 (30kg + bar = FUCK!)
Side Bend - 3 x 8 (30kg = my hands hurt!)
Russian Twist 3 x 12 (with medicine ball)
V-Ups with - 3 x 10 (with medicine ball)
Supermans - 3 x 10
Plank for time - 2:35... Happy with that!!!

I was meant to be meeting a friend for some sparring, but me broke his finger... punching his boss in the face... but don't worry... it was for a bet... (If you are currently saying 'huh!?' I said the same thing and was told 'I will explain next time i see you, haha' - my friends are strange).

[Aplin]

Warm up

5 x 2 minutes shadow boxing - make sure throw at least 120-150 punches per minute
5 x 2 minutes skipping

Pad Work

2 x 2 minutes boxing & Front kicks @ 30s rest
3 x 2 minutes muay thai @ 30s rest

Ring Craft

4 x 2 minutes - One person can punch, one person can kick
2 x 2 minutes - 15secs one person attacks, other defends

Bag Work

5 Rounds heavy bag (5 speed & power)
Conditioning: All out punches and combos, aim for 200-250 per 2 minute round.

[Aplin]

Feeling a bit run down today, been a hard few weeks I think...

Sparring - 5 x 3 minutes
Pad Work - 4 x 2 minutes

[Aplin]

I've been ill all week :( I am actually due to start my fight training for my Southern Area title match Monday... It's gonna be really intense and just looking at it is currently making me feel a little sick, haha.

I got the program I am going to follow from Sean Wright, one of my favourite Nak Muay's, who is a real, real conditioning monster. A lot of stuff is from Rosstraining & GymJones.

I liked the workout because Sean like many modern day boxing conditioning coaches doesn't believe in 6 mile runs each day, he believes more in short, but intense workouts such as sprints, burpees, minute drills and bag drills... all coupled with around 10 rounds of pads and 10 rounds of bag work a day.

Mon AM
Sprints
Pads/focus mitts
Core
Stretch

Mon PM
Shadow boxing
Sparring
Padwork (light)
Bag drills
Stretch

Tue AM
Run
Pads/focus mitts
Minute drills
Stretch

Tue PM
Shadow boxing
Padwork (hard session)
Bag work
Stretch

Wed AM
Mountain run
Sparring/padwork
Stretch

Wed PM
Skipping
Power/strength workout
Finisher
Neck and core
Stretch

Thu AM
Sprints
Pads/focus mitts
Core
Stretch

Thu PM
Shadow boxing
Sparring
Padwork (light)
Bag drills
Stretch

Fri AM
Run
Pads/focus mitts
Minute drills
Stretch

Fri PM
Shadow boxing
Padwork (hard session)
Bag work
Stretch

Sat AM
Mountain run
Sparring/padwork
Stretch

Sat PM
Skipping
Power/strength workout
Finisher
Neck and core
Stretch

[Aplin]

I have just started working full time (following a week of being sick as heck!!!), so my workouts have been a little squashed, although to be honest I've still been spending 2/3 hours a day at the gym and my workouts seem a lot more intense and this can only be a good thing for boxing I guess. I have decided that I am going to use these two weeks to build up to the schedule I posted earlier in the week because it means getting up at 6:00am, which I am too lazy to do right now ;)

Monday

2 mile run - 15 minutes, 26 seconds
5 x 2 minutes - Heavy Bag
5 x 2 minutes - Thai Pads
100 x right kicks
200 x push kicks
3 x 3 minutes sparring
2 x 5 minutes Thai pads
200 sit ups

Wednesday
6 x 2 minutes Kickboing sparring
2 x 5 minutes Jujitsu sparring (2x tap out opponent)
50 x right kick
10 minutes skipping
30 minutes technique (20 x 10 techniques full power)

Sweet 15 (rossboxing modification)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
30 seconds low squats / 15 seconds rest x 4 (3 minutes)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
15 seconds press ups / 15 seconds rest x 8 (4 minutes)

200 sit ups (50 evil dead, 50 L side crunch, 50 R side crunch, 30 Crunch, 20 Alternate touch toes)

Thursday
5 x 2 minutes Kickboing sparring
2 x 5 minutes Jujitsu sparring (4x tap out opponent)
100 x Right Kick
10 minutes skipping
30 minutes technique (20 x 10 techniques full power)

Sweet 15 (rossboxing modification)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
30 seconds low squats / 15 seconds rest x 4 (3 minutes)
15 seconds all out punching / 15 seconds rest x 8 (4 minutes)
15 seconds press ups / 15 seconds rest x 8 (4 minutes)

200 sit ups (50 evil dead, 50 L side crunch, 50 R side crunch, 30 Crunch, 20 Alternate touch toes)

[MrSmall]

That's a nice program.
The problem with me and that sort of really detailed program is that if I missed something I would feel like I wasted the day so prioritise bro!
Keep up the good work.

[Aplin]

Yeah same, that is more a template. My basic program is : technique / pads / spar :)Then a couple times a week through in some conditioning

[Aplin]

Saturday
5 x 2 minutes HARD pad work
1 hour technique (hands, feet, BJJ)
1-10-1 Right Kicks
1-10 Left Kicks
260 Push Kicks
50 HARD right round kicks, 40 alternate round kicks

[Aplin]

Monday
Sprints & Push ups
4 x 2 minutes HARD sparring
1 hour technique (hands, feet, BJJ)
2 x 2 HARD pad round
1 hour of technique based pad rounds
100 Hard right round kicks

[Dan MT]

Loving this log! :)

[Aplin]

Thank you :)

Tuesday
5 minutes skipping
3 x 2 minutes of shadow boxing with 300 punches per round
5 x 2 minutes of 30s all out shadow boxing & 30s of burpees
20 right kicks hard, 20 switch kicks hard, 50 alternating round kicks
300 Push Kicks on the heavy bad
5 x 100 speed punches on the bag
200 sit ups (50 evil dead, 50 each side, 50 crunches, 50 alternate)
50 alternate squat kicks, 25 thai squats, 25 jumps squats, 10 bench jumps

[Dan MT]

Just reading your logs makes me want to be back in Thailand.
Not long to go, heading back out in March!! :)

[Aplin]

I am not in Thailand anymore, but I am going back later in the year also :)

Wedsday
2 x 5 minutes skipping
2 x 2 minutes of shadow boxing with 300 punches per round
7 x 2 minutes of sparring
20 right kicks hard, 20 switch kicks hard, 50 alternating round kicks
In and Outs (1-10 jab, 1-10 cross, 1-20 jab-cross)
4 x 30 seconds speed kicking (42, 37, 35, 35) - build this up to 8 x 30s x (>50)
300 Push Kicks on the heavy bag
200 sit ups (50 evil dead, 50 each side, 50 crunches, 50 alternate)

[Aplin]

For anyone interested, my diet is the exact same pretty much every day:

Breakfast - Fruit & Fibre (80g) + 1 wheatabix = 400cal
Brunch - 2 Apples = 120cal
Lunch - 3 pieces of bread = 350cal, Dried Fruit = 90cal
Pre Training - Handful Raisons, Apple + Chicken + Caffine Tablets = 100cal
Tea - Fish/Chicken with Potatoes and Peas/Vegetables = 500cal
Dessert - Yoghurt - 100cal
Hydration - 8 x cups of tea = 200cal
Total = 1860cal

[RDJ]

For anyone interested, my diet is the exact same pretty much every day:

Breakfast - Fruit & Fibre (80g) + 1 wheatabix = 400cal
Brunch - 2 Apples = 120cal
Lunch - 3 pieces of bread = 350cal, Dried Fruit = 90cal
Pre Training - Handful Raisons, Apple + Chicken + Caffine Tablets = 100cal
Tea - Fish/Chicken with Potatoes and Peas/Vegetables = 500cal
Dessert - Yoghurt - 100cal
Hydration - 8 x cups of tea = 200cal
Total = 1860cal

I think your diet is in need of some fats, nuts and flaxseed oil would make good additions, but also animal fats from butter for example. You really do need them, especially when working out rigorously. Also some herbs (both on food and in tea), onions, garlic. Add cinnamon to your yogurt for example, tastes great and it's very healthy. Yogurt + apple + cinnamon + flaxseed oil = fast yet complete meal. Is "Fruit & Fibre" a brand name or something? If it is I would ditch it in favor of fresh fruit, and vary a lot. Same goes for vegetables, vary as much as you can. I'd also can the wheatabix. Your diet is rather low on protein. I'm not one of the protein shake junkies, but I think each meal should contain at least some quality protein.

Unless you are trying to lose weight I'd up the calorie intake, I wouldn't last half a day on that.

[RDJ]

A better example day would be (making it up as I go along, tomorrow should be different):

Breakfast: Cottage cheese or yogurt with pieces of apple, half a tablespoon of flaxseed oil and a decent amount of cinnamon.
Brunch: An apple and a glass of whole milk (unless you're lactose intolerant).
Lunch: Two pieces of bread, two eggs, and some orange juice.
Pre-training: A handful of raisins and nuts.
Tea: Fish/beef/chicken with potatoes and vegetables (broccoli, spinach, kale, carrots, peas, etc)
Desert: Yogurt with strawberries
Hydration: 8 cups of tea. Green tea, white tea, redbush, mint, whatever be creative. Add some herbs as well.

[Aplin]

People have tried to change my diet for months... but I have eaten that same way since 2006 so you ain't gonna change it guys, sorry ;) I have experiemented loads and the best way for me to keep my muscle mass / not pick up way and remain full of energy is that :) Different people work in different ways I guess.
Thanks for the advice though :) I guess that's why I am 63kg/64kg

I don't eat nuts, I seem to pick up bodyfat when I do... I eat cottage cheese with my bread sometimes, sometimes chicken :) 3 pieces of bread = 1.5 sandwiches with either chicken or cottage cheese

[Aplin]

Thursday - LIGHT
1 x 5 minutes skipping
2 x 5 minutes jujitsu sparring
5 x 3 minutes of pad rounds
7 x 3 minutes of footwork drills (very light)
No rest : 5 x (10 push ups, 10 sit ups, 10 fast round kicks)

Legs are very sore today from squats, rapid kicks, etc, etc, so taking it light today so I can train pads and sparring on Friday & Saturday:bbb

[Aplin]

Couple of photos just to prove I am working hard! :P

Padwork:

[Only registered and activated users can see links]

Pyramid Kicks:

[Only registered and activated users can see links]

Sparring:

[Only registered and activated users can see links]

Medicine Ball Circuit:

[Only registered and activated users can see links]

[Aplin]

Today was a tough day... lol.
Today was my strength day, I worked on my strength/muscle endurance... Being only 65kg (and having done skipping & a warm up set) I was quite impressed with my magic 50 time... I actually reckon if I did it once/twice a week for a month I could get it down to under 9 minutes, perhaps pushing for 8 minutes in about 6-8 weeks :)




Skipping
10 minutes (last 10 seconds of each minute sprint)

Magic 50 - Repeat the following 5 times for time
5 x 15kg dumbbell snatch right arm
5 x 15kg dumbbell snatch left arm
5 x 15kg dumbbell swing right arm
5 x 15kg dumbbell swing left arm
10 Burpees
TIME = 9.57

Bag Drills
3 x 3 minute - normal / fast pace, focus on technique / power / speed
5 x 1 minute - Power boxing, punching a tyre as hard as I can
5 x 30 second - Punch Out Drills (1-2-1-2-1-2-1-2-1-2, and so on)

Finishers
Press Ups / Squats - 50/50, 40/40, 30/30, 20/20, 10/10 (NO REST!)
Cool down - 50 Evil Dead SitUps

[Aplin]

Well preperation week has finished, we are now about 6 weeks out from the fight... so getting quite excited now... Just need to stop myself burning out (as per usual!!!)

Monday 12th Jan - Sunday 18th Jan - Preperation (complete)
This week was about ad******g my body clock. I got up every morning at 6am and worked out HARD in the evening.

Monday 19th Jan - Sunday 25th Jan - Getting Used to Morning Workouts (Current Phase)
This week I am going to do a nice quick 2 mile run each morning followed by shadow boxing. Evening classes remain as hard as ever, perhaps a little more padwork and this week.

Monday 26th Jan - Sunday 01st Feb - Starting Sprints
This week I will begin to pick up the morning sessions by doing longer runs and interval training (sprints). Evening classes remain as hard as ever, perhaps a little more padwork and this week.

Monday 02nd Feb - Sunday 08th Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 09th Feb - Sunday 15th Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 16th Feb - Sunday 22nd Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 23rd Feb - Saturday 28th Feb - Maintain / Rest
Probably trainin a lot of padwork/bagwork/shadowboxing intervals but lay off the weights and sprints to protect my muscles from fatique. Last session will be Wednesday evening, ready to fight on Saturday evening.

[Aplin]

I have really fucked my back up from the Magic 50 on Saturday, lol... It has been killing me all day yesterday and this morning. My fault for slacking on my form towards the end of the circuit though I guess!!! Also I can't shadow box this morning as my little brother is 'sick' and yes I say 'sick' because he is obviously faking it seeing as he has a stomach ache and headahe apparently... and yet is fine playing the wii and eating his 5 wheat-a-bix... not bad for a 5 stone 5 pound, 12 year old!!!

Got my 2 mile run done this morning, it was freezing cold and I could hardly see for the ammount of rain. I did just over 2 miles in about 16:32 minutes, which isn't bad seeing as it was my first day running in the wet with 3 hills. Will be training tonight though :)

Aim for the end of this week: Get under 15:40 minutes.

[RDJ]

You can shadowbox alone :huh

[Aplin]

I meant I had to look after him mate, lol... My parents left to work pretty much as soon as I got back from my run. It's just I usually shadow box in my kitchen because it has space, but I sat with him incase he threw up or something... I'd be in shit for leaving him then :P

My front room is too small to shadow box in properly. I got some good shadow boxing drills I wanna try out too. It is alright though, I will just do an extra few rounds at the gym this evening :)

[Aplin]

Wow... what a day!!! My best day of training in a long, long, long time!!!

Skipping
10 minutes (last 10 seconds of each minute sprint)




Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)
I got these drills from Mr Roy Jones SR and I really liked them, the idea is for rounds 1 to 3 keep moving forward and throwing punches, once you reach the ropes pivot and return, do this non-stop for the whole round.

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.




Bag Drills - 5 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations




Shadow Boxing Burpees - 5 x 2 minutes (30 seconds rest)
Oh fuck, Oh fuck... these are sickening, seriously... these are designed by someone seriously evil. You Shadow Box for 30 seconds (aim to throw 75 punches... this is not a rest!!!) and then do explosive burpees as fast as you can for 30 seconds, shadow box again for 30 seconds (aim to throw 75 punches) and then do another 30 seconds of explosive burpees. Rest 30 seconds and repeat.




Padwork - 5 x 3 minutes (30 seconds rest - erm... kind of!!!)
After each round you have to do 10 press ups and 10 squat jumps/tuck jumps and therefore rest is actually about 10-15 seconds!!!
Round 1 - Thai Pads
Round 2 - Thai Pads
Round 3 - Thai Pads
Round 4 - Focus Mitts
Round 5 - Focus Mitts




Sparring - 5 x 3 minutes (30 seconds rest)
Round 1 - Jay - 75kg Tae Kwon Do guy with ace kicks
Round 2 - Gerry - 90kg Thiaboxer (ouch)
Round 3 - Phil - Good well rounded Thaiboxer
Round 4 - Jane - very quick kickboxer
Round 5 - David - Kickboxer, very fast





Sit Ups - 200 reps
50 - Evil Dead Sit Ups
50 - Left Elbow to Knee
50 - Right Elbow to Knee
20 - Alternating touch toe
30 - Crunches

[Aplin]

Skipping
10 minutes (last 10 seconds of each minute sprint)



Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)
I got these drills from Mr Roy Jones SR and I really liked them, the idea is for rounds 1 to 3 keep moving forward and throwing punches, once you reach the ropes pivot and return, do this non-stop for the whole round.

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.




Work Capacity 101
This is horrible, really, really tough physically and really, really difficult mentally. You set the timer to beep every 2 minutes for twenty minutes.
So on: 0, 2, 4, 6, 8, 10, 12, 14, 16, 18 you do the following:
5 Rope/Towel Pull-Ups
10 medicine Ball Slams
15 Burpees
20 Jumping Jacks
You will finish in around 1.15, allowing a 45 second rest. In total you repeat the circuit 10 times (a total of 12 minutes, 30 seconds work)




Bag Drills - 5 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations




Technical Padwork - 7 x 2 minutes
Round 1 - Working just the jab and moving (Sugar Rays)
Round 2 - Inside Drill (Shoulder on bag)
Round 3 - Just Jabs (High, low, feint)
Round 4 - 1-2, 1-1-2, 1-2-1-1, 1-2-1-2
Round 5 - 1-3, 1-3-fake 2, 1-3-2, 1-fake 2-3-2




Kicking Drills
300 Alternating Push Kicks
30 seconds as many kicks as possible each leg




Sit Ups - 200 reps
50 - Evil Dead Sit Ups (nose to knee)
50 - Left Elbow to Knee
50 - Right Elbow to Knee
30 - Alternating touch toe
20 - Crunches head to knee

[Aplin]

Seriously... tomorrow has to be a light day... oh... wait... it's weight training day... dammit!

[Marcus]

Hey Aplin, im just gettin back into some Muay Thai training...

Since when i trained last, somethings have changed.

YOu know when your shadow boxing, and you throw a round kick, i used to follow rioght through with my kick and do a complete circle.

But now my coach says all the guys are now pulling there round kicks half way and , turnin your heel up when leg is at body height then stompin it down on the ground, to avoid leaving yourself open if you miss the kick.

Have you heard of this? did you understand what i mean?

[Aplin]

Yes I do understand, in Thailand I was always told to step into a kick, keep my body straight and aim to kick through the target. By stepping and leaning forward you are almost guarenteeing you will hit the target (they may block however) and you use their body to push back against and return your kicking leg back to the floor.

All your rotation and speed (therefore force of the kick) comes from the minimal contact of your foot on the floor. Stomping your heal on the floor gives you a few problems in my opinion:
1. You cannot lean forward, you are naturally learning back and therefore not balanced, not getting full kicking range
2. If your kick is caught you are not in the position to jump forward and grab the guys head, you are infact already in the position he wants to get you in order to through you off balance.

He is suggesting you do a kickboxing kick, which is all fine and good, but it isn't as powerful as a Thaikick and you need to be warey of what you are doing wrong and how it will affect you in a fight. He is correct though, IF you miss the kick, you tend to land with your back facing your opponent. In Muaythai this happens a lot and the fighters just switch their stance and return to the step-step type momentum. In K-1 wen this happens sometimes the fighter jumps in before the fighter can reset their position.

Here is what I do:

Imagine you have just thrown a round kick and missed your opponent. Your back is facing your opponent and he is coming towards you. Think about your position... you need to reset, what moves naturally come from this position and will get you back into normal stance?

Spinning back kick - best option. As your opponent comes in do a back kick to their stomach and push them back whilst you get back into you normal position and once your right foot is back on the ground I like to do a left switch kick.

Spinning Heal Kick or Spinning Outter Crescent Kick also work.

[Aplin]

Here you go, sparring session... I had just over shot a kick:

[Only registered and activated users can see links]

[Aplin]

This kick is wit heal on the floor, as you can see, I am off balance and IF he caught the kick he could have easily thrown me backwards:

[Only registered and activated users can see links]

Here I am not leaning in fully (I should be really, but I have over rotated my supporting leg), but my bodyweight is more forward meaning I will be able to jump if I needed to:

[Only registered and activated users can see links]

The best Thai Fighter in the world in my opinion is 'Yodseanklai Fairtex' so watch video of him kicking. He takes kicking through someone to another level, he steps right up and leans right in to a kick, no one is escaping them!!!

[Only registered and activated users can see links]

Video of Yod training kicks (includes slow motion look at technique):

[Only registered and activated users can see links]

Video of Yod training kicks with punches

[Only registered and activated users can see links]

A few random Yod videos of his pad training:
[Only registered and activated users can see links]
[Only registered and activated users can see links]

[Aplin]

Okiez, I managed to do a lighter day today (PHEW!) I got my weights circuit in as I promised myself I would on a Wednesday & Saturday, before doing my shadow boxing drills and bag work.

Skipping
10 minutes (last 10 seconds of each minute sprint)

Magic 50 - Repeat the following 5 times for time
5 x 15kg dumbbell snatch right arm
5 x 15kg dumbbell snatch left arm
5 x 15kg dumbbell swing right arm
5 x 15kg dumbbell swing left arm
10 Burpees
TIME = 9.05 (previous time 9.57)

Footwork / Shadow Boxing Drills - 5 x 2 minutes (15 seconds rest)
Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.

Bag Drills
5 x 3 minutes freestyle - light and technical
100 HARD KICKS off right side
100 HARD SWITCH KICKS off left side
300 alternating push kicks

[Marcus]

thanks very much Aplin, mate...that was a very precise post so thankyou.

Im not a fan of this new technique but i like to follow everything my coach says, he is a very good trainer. I might have a talk to him about what you said.

It looks as you train very hard mate so well done :good

I will have to post a vid of myself doin some round kicks to show u my style.

Also those vids were sweet!!!! I love that jump in kick, ill try that tonight...after i watch the vid 20 times at work today.

[Aplin]

thanks very much Aplin, mate...that was a very precise post so thankyou.

Im not a fan of this new technique but i like to follow everything my coach says, he is a very good trainer. I might have a talk to him about what you said.

It looks as you train very hard mate so well done :good

I will have to post a vid of myself doin some round kicks to show u my style.

Also those vids were sweet!!!! I love that jump in kick, ill try that tonight...after i watch the vid 20 times at work today.

In regards to why I train so hard in preparing for a fight:
"When you're not training; somebody else is training to kick your ass."

No problem mate, I'm happy to help anyone, as long as I'm not due to fight them anytime soon... in which case I'll help them after ;)

I feel a lot better today than I did after the magic 50 last week... I did A LOT of back stretching and A LOT of bag work / technique work after my weights yesterday and my back is great today. My arms are a little sore, but what do you expect after 3 days straight heavy bag training? :)

[xoum]

Alpin do you fight pro?

[Aplin]

Hey Xoum, I am fighting for an ISKA area title in 6 weeks, which is a professional kickboxing title against a very highly regarded kickboxer who is 7-1.

[Aplin]

Wow... I felt great today and it is VERY rare i say that, usually I am really critical of my self, but I felt really sharp in sparring and my punches & kicks on the bag felt harder than ever.

I did some padwork which felt pretty good... I was impressed with my power increases after just a few weeks of adding weights and bodyweight exercises :) It was a short, but intense session today... I think you need these a couple times a week.

Thursday

100 Right Kicks, 100 Left Kicks
5 x 2 minute pad work
8 x 2 minute sparring
5 x 2 minute bag

[xoum]

nice one alpin where is the bout going to be held?

[Aplin]

Bristol, UK mate

Me copying the yodsanklai video I posted up:

[Only registered and activated users can see links]

Me working on Pads with my trainer:

[Only registered and activated users can see links]

Me working on the bag after everyone has gone home:

[Only registered and activated users can see links]

[Marcus]

Man i really like this log, well done Aplin.

Iv never come to the training forum before, its cool.

What weight do you walk around at? and fighting weight? How tall?

Thanks.

[Aplin]

My walking and fighting weight is 63kg (although I fought in 60kg in Thailand and because I struggled to find opponents I have fought at 66kg once too).

I am 6 foot dead :)

[Aplin]

Another moderate session today, My shoulders are a bit sore from 4 days straight of bag work so stuck with:

10 minutes skipping
5 x 2 minutes sparring (hard and fast)
Work Capacity 101 (5 Pull Ups, 10 Med Ball Slams, 15 Burpees, 20 Jumping Jack) x 10 in 18 minutes

Poster for my fight is out, mine is the Southern Area Title
[Only registered and activated users can see links]

[Dan MT]

All the best for it! :)

[Aplin]

All the best for it! :)

Thanks man, as I said, the guy I am fighting is 7-1, so I know he is a big challenge for me. I am training to the extent where I KNOW I am training at least as hard as him and then trying to push further.

'Whilst you're not training, your opponent is training to kick your ass'

I try and keep this in my mind whenever I am sitting at home and tempted to play the 360 or watch television, etc.

[Aplin]

P.S. anytime you are in Bristol we'll have to meet up and do some training... :)

Did you give the Yod kick a go? How did it turn out?

[Aplin]

Just a quick workout today because my fingers on my left hand won't open and close properly... again... thanks bag work :D

Shadow boxing - Just using the mirror to work technique and footwork

Magic 50 - Repeat the following 5 times for time
5 x 15kg dumbbell snatch right arm
5 x 15kg dumbbell snatch left arm
5 x 15kg dumbbell swing right arm
5 x 15kg dumbbell swing left arm
10 Burpees
TIME = 8.50

200 Sit Ups
50 x Evil Dead
50 x left side
50 x right side
30 x knee to elbow crunches
20 x alternate touch toes


(my time is getting a lot better for the Magic 50)

17/01/09 - 9.57
21/01/09 - 9.05
24/01/09 - 8.50

Each circuit takes 1.15, so 1.15 x 5 = 6.15 total work time... I think 30 seconds is minimum rest to make sure you retain form. So my aim is 6.15 + (30 x 4) = 6.15 + 2.00 = 8.15. I am going to work for 8.15 over the next 5 weeks leading up to my fight :)

[Aplin]

Monday 12th Jan - Sunday 18th Jan - Preperation (complete)
This week was about ad******g my body clock. I got up every morning at 6am and worked out HARD in the evening.

Monday 19th Jan - Sunday 25th Jan - Getting Used to Morning Workouts (Current Phase)
This week I am going to do a nice quick 2 mile run each morning followed by shadow boxing. Evening classes remain as hard as ever, perhaps a little more padwork and this week.

Monday 26th Jan - Sunday 01st Feb - Starting Sprints
This week I will begin to pick up the morning sessions by doing longer runs and interval training (sprints). Evening classes remain as hard as ever, perhaps a little more padwork and this week.

Monday 02nd Feb - Sunday 08th Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 09th Feb - Sunday 15th Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 16th Feb - Sunday 22nd Feb - Double Workouts
This week I will be doing morning and evening workouts of padwork, sparring, bagwork, conditioning, etc...

Monday 23rd Feb - Saturday 28th Feb - Maintain / Rest
Probably trainin a lot of padwork/bagwork/shadowboxing intervals but lay off the weights and sprints to protect my muscles from fatique. Last session will be Wednesday evening, ready to fight on Saturday evening.

Training is going well, I am not running in the morning, I am skipping and doing shadow boxing instead until the January showers stop... I don't want to risk a cold just 5 weeks out from a fight.

The conditioning is going amazing though... I did 5 conditioning sessions this week:
2 x magic 50
1 x 30/30 shadow burpees (2 minutes x 5 rounds)
2 x work capacity 101

Gonna stick with Magic 50 twice a week for the next two weeks and then switch to this:

Basically its magic 100 + sledgehammer work. I dropped the DB weight to 50% of my usual magic 50 weight to make sure i made it till the end. for those who are more hardcore you could keep the same weight.


Magic 50 (1min rest after last round before sledgehammer round)

5mins sledgehammer & tire

1min rest

Magic 30 (1min rest after last round before sledgehammer round)

3 mins sledgehammer & tire

1min rest

Magic 20 (1min rest after last round before sledgehammer round)

2 min sledgehammer & tire

FINISHER - 50 medicine ball slams / 50 woodchoppers.

[Aplin]

Footwork / Shadow Boxing Drills - 5 x 3 minutes (30 seconds rest)

Round 1 - Move across the ring with Step jab, reach ropes, pivot 180 degrees.
Round 2 - Move across the ring with Jab-Cross, reach ropes, pivot 180 degrees.
Round 3 - Move across the ring with Cross-Hook, reach ropes, pivot 180 degrees.
Round 4 - Circle the ring, side stepping constantly jabbing and changing direction (Sugar Ray style)
Round 5 - Jab Slip Drills. Slip Outside come in with right uppercut, Slip inside come in with left uppercut.


Bag Drills - 6 x 3 minute (60 seconds rest)

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations
Round 6
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations



Sparring with Kadeth, number 7 ranked 72kg kickboxer in UK...
Muaythai Sparring - 3 x 3 minutes (1 minute rest)
Kickboxing Sparring - 5 x 2 minutes (1 minute rest)

Sit Ups x 200
Evil Dead - 50
Left Side - 50
Right Side - 50
Knee Crunch - 50

[Aplin]

Training today started shit, after my conditioning I thought that I was gonna collapse and not be able to do anything. I ate breakfast at 7:00am and then drank about 5 cups of coffee during the day... that was my lot... so when I turned up to training at 6:00pm I was starving and suffering from a serious lack of energy!!!

Work Capacity 101
5 pull ups, 10 medicine ball slams, 15 burpees, 20 jumping jacks x 10
19 minutes

I then did some footwork drills and just held pads for an hour

Sparring
I actually felt better after holding pads and agreed to sparring... bad idea!

Kevin (ISKA/WUMA European champion under 90KG) 8 x 2 minute rounds
I just got just to puking point and then some more and then more... lucky I didn't have any food in my stomach I think.

MMA x 10 minutes - wrestling, jujitsu, G&P, etc

Phillip (Very good boxer/K-1 fighter who is 5-0) 4 x 2 minute rounds

[Aplin]

OK, without being too gay... I have noticed some very good gains in my backs muscular deffinition wince I started doing weights and pull ups and burpees these last few weeks... And I don't mean minor enhancements either, I am talking pretty decent gains for a skinny bastard like myself :)

Well yesterday I felt a bit run down and I have a really bad pain in the back of my shoulder muscle, it is in a very small area, but feels as though someone is stabbing a needle into my muscle every 30 seconds... very sore. Any ideas?

Yesterday:
5 x 2 minutes sparring Phil (5-0 in kickboxing, 72-74kg)
5 x 3 minutes bag work

Here we go... Magic 50 time... ready...?

17/01/09 - 9.57
21/01/09 - 9.03
24/01/09 - 8.50
29/01/09 - 8.36

My goal for Saturday is to beat 8.30, but to be honest I think 8.00 is the absolute max I can hope to ever aim for, yesterday was fecking solid and I was near death at the end!!! That being said, I remember the first time I did it and I was shattered even more so than yesterday. I want to try the modified version I posted up a few weeks ago after another 3 attempts at this one. My aim is going to be for 8.15 before I do the modified version and then the week before my fight I will do one last Magic 50 (non-modified!) and aim for under 8 minutes.

The maths behind this:
1.15 is the time it takes per circuit (5 snatches each arm, 5 swings each arm, 10 burpees) and you need to do this 5 times, which is a total of 6.15. That means you have 1 minute and 45 seconds rest to split between 4 rounds (obviously the fifth circuit you need not worry about). 1 minute 45 seconds divide 4 is 26 seconds rest a round... which is nothing really, 8.15 is 30 seconds break... So currently I am taking 35 seconds rest a round, so I need to cut this by 5 and then 10 seconds!!! I began with 60 seconds rest a round mind :)

[Aplin]

Opponent just dropped out of fight... fucking brilliant.

[Marcus]

Opponent just dropped out of fight... fucking brilliant.


Awww no...you poor bugger!!!

maybe he was reading your training blob and freaked out!!!! :lol:

[Aplin]

Well after a 3 day lay off due to being depressed my dick head opponent chickened out of our fight... I got a replacement opponent. My opponent was 7-1, I am fighting the only guy who beat him... so I feel good about that...

Today:

Warm up Skipping
5 x 2 minutes heavy bag
6 x 2 minutes sparring

Magic... ready...?

17/01/09 - 9.57
21/01/09 - 9.03
24/01/09 - 8.50
29/01/09 - 8.36
01/02/09 - 8:20

WHOOOOOOOOOOOOOOOOOO!

[Aplin]

Monday 3rd

Hand is fecked... I can't even touch a heavy bag without being in agonising pain :(

Did a light session of sparring, shadow boxing and skipping

[Aplin]

Thursday 5th February

Strapped up my hand, got huge gloves on and made my padholder wear pillow like pads

Skipping - 10 minutes
End of each minute do 10 seconds as fast as possible

Shadow Boxing - 5 x 3 minute
2 x 3 minutes weighted (5ib and then 2.5ib)
3 x 3 minutes speed based (120 punches per minute)

5 x 2 minute rounds of technical pads:
RD 1: Freestyle
RD 2: Jab - Round Kick
RD 3: Jab, Cross - Switch Round Kick
RD 4: Jab, Cross, Hook - Round Kick
Rd 5: Jab, Cross, Jab, Cross - Jab, Cross, Hook - Round Kick, Switch Round Kick

Sparring
5 x 3 minute rounds of fast and technical sparring... nothing hard or aggressive.

Body Weight
10 x 10 Press Ups & Sit Ups
250 sit ups (50 Zombie, 50 Left Side, 50 Right Side, 50 Touch Toe, 50 Crunches)

[Marcus]

How did you hurt your hand mate? Will it be all better before the fight?

[Aplin]

How did you hurt your hand mate? Will it be all better before the fight?

I've had the problem for about 6 months now... It pops up now and again, this time I did it sparring without hand wraps on :(

Previous post:

My left hand, the index finger knuckle I hurt about 4 months ago punching pads over and over wilst in Thailand.

Well for the last 4-6 weeks my knuckle has been hurting again, but what I noticed is that if you put put your finger on your knuckle and I close my finger there is a grinding senation that you can feel. It really hurts to open and close and the last few days I havn't even been able to hit a bag [Only registered and activated users can see links] I can feel it also when I open and close my hand, it is like something is getting caught...

Like say pulling rope over something bumpy and it keeps snagging. Sorry, I know it is hard to describe... [Only registered and activated users can see links] Hope I made sence there... I think I am just breaking myself leading up to this fight >.<

[Aplin]

Friday

Pretty good session... you ain't gonna beieve my magic 50 time today!!!

Pads - 30 minutes working on punches and kicks
Outside leg kick - relax and aim to hit almost side ways HARD
Inside leg kick - Switch kick the inside leg
Penelty kick - More a HUGE step and really smash a kick upwards

Jab - Step and jab as hard as you can, keeping your elbow straight... this should be a KO punch
Cross - The power comes from the hips, really rotate them hard and throw the STRAIGHT right. Bring the left back to your ear as the right comes out, much like a bow and arrow.

Defence - Double block using the forearms to black straights and elbows to block hooks.
Slips - DO NOT OVER SLIP. Use the double block and just move SLIGHTLY outside of the jab, otherwise you are open to a knee / shin kick.

Sparring - 15 minutes of Ring Craft
Consistent sparring took and threw a few good punches.

Magic 50

Today I did the magic 50 with my trainer and he pushed me... damned hard... between set 1 and 2 we had NO rest and between 2 and 3 we had about 15 seconds, then for the next two we had just over 20 seconds... OUCH!

17/01/09 - 9.57
21/01/09 - 9.03
24/01/09 - 8.50
29/01/09 - 8.36
01/02/09 - 8:20
06/02/09 - 7:08

Sad thing is I don't think it will be humanly possible to beat that!!! Although my goal before fight night is now going to be 7 minutes. I think it had something to do with having the week off and obviously having my trainer stand over me pushing me, rather than being on my own.

Incredible really though... I have gone from really struggling on 9.57 down to a still difficult, but much easier 7:08... A 2 minute and 50 second drop.
I think I will have one attempt on Sunday to beat my magic 50 and then next week I am going to do the modified Magic 50 I posted up... As well as my Work Capacity 101 that I have done.

Once I have done my fight on 28th February I am going to up the weight I think to about 18kg-20kg. :bbb I could do it now, but to be honest, I don't think it will make much difference in my respitory based conditioning, it will more so work my muscles for endurance and strength, which will mean I'll be tired for 24 hours after, which is not a good idea right now.

[Aplin]

Things to work on this week:

The 'Dutch Shin Kick'
Weird to me, but it really works well... It is a kick that is like a knee sideways into the abdominals or side. Bas told me it works well because often if you throw a kick in close quarters the person will turn sideways and you can catch the lower ribs.

Blocking
I found this REALLY useful, Bas told me to keep a higher guard like K-1 fighters Badr Hari and Boneski... Keeping my guard high and using my fore-arms to take shots and really not take any punishment. If hooks come in, you can use your elbows by moving the forearms up and back slightly.

Slipping
Make sure that you are only just slipping a jab or cross. You do not want to over lean and leave yourself blind-sided or open to a shinkick / knee to the face. The movement should be so subtle that the opponents glove my glance off the outside of your glove, but as long as you don't take a shot it is fine.

Punches to kicks or kicks to punches
Bas told me that in Holland they through punch combo-kick, kick-punch combo-kick and this can be done either low or high, but typically you with finish with a low:
Jab-Cross-Hook-Outside Low Kick
Right Mid Kick-Jab-Cross-Hook-Outside Low Kick
Jab-Cross-Inside Low Kick

Ring Craft
If opponent is against the ropes try to do punch combo and then a Dutch shin kick. Or, if you push opponent into ropes hard enough they bounce off do a spinning back kick.

If opponent is in the corner, use hooks to stop them moving out and then close in.

Work on keeping stance right and pivoting off, follow up with a left hook or right cross...

[Aplin]

Question I liked:

Hey guys,

I have been working a lot on cutting off the ring and think I have got pretty good at it these days. One thing I struggle with is once I push them back to this position (i.e. against the ropes) they lean back and use a push or teep kick to keep me away.

So the problem I have is once I say land 'Jab-Cross-Hook-Kick-Jab-Cross-Jab-Cross' and the person falls back against the ropes. Now lets say they are about 4ft away from me (about the reach of a push kick). How do I get inside if they are constantly throwing teep kicks to keep me away?

I have thought about catching the kick and throwing it to the side, but I worry about dropping my hands incase they fake, step forward and begin throwing punches for example.

I know once I get into distance I want to use fast-inside based punch combinations and hooks to keep them in the corner... i.e. left hook if they try to move right, right hook if they try to move left.

Answers recieved:

1 submarine kick.. aka time his keep and kick his standing leg
2 step back, make him fight center of the ring
3 take the kick and walk in, at angles (dont get arlovskied)
4 defelct it to the outside, so you square him up
5 catch teep and pull it forward

you are in control, you need to be the agressor. a teep should not hold you back from comming in

[Aplin]

Kick & Punch Combinations:

left lead kick - right cross - left hook - right kick
left lead kick - right cross - left hook - left switch kick
Right kick - left hook - right cross - left switch kick
Right kick - left hook - right cross - right kick
Left Jab - right cross - right kick - right kick
Left jab - right cross - left switch kick - left switch kick
Left Jab - right cross - right kick - left kick
Left jab - right cross - left switch kick - right kick

Favourites:

Jab - Round Kick
Jab - Cross - Switch Round Kick
Jab - Cross, Hook - Round Kick
Jab - Cross - Jab - Cross - Jab - Cross - Hook - Round Kick - Switch Round Kick

Sparring Drills

1 guy boxes other dude does knees and kicks
1 guy must try to clinch other must try to kick and stay away
Spar 2 mins. one guy goes on defence only 30 secs and after that the other 30 secs
Ones goes in the corner or ropes, otherone attacks, 30 secs, and has to defend

Pad / Bag Work

count 1: jab
count 2; jab to the head, step out a bit, right hand to the head
count 3: jab to the head, step out a bit, right hand to the head, left hook to the body
count 4: jab to the head, step out a bit, right hand to the head, left hook to the body, lefthook to the head
count 5: jab to the head, step out a bit, right hand to the head, left hook to the body, right legkick
Hoost (6): left hook to the body, lefthook to the head, right legkick = Hoost

Sparring Drills 2
Oppononet comes in, stop him with a keep kick
He comes in again, roundhouse him to the body
He comes in again, knee him
Then switch legs
Parry jab - righthand - switch kick to the body
Parry right hand - left hook - right lowkick

[Aplin]

Jab Work

Jab - Feint - Jab
Jab - Jab
Jab - Jab - Jab
Jab High - Jab Low
Jab High - Jab Low - Jab High
Jab Low - Jab High (add hook or cross to head)
Jab - Hook - Jab
Jab - Cross - Jab - Jab
Jab - Jab - Cross

Combo's

Jab - Cross
Jab - Cross - Hook
Jab - Cross - Jab - Jab
Jab - Jab - Cross
Jab - Cross - Jab - Cross
Jab - Hook - Jab - Jab
Jab - Hook - Cross

[Aplin]

Bag Drills

Just Jab
Roy Jones (outside and then move in 3,4,5 punches and then back out)
Change directions
Inside drill of uppercuts and hooks
Keep bag at arms length, move around and just jab
Throw 6 punches, then pivot left, 4 punches, then pivot left, 2 punches, then pivot left

Ring Craft

Hook to the body - Over hand right to the head
Jab to the head - Right Cross to the body
Left Hook - Right Uppercut - Left Hook
Right Uppercut - Left Hook - Right Uppercut
Right Uppercut - Left Hook - Cross - Left Hook
Jab - Jab - Right Uppercut - Hook to Head - Hook to Body
Right Uppercut - Side step slightly to right - Cross - Left Hook
Left Jab - Left Uppercut - Right Cross

Uppercuts

- Slip opponents Jab (to the right) and then follow with a right uppercut to their chin
- Uppercuts are perfect counters to a wild left hooker (i.e. cover with the left elbow and throw hard right uppercut)

Cutting off the ring

Never follow your opponent, become his mirror and copy his movements.
A good drill is to imagine the ring as 4 squares, try to keep opponent in one of these squares. When you get him to corner to not allow him to circle out. (can be done with or without punches)

[Aplin]

Busy day today...

Morning 1.5 hours
Did a ton of pads and technique based work.
Jab-Cross-Kick and Jab-Cross-Switch Kick
Working on 5 x HARD kicks low/mid/high on both legs about 100 times!
Working on 10 x HARD punches Jab/Cross/Hook/Jab-Cross about 5 times each
Working on blocking and slipping, Defending whilst in corner using the double block
Allowing kicks to flow fast and hard i.e. left-right-kick and left-right-knee

Evening 1.5 hours
loads of technique / ring craft / discussion
2 rounds pad work (hook, uppercut, hook) and (hard jab body, over hand right)
3 rounds skipping
4 rounds bag work
5 rounds sparring

[Aplin]

Sunday with Bas

Today got up early, sore as feck and went down the gym for some hardcore training... bugger... I was dreading it, but it turned out really good.

Bas started by explaining to me that maybe I train a bit too much sometimes. He was telling me that K-1 was the way forward for me... HARD/INTENSE 3 minute rounds. He told me Muaythai was probably not such a great sport for me as I am tall and light, where as Muaythai is more geared for short and stocky guys.

He was telling me that I need to work the basics for numerous times over and over and over starting late and then going harder and harder until I am at full power. We did about an hour and a half of training... He made sure I was double blocking the whole time we worked out and was always throwing shots to make sure.

KO Punches

Step into the jab - Bringing the elbow slightly back and straight out

Throw a Cross - Throwing the hips into the punch as hard as possible, with left hand coming back to temple as right hand explodes out.

Leg Kicks - Imagine someone swinging an axe, it is almost a full circle. This is how I was told to kick, all the power comes from the hips, the leg should be fully relaxed. You should not snap the knee and there should not be a slap on the pads, more an awkward thud. Your shoulders should come right over with your hips.

Push Kick - Knee comes up to your chest and then throw your hands downwards as you explode your kick outwards through opponent and really throw your whole force and weight into it. Aim for the chest or just below as often a teep type kick will smash into the elbows.

Combinations

Jab-Cross-Dutch Kick, this should be a HARD combo, the punches should knock the head back and obscure the opponents vision. They will bring their guard up and you will be able to bring your kick up and into their ribs quickly.

Cross to Head-Hook to Body/Head-Dutch Kick, this should be a hard combo. The punch to the head will open up the shot to the body, which will knock them off balance into the right kick to either the body or the head.

Catch Kick-Step In-Right Hook Body-Right Looping Hook Head, this was a great combo, if you catch the kick and step as you do it, they are totally off balance and ready to go down with the right hooks.

Ring Craft

Bas said a good way to come out will be to do Jab-Cross-Kick, Jab-Cross-Kick, Jab-Cross-Kick as hard as possible (in total 3 times). Just to scare them of your power...:bbb

[Aplin]

Very good mood today... hands feel better and I spent a good 5 hours in the gym working my technique and my combinations.

BAS

I got to the gym and began working my hard shots with Bas... he is really technical and keeps me working hard.

We started with the 'Manohoef' Combination which was:
'Cross-Hook-Right Leg Kick' or 'Cross-Body Hook-Right Rising Body Kick'

Then we did:
Inside Leg Kick followed straight away with a jab-Cross-Outside Leg Kick

We did this about 100's of times each, and by the end you know in your mind what you are doing right / wrong with every kick you throw.

We then went in the ring and worked on some basic ring craft. Bas took great pleasure in hooking me as hard as he possibly could twice to the head. We took it in turns doing this to each other, hooking each other (left-right) as hard as possible, eventually he really whacked me and my vision went, so we did a few more and then he had to go home... I like working with him as he gives me lots to think about.

He told me I need to be more arrogant and confident when I fight. I need to be an ass hole basically, I need to walk into the ring and know I am the better man... not the better kick boxer or possessor of greater technique... The better kick boxer and better man.

I want to walk in... Not bow... I want to lean against the ropes and look at him, let him know I am not worried. In the stare down I want to look deep into his eyes and put my gloves on top of his for the power trip. I want to come out, PUNCH gloves and then lay into him with everything I have. Whether this is 2 of the hardest kicks I have ever thrown in my life or Cross-Hook-Kick... I want him to think 'FUCK!' and begin looking for a reason to quit.

Kevin

Magic 50 with an extra 1kg (18kg total) - 6:32... Oh yes... No more though, that is maxed out... I rested almost not at all and by the fifth set I could feel my technique slipping. My body has adapted to this workout, so I need to change it and begin to do something different to shock it once again.

I then did a long pad round of about 6 minutes working on my HARD jabs, HARD crosses, HARD hooks, HARD jab-Cross, HARD hook-cross. I forgot how much I enjoyed the basics... I have been looking at all this fancy stuff and only recently have I began to realise that I have been doing it wrong... I am actually only in need of the basics to win fights... If the basics are perfect... stringing perfect basics together forms a perfect combination. Sloppy basics into a long combination does not make a good combination... it makes a sloppy combination.

I then did sparring... not sure how many rounds... I think around 8 x 3 minutes. I have been told by Bas to focus on the combos I worked with him only and to use the double block. I cannot tell you how amazed I am at the effectiveness of this high block. Seriously, I hardly took a single punch to the face. Look at Remi Benjosky... He uses the same block as I have just began using and he never takes a shot to the jaw, that is what I am going to work on from now on.

[Dan MT]

Sounding good, is the high block just arms raised and a bit more forward?

[Aplin]

Kind of, have you seen Remi Benjoski fight before?

[Dan MT]

Seen him the other night eurosport! Can't remember how he had his guard haha
I'll have a scan on you tube for some videos.

[Aplin]

Last night I worked on my power technique... I spent about 2 and a half hours moving around the punch bag, kicking and punching it.

100 x Leg Kicks
100 x Hard Right Kicks
100 x Hard Left Kicks
100 x Hard Jabs
100 x Crosses
100 x Hooks

Not a great deal really, I just took my time and did each punch / kick as hard as I possibly could trying to get the technique down perfectly.

Kicks we try to bring up and then down like a whip, my kicks are feeling really, really good right now. Punches we try to really step them through and thrust full power into them. For Jabs I have been working on using the back (right) foot to push myself forwards as I jab (arm should be almost completely extended by time it lands) and stepping through.

[Aplin]

My replacement opponent dropped out... FUCKS FUCKING SAKE!!!

I turned up at the gym in a bad mood and hit some low kicks, some punches and some sparring for about an hour before going home pissed off and burying myself in a book called 'title shot' and hating the world.

Friday

4 x 5 minutes Punching Drills
4 x 5 minutes Leg Kick Drills
3 x 3 minutes HARD Sparring

[Aplin]

Saturday

HARD Jab
HARD Cross
HARD Cross-Mexican Hook
HARD Cross-Mexican Hook-Leg Kick

After 30 minute of HARD pad drills where I felt like my arms were gonna drop off Bas told me that we were going to do weights, I felt like crying... I hate weights as people who regularly read my blog know. I'm a tall, skinny fuck... not built for it at all and I like my weight as it is, but I got told I need to hit harder... fuck.

3 x 5 70kg bench press
I think Bas forgot I weigh 62kg here... It was torture and he had to help me quite a bit.
1 x 10 40kg bench press
This was much harder than it usually is... I was meant to do 20 I think also... whoops.
1 x max reps with just bar bench press
I did 40 and by the last 5 my arms were ready to drop off
50 x Jab-Cross really fast
Soon as weights finished I had to do 50 x jab-cross really fast

Back to technique:
Working on Knee to stomach
Working on Switch Knee to stomach
Working on Knee to head
Working on Switch Knee to head
Working on Jumping Knee into the mid section whilst opponent against ropes

Body Weight Conditioning
5 minutes skipping
150 sit ups (Evil Dead, Side, Crunches)
2 x (50 x squat kicks) = 100 total

[Aplin]

Cardio to try next week from Ricky Hatton:

"We also do an exercise that we call a 'bar bag', where we have a four foot high bar that we jump over for a minute. We then go straight back to the bag for a minute, back to the bar and so on. We do 12-15 rounds of them coming up to a fight, which is very hard indeed."

Bag bar: 3 minute rounds 1 minute breaks...
Ricky uses two pieces of equipmentfor this exercise the heavy bag and the bar a steel box channel with steel tripod legs at each end. The bar is about waist height off the ground and he starts by jumping overt the bar from side to side for one minute then goes to the heavy bag and punches for one minute then back to the bar for one min. Once he gets to the three minute mark he rests After a break for one minute and he repeats the sequence.

Aim:
Average joe fitness freak should aim for 25 jumps and about three rounds. Most pro's should be scoring around the 35-40 mark and doing 6-8 rounds in preperation for a similer number of rounds.

[Aplin]

Good technical / Powerful day

Skipping 3 x 3 minutes @ 30 seconds rest

Shadow Boxing 3 x 3 minutes @ 30 seconds rest

Bag Drills - 5 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations

Technique Drills:

All punches/kicks must be thrown as technically sound and as hard as possible, each punch/kick should be with pure power and perfect form.

100 x HARD Right Kick
30 x HARD Jab
30 x HARD Cross
30 x HARD Hook
30 x HARD Left Uppercut
30 x HARD Right Uppercut
30 x Left Kick
30 x Right Kick
30 x Alternate Push Kicks
30 x Front Push Kick - Rear Round Kick
30 x Switch Round Kick - Round Kick

[Aplin]

My legs were killing me today, just touching my thighs hurt from the barrage of leg kicks I ad received from a guy at 129kg to my 65kg :( MY punches are feeling pretty good though I guess.

10 minutes skipping
with last 10 seconds of each minute at sprint pace

2 hours of combo work:
HARD Jabs, Crosses and double Crosses
HARD Outside Leg Kicks
HARD Outside Rear Leg Kicks (both switch and penalty)
Inside Leg Kick - Jab
Jab - Cross - Round Kick into front of body (if opponent turns still gets their side)
Cross - Hook - Outside Leg Kick
Block Drills (maintain double block whilst slipping punches)

4 x 2 minute sparring
Phil, Kade, Gerry & Grahame

4 x 2 minute clinch wrestling
Phil, Kade, Chris, Ryan

5 x 1.5 intense pads
Hard & Basic punches with Bas

[Aplin]

Sounding good, is the high block just arms raised and a bit more forward?

Had a few more people PM me asking for explanation so took some pictures:

This is how you stand when just pacing the ring...

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When in puncing range or expecting a close shot you close up, but make sure the gap is big enough to see.

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[Aplin]

Works with Kicks also:

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And Hooks as long ad you bring your elbows slightly up and your hands further back
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[Aplin]

There are two main weaknesses to this type of block... Number 1 is that you can close up too much and leave yourself open to leg kicks if you lean back or stand too straight:

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Secondly if you leave your elbows too far apart you are open to an uppercut or knee to the jaw:

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[Aplin]

10 minutes skipping - Last 10 seconds of each minute sprint pace
100 HARD Kicks Right
100 HARD Switch Kicks Left
8 x 2 minutes pad work
250 sit ups (5 x 50 evil dead, left, right, crunch, alternate touch toe)

[Aplin]

10 minutes skipping - Last 10 seconds of each minute sprint pace
3 x 3 Punch Outs 5ib, 2ib, 0ib
100 HARD Kicks Right
100 HARD Switch Kicks Left
100 HARD Push Kicks
100 HARD Front Kicks
6 x 3 Heavy Bag

[Aplin]

Fighting on Saturday and I NEVER get nervous for fights... and I mean... I fought in Thailand against a guy with over 100 fights and I wasn't nervous... the guy I am fighting on Saturday is 2-1 and I am nervous as heck... Why? This is the first time I have fought within 200 miles of my home town... In fact I am fighting in my home town where all my friends, family and training partners are going to be watching!!!!! :scaredas: :scaredas: :scaredas:

Monday

3 x 2 minutes speed shadow boxing
3 x 5 minutes pads
3 x 5 minutes sparring drills
3 x 20 pec deck + 20 punches on pads
10 minute abs workout

1 hour Technique & Combinations:
HARD Jab
HARD Cross
1. Jab-Cross-Kick
2. Cross-Hook-Kick-Cross
3. Kick-Jab-Cross-Kick-Cross
4. Kick-Cross-Hook-Cross-Kick
4. Hook the lead arm out the way- Cross the un-guarded face
5. Jab-Jab-Step out 45 degrees-Cross

[Aplin]

Just did some reaction drills today... i.e. Kru

Attack Drills:
1. Jab-Cross-Kick
2. Cross-Hook-Kick
3. Kick-Jab-Cross-Kick
4. Kick-Cross-Hook-Kick

Block Drills:
1. Opponent Jabs - You double block & Slip
2. Opponent Crosses - You double block & Slip

Counter Drills:
1. Block High Kick with high block - Step in and Cross to face, Hook to face, Kick to body
2. Step off punches and attack when opponent is at an awkward angle

Not long left now!!!!!

[oatman12345]

Is your fight full Thai rules

[Aplin]

Nah, I had the oppertunity to fight for a kickboxing title so took it ;)

Will be nice to ave a break from knees and leg kicks though, lol... My last 6 fights have all been Thai!!!

[Aplin]

Making weight...

Sucks... I been living the last 2 days on raison's, nut's and as little water as possible to make weight at 63kg today. Basically my theory is for same day weigh ins you should never try losing more than 2kg-4kg if you are under 70kg. I personally walk around at 67kg and fight at between 63kg and 64kg.

The stomach holds between 7ibs and 10ibs of 'waste' (3kg-5kg) and you can lose about 6ibs (3kg) of water weight in 24 hours through being careful with your water intake.

My theory is that you should try and limit your water but not too vastly. Just instead of 2litres the day before drink 1litre and rely on eating high calorie per gram food for 2 days.

Basically we all know that 100grams of vegetables might have 40calories in, where as 100grams of Chocolate may have 700calories in. When cutting weight you want to fill your stomach to kill hunger pains, but at the same time consume as little calories as possible. When making weight you want your stomach to weigh as little as possible, but give you as much energy as possible. Twenty four hours before the fight you don't worry about putting on fat/muscle, you worry about what's in your gut when you get on the scales.

Imagine you have a jet pack on... You are told an energy cell the size of a brick weighs a ton and will get you one mile. Now imagine you are given an energy cell the size of a marble and told it will get you ten miles... You will obviously choose the marble as it gives more energy and will not weigh you down.

Obviously this is just what works for me and everyone is different :hi:

[Aplin]

Made weight and have done the fight... sadly ended in a draw.

It went alright, but it was just frustrating... the guy looked mean as hell, lol... I think he must do the same weights circuit as Arnie... because I thought I was fighting Sean Sherk for a minute!!! Built lad!!!

He was shorter than me, total inside fighter and literally everytime I threw a jab he would slip, come under and hold me round my waist ... then threw hooks (which did nothing) until we broke. Then I would try a combo, and he would come under again and grab my waist again... basically that happened over and over again.

I thought I might have finished it early on, I landed a jumping round kick and followed up with a hook that missed his head by about 2 inches... But the way he fought made him look a lot better than he was and made me look a lot worse than I was.

It was also much, much harder adapting to kickboxing after having fought Thai/K-1 for so long because if someone clinches me usually I like it because my knees and elbows are pretty good... this time I got warned 3 times for pulling his head down (almost knee'd him once!!!) and got told if I did it again they would take a point...

I didn't show what I could have shown, but still got a draw... When you have your worst showing and still don't lose it's surely a good sign...

[Marcus]

Well done Aplin, you can hold your head high mate.

[Aplin]

Well done Aplin, you can hold your head high mate.

Thanks mate!!!

Monday 2nd March

15 minutes practising Jab, Cross and Jab-Cross
3 x 2 minutes skipping
3 x 2 minutes bag work
3 x 2 minutes reaction pads
3 x 2 minutes pad / wrestling drills
6 x 2 minutes sparring
200 x sit ups

[Aplin]

Quick Photo:
[Only registered and activated users can see links]

I fly out to Holland in 3 weeks time... so just getting the last few weeks of UK training in before I go.

Wednesday

10 minutes skipping with last 10 minutes being fast
10 minutes bag work
30 minutes leg kick technique
05 minutes quick shadow box/squat/press ups/abs circuit

[Aplin]

5 minutes skipping

Bag Drills - 16 x 3 minute (60 seconds rest)
Not sure about you guys, but I get bored shitless doing freestyle bagwork, so I have decided that I need something to fix it. Here is a GREAT circuit I found and tested out today, it was absolutely brilliant.

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations
Round 6
Right Round Kicks
Round 7
Left Round Kicks
Round 8
Alternating Push Kicks
Round 9
Knees both body and head height
Round 10
Front Teep Kick, Right Round Kick
Round 11
Rear Push Kick, Left Round Kick
Round 12
Outside Leg Kick
Round 13
Inside Leg Kick
Round 14
Hard Jabs
Hard Crosses
Round 15
Hard Jab-Cross
Round 16
Hard Hooks

220 Sit Ups

[Aplin]

Weights today... Everyone knows how much I hate weights.

Skipping - 10 minutes, last 10 seconds of each minute flat out pace

4 x 3 - 20KG - One Arm Dumbbell Clean & Press (each arm)
4 x 4 - 20KG - One Arm Snatch (each arm)
3 x 5 - 130KG - Squat
3 x 5 - 75KG - Leg Extention
5 x 5 - B.W. - Pull Ups

[Aplin]

Wow, legs are still sore (about 37 hours ago I did weights - lol)


5 x 3 - High Pace Shadow Boxing
3 x 3 - Defensive Drills - Slipping/Double Block/Elbow Block
5 x 3 - High Paced and Powerful Bag Work

a drill I am quite liking is 30 seconds of boxing on the bag as normal and then 30 seconds of ramming the bag into the wall as hard as possible whilst alternating which side of the bag your shoulder is on. Hard to explain, so maybe I will film it for anyone interested :)

[Aplin]

Fuckity Fuck Fuck... Conditioning

3 x 3 skipping

3 x 5 minute circuit
Min 1 - Heavy Bag, consistent punches
Min 2 - Heavy bag cleans
Min 3 - Burpees
Min 4 - Partner kicks - you and partner kick bag as hard and fast as possible alternatively
Min 5 - Lateral Jumps over large heavy bag (!you will really struggle with this!)

8 x 3 minutes inside based drills
Round 1 - Your partner body shots you, you can only move
Round 2 - Your partner covers and you try to hit them
Round 3 - Your partner runs at you, you have to push them away
Round 4 - Your partner tries to hold you, you try to jab them as they come in
Round 5 - You work on body shotting / head hooking your partner
Round 6 - You work on covering whilst your opponent hits you
Round 7 - You go into your opponent, put your head on their chest and launch as many shots as possible before they push you away
Round 8 - You try to get into your partner, coming under their jab

[Aplin]

Skipping - 10 minutes

Shadow Boxing - 3 x 3 minutes
Round 1 - Punching and rapid movement
Round 2 - Three Punch Combo's followed by a knee
Round 3 - Just Round Kicks, Crescent Kicks, Push Kicks, Knees

Pad Work
Jab - Round Kick x 10
Cross - Switch Kick x 10
Cross - Hook - Round Kick x 10
Jab - Cross - Switch Kick x 10
Jab - Cross - Body Hook - Outside Leg Kick x 10
Inside Leg Kick - Cross (as landing) - Hook - Outside Leg Kick x 10

Bag Work - 10 minute
1 Minute Punches , 1 Minute Kicks - VERY high pace

3 x 3 Minutes Skipping

10 x 3 Minute Rounds Bag Work
Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Inside Drill (shoulder must remain touching bag)
Round 6
Right Round Kicks
Round 7
Alternating Push Kick
Round 8
Knees both body and head height
Round 9
Left Round Kicks
Round 10
Front Teep Kick x 10, Rear Push Kick x 10 (repeat)

Tabata - Punch Bag - Clean & Press
20 seconds lifting and pressing heavy punch bag, 10 seconds rest x 8
Tabata - Punch Outs
20 seconds straight punches, 10 seconds rest x 8

200 Sit Ups

[Aplin]

10 Minute Warm Up
2 x 2 minutes K-1 Sparring (Moderate Pace)
3 x 3 minutes K-1 Sparring (Very High Pace)

[Aplin]

10 minutes skipping

3 x 3 minutes : Working low kick-punch or punch-low kick combinations on bag

Partner Pads : Cross-Hook-Outside Leg Kick
Partner Pads : Cross-Body Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Step & Cross-Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Mid Right Kick
Partner Pads : Outside Leg Kick - Switch Mid Left Kick

3 minutes : Low Kick Sparring
3 minutes : I can only Low Kick, Partner can only Punch
3 minutes : I can only Punch, Partner can only Low Kick

Flow Drills : 4 punch/kick combos that must be left-right-left right or right-left-right-left

200 Sit Ups : 50 Evil Dead, 50 Left Side, 50 Right Side, 30 Alternate Touch Toe, 20 Crunch

[Aplin]

10 minutes skipping

Bag Work
2 Minutes - Just Jab
2 Minutes - Just Cross
2 Minutes - Jab - Cross
2 Minutes - Jab - Jab - Cross AND Jab - Cross - Jab
2 Minutes - Hook
2 Minutes - Free Style
100 Round Kicks (Making sure top of shin goes into the bag)
100 Leg Kicks (Making sure top of shin goes into the bag)

Technique Work
Partner Pads : Cross-Hook-Outside Leg Kick
Partner Pads : Cross-Body Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Step & Cross-Hook-Outside Leg Kick
Partner Pads : Inside Leg Kick-Mid Right Kick
Partner Pads : Outside Leg Kick - Switch Mid Left Kick
Partner Pads : Left Block-Left Switch Kick-Cross-Hook-Outside Leg Kick

Strength
3 x 1 - 150KG Squat (Just testing)

[Aplin]

[Only registered and activated users can see links]

[Aplin]

10 minutes skipping

Glove Combo's:
Low Kick Defence - Step back and Kick-Punch
Mid Kick Defence - Catch, throw (up or round) and kick
High Kick Defence - Lean back and Kick
Jab-Inside Kick-Cross-Outside Kick
Left Block-Left Kick-Cross-Hook-Low Kick

Sparring (about 10 minutes)

[Aplin]

10 minutes skipping, sprinting final 10 seconds of each minute

3 x 3 minutes boxing on pads/wrestling
45 seconds boxing/45 seconds wrestling
30 seconds boxing/30 seconds wrestling
30 seconds punch outs
30 seconds rest

3 x 3 minutes rapid shadow boxing (active recovery)

2 x 2 minutes jabbing whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner jabs - busy pace

2 x 2 minutes double & triple jabbing whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner double & triple jabs - busy pace

2 x 2 minutes jabbing & hooking whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner jabs & hooks- busy pace

2 x 2 minutes jabbing to body & head whilst partner blocks - busy pace
2 x 2 minutes blocking whilst partner jabs body & head- busy pace

2 x 2 minutes jab-cross-jab or jab-hook-cross whilst partner block - busy pace
2 x 2 minutes blocking jab-cross-jab or jab-hook-cross - busy pace

2 x 2 minutes jab-cross-jab or jab-hook-cross whilst partner block - busy pace
2 x 2 minutes blocking jab-cross-jab or jab-hook-cross - busy pace

3 x 2 minutes sparring just jabs (very busy pace)

Conditioning to finish
20 thai kicks (10 left leg/ 10 right)
20 push kicks alternating legs
20 Burpees

x 10 rounds

[Aplin]

5 minute run
10 minutes skipping

3 Minute Heavy bag rounds

Round 1:
1st Minute - Just Jab
2nd Minute - Jab followed by kick
last 30 sec - As many jabs as possible

Round 2:
1st Minute - Just Crosses
2nd Minute - Crosses followed by kicks
last 30 sec - As many crosses as possible

Round 3:
1st Minute - Just lead hooks & lead uppercuts
2nd Minute - Hooks/Uppercuts followed by kicks
last 30 sec - As many left hooks as possible

Round 4:
1st Minute - Just rear hooks & lead uppercuts
2nd Minute - Hooks/Uppercuts followed by kicks
last 30 sec - As many right hooks as possible

Round 5:
1st Minute - Jab-Cross-Hook
2nd Minute - Jab-Cross-Hook followed by kicks
last 30 sec - Jab-Cross-Hook-Low Kick as fast as possible

Round 6:
1st Minute - Jab-Cross-Jab
2nd Minute - Jab-Hook-Cross
last 30 sec - Jab-Cross-Jab-Push Kick

Round 7:
1st Minute - Just Front Kicks
2nd Minute - Just Push Kicks
last 30 sec - Alternate Front & Push Kicks

Round 8:

3 Minutes - 3 Body Hooks - Push bag - Punch air as many times before it comes back - *REPEAT*

Round 9:
1st Minute - Block left - Right Round Kick
2nd Minute - Block Right - Left Round Kick

Round 10:
1st Minute - Front Kick - Right Round Kick
2nd Minute - Push Right - Left Round Kick

Round 11:
50 Fast Round Kicks Right
50 Fast Round Kicks Left
50 Hard Round Kicks Right
50 hard Round Kicks Left

200 Sit Ups - Evil Dead Sit Ups, Left Side Sit Ups, Right Side Sit Ups, Alternate Touch Toe Sit Ups, Crunches

[Aplin]

Wow.... really fucked up lesson today, really, really pushed everyone towards the end of the lesson and I left with a ton of bruises on my face, haha.

Skipping
10 Minutes

Heavy Bag Rounds
2 Minutes - Just - Jab and Double - Jab
2 Minutes - Jab - Cross and Cross - Jab
2 Minutes - Jab - Cross - Jab and Cross - Jab - Cross
2 Minutes - Left Uppercuts and Right Uppercuts
2 Minutes - Jab - Hook - Cross and Jab - Cross - Hook
2 Minutes - Hook - Cross - Hook and Cross - Hook - Cross

Sparring Drills
3 Minutes - Just Jabbing whilst partner Blocks
3 Minutes - Just blocking whilst partner Jabs
3 Minutes - Jab Sparring
3 Minutes - Jab Sparring
3 Minutes - Jab Sparring
3 Minutes - Attack with Cross - Hook and Hook - Cross
3 Minutes - Defend against Cross - Hook and Hook - Cross
3 Minutes - Attack with Cross - Hook - Cross and Hook - Cross - Hook
3 Minutes - Defend against Cross - Hook - Cross and Hook - Cross - Hook

3 x 3 Minutes Boxing on Pads/Wrestling
45 seconds boxing/45 seconds wrestling
30 seconds boxing/30 seconds wrestling
30 seconds punch outs
30 seconds rest

Sparring 3 x 3 Minutes
3 Minutes - (15 seconds Attack/15 seconds Defend) x 6

This was brutally hard, you threw everything you had into it for 15 seconds, whilst your opponent is only allowed to defend. After that they attack for 15 seconds and you just defend. It builds up and up and up, you get into a competition of who can land the most and hardest shots and literally by the end of the third 3 minute round it is like an old schools Mexican legends match... :!:

[Aplin]

10 minutes skipping
6 x 3 minute bag rounds
Magic 50
5 x Right Arm Snatches, 5 x Left Arm Snatches, 5 x Right Arm Circles, 5 x Left Arm Circles, 10 x Burpes) x 5

[RDJ]

Bump :think

[Aplin]

Got some tests as I have been really not well... vomiting shit loads of blood and stuff... Hoping it is nothing serious :(

Cheers for enquiring

[RDJ]

Got some tests as I have been really not well... vomiting shit loads of blood and stuff... Hoping it is nothing serious :(

Cheers for enquiring

E[Only registered and activated users can see links] that's fucked up mate. Let us know how it works out.

[Aplin]

E[Only registered and activated users can see links] that's fucked up mate. Let us know how it works out.

Will do man, don't think it's boxing related sadly... Originally thought it was sommit like being belted in kidneys too hard but sadly not.

Could be some type of stomach ulcer or sommit... problem is cause of the blood loss I have possibly become anaemic (i.e. low iron count due to blood loss), which is sapping by energy and meaning I am very, very faint / dizzy / light headed / short of breath all the time...

Not the best way to train!!! I'm still trying to shadow box using my dumbells / bands and I'm thinking about getting a bag at home. But I don't think I'll see a gym for a while... here's to hoping though!!!

[RDJ]

Will do man, don't think it's boxing related sadly... Originally thought it was sommit like being belted in kidneys too hard but sadly not.

Could be some type of stomach ulcer or sommit... problem is cause of the blood loss I have possibly become anaemic (i.e. low iron count due to blood loss), which is sapping by energy and meaning I am very, very faint / dizzy / light headed / short of breath all the time...

Not the best way to train!!! I'm still trying to shadow box using my dumbells / bands and I'm thinking about getting a bag at home. But I don't think I'll see a gym for a while... here's to hoping though!!!

I'm by no means an expert mate, but please make sure it has nothing to do with your diet combined with rigorous exercise. If I remember correctly your diet is very strict and not too high on nutrients. I'm not saying that's a cause because honestly I don't have a clue, but please ask your physician about it.

[Aplin]

I'm by no means an expert mate, but please make sure it has nothing to do with your diet combined with rigorous exercise. If I remember correctly your diet is very strict and not too high on nutrients. I'm not saying that's a cause because honestly I don't have a clue, but please ask your physician about it.

Yeah man, I've mentioned my diet and stuff, I've had my bloods done, so we'll see how that turns out. They checked my glucose, iron levels, kidney function, liver function and shed loads of other stuff. He doesn't think it's any off that stuff. Hopefully something shows up cause if not I gotta have some camera thing shoved in my throat and check out my upper stomach...

I am thinking it could be ulcers or something but could be anything I guess... just from reading up on-line it sounds similar. GP's are nightmares because they always tell you best and worst case scenario but nothing in between, lol.

I only actually went to doctors as my mate said:
'My friend had similar symptoms and ended up having a tumour the size of a Grapefruit in his colon...'

On reflection seeing as I have like a 24-26 inch waist I wouldn't be able to fit a Grapefruit in here!!! But I still feel better for knowing that in 2-4 weeks I'll know why I'm puking enough blood to keep a vampire happy for a month!!!

[RDJ]

Glad you're getting it checked out man, that's some nasty shit. I hope it turns out to be something relatively harmless, keep me informed. Tumours are highly unlikely at your age so don't sweat it too much.

[RDJ]

Any new developments?

[Aplin]

Sent you a PM mate :) Apologies if you are eating lunch / breakfast :p

[Aplin]

And....... BACK!

Monday 11

1 Hour technique work - Elbows, Knees, Punches & Kicks

Tuesday 12 AM

5 x 1.5 minutes bag work
5 x 2 minutes hill sprint

Tuesday 12 PM

2 hours technique
5 x 1.5 minutes bag work

Thursday 14

2 hours technique
5 x 1.5 minutes bag work

Friday 15

1 hour technique work
5 x 1.5 minutes pad work
5 x 1.5 minutes sparring with Kevin
5 x 1.5 minutes sparring with Suzie
5 x 1.5 minutes bag work

Saturday 16

1 hour technique work
5 x 1.5 minutes pad work
5 x 1.5 minutes sparring with Kevin
5 x 1.5 minutes sparring with Suzie
5 x 1.5 minutes bag work

Monday 17 - 5.5 hour gym session

*1 hour of pad combos (1-2-kick, 2-3-kick, high kicks, low kicks, etc)
*Practicing jabbing as person comes in (hard stepping or stepping back and hooking)
*Circuits of 30s work, 30s rest x 15 sets (burpees, tuck jumps, press ups, squats, jumping lunges, etc)
*5 x 1.5 minutes sparring random people
*10 minutes intense boxing pad work
7 x 1.5 minutes bag work
80 x squats, 80 x sit ups, 80 x press ups
*1 hour clinch work
*3 x 1 minute intense clinch sparring
*4 x 3 minutes Full Thai Sparring

Working on inside leg kick whilst forcing opponent to circle right
Working on outside leg kick whilst forcing opponent to circle left
As shoter opponent steps in jab them hard in face
Jab and step back two steps, as opponent chases step off and hook or kick
From Muaythai plum throw over shoulder and come under elbow, hold and knee to exposed ribs.
From pummel position touch closest knee with hand, as they pull leg back - deep knee to the body

[Aplin]

Tuesday

ANKLE ABOUT SIZE OF A TENNIS BALL!!!!

An hour of simple techniques:
1-2-Kick
1-2
2-3
Jabbing whilst moving forward and back
Inside Leg Kick
Outside Leg Kick

5 minutes of circuits to warm up
15 minutes of bag work focusing on moving around the bag after each strike
5 x 1.5 minutes sparring
15 minutes technique work

[Aplin]

Wednesday
30 minutes yoga
1 hour technique on bag - jab and move
30 minutes partner based technique work
2 minutes on, 1 minute off of pad-bag-bag-pad-bag-pad

[Aplin]

Warming up just skipping around and stretching for 10 minutes

Hardcore bag work - 11 minutes
Punches 1 min,
Right round kicks, 1 min
Punches 1 min,
Left round kicks 1 min
Punches 1 min
Rear Push kicks 1 min
Punches 1 min
Front Push kicks 1 min
Punches 1 min
Alternating Push kicks 1 min
Knees for 1 min

2 minutes rest

Hardcore bag work AGAIN - 11 minutes
Punches 1 min,
Right Leg kicks, 1 min
Punches 1 min,
Left Leg kicks 1 min
Punches 1 min
Rear Push kicks 1 min
Punches 1 min
Front Push kicks 1 min
Punches 1 min
Alternating Push kicks 1 min
Knees for 1 min

2 minutes rest

5 x 1.5 minutes on Thai pads
Round 1 - Technique and power based
Round 2 - Technique and Speed based
Round 3 - Speed and Power Based
Round 4 - Right Kick - Left Kick (as many as possible)
Round 5 - Jab - Cross - Round Kick (as many as possible)

2 minutes rest

5 x 1.5 minutes holding Thai pads
Tried to make most of it, moving my feet around and keep changing direction, imagining it was a fight and looking at how they open up and give me shots etc.

Endurance based Bag Work
3 minutes x Right Round Kick
3 minutes x Left Round Kick
3 minutes x Push Kick (left, right, alternating)
3 minutes x Just Knees
3 minutes x Push Kick - Round Kick

[Aplin]

Friday Afternoon

Thought you guys might be interested in results from my brand new Garmin Forerunner 305 today... it's a watch that has a GPS & Heart Rate Monitor built in... This is the first time I have run since being diagnosed with anaemia a few months ago, so I'm pretty impressed with my time.

[Only registered and activated users can see links]

2 mile run in 14 Minutes 20 Seconds
5 x 100m sprints with 30 seconds rest between each sprint.

Friday Evening

6 x 1.5 minutes of intense Thai Pads.
Round 1 - Jabs & Distance
Round 2 - Jab-Cross-Slip-Hook-Cross-Slip-Hook
Round 3 - Push Kicks and Knees
Round 4 - Just Round Kicks
Round 5 - Left Round Kick - Right Round Kick
Round 6 - Jab - Cross - Kick

5 minutes kicking at ankles on the pads
30 minutes clinch techniques
100 leg kicks on a bag full of saw dust (OUCH!)

Tomorrow or Sunday

1 Mile run as fast as I fecking can!!! :D

I think I'm gonna use the indoor function to see how high I can get my heart rate with:
(Burpees - 30 seconds / Shadow boxing - 30 seconds) x 2 (2 Minutes Total) - for 5 rounds

HARD Leg Kicks on a SOLID bag - which I am gonna film ;)

[Aplin]

Monday

Cycle - 30 minutes - 300 calories - 20km
5 minutes of 30/30 circuits
4 x 3 minute rounds of bag work
4 x 3 minute rounds of pad work
5 x 3 minute rounds of sparring

[Aplin]

Tuesday Morning Run

Beat my 2 mile time comfortably, could have done a lot better, but I was quite tired and that 20km cycle (about 12.5 miles isn't it?) killed my legs a little bit :P

22nd May - 2 mile run in 14 Minutes 20 Seconds (7.10 per mile)
26th May - 2 mile run in 13 Minutes 45 Seconds (6.51 per mile)


[Only registered and activated users can see links]

My pace this time round seems a lot more steady also, the time before looks quite zig-zaggy, so that's good I guess... Finally my heart rate was 3bpm lower on average and I ran faster, so that has got to be an improvement? :)

[QuestionKid7]

Great job Aplin keep it up

[Aplin]

Tuesday Evening
2 x 2 minutes tyre jumping to warm up

10 metres up and down x 10 for jab, cross, teep, push kick, left round kick, right round kick

Shadow Burpees x 5 Rounds x 2 minutes
30 seconds Burpees, 30 seconds Shadow Boxing x 2 (2 minutes total)

[Only registered and activated users can see links]

30 minutes Technique Work
Spinning off punches to stop them being a combo.
Leg Kicking when someone spins off a kick
Hooking when people try to escape corner
Clinch when trapped in corner

5 x 1.5 minutes pad work
Round 1 - Just Punches
Round 2 - Just Kicks
Round 3 - Punches & Kicks
Round 4 - Alternate Left & Right Kicks
Round 5 - Jab, cross, Round Kick

[Aplin]

Found this online, they used this on the ultimate fighter, might try it later in the week.

5 minutes at 5 mph
5 minutes at 6 mph
5 minutes at 7 mph
5 minutes at 8 mph
5 minutes at 9 mph
5 minutes at 10 mph

[Aplin]

Thursday Morning

Slightly annoyed at myself... Decided to try doing a half mile warm up before attempting my 2 mile run today... turned out it actually hindered me I think. I found running at a 10 minute mile pace easy... I reckon I could easily bang out a 10km (6 mile) run compared to a 3.22km (2 mile) run... obviously at a steadier pace... maybe 8-9 minute mile.

Anyway, I woke up with a cold this morning and thought that I should do a warm up to clear the flem from my throat... straight away I realised I was finding it harder to breath, my throat hurt and I was coughing up green flem, I did the warm up and my legs were already hurting...

[Only registered and activated users can see links]

For the first mile I felt shit and nearly gave up, but thought bugger it, I'll give just matching my previous mile time... Turns out I managed to push myself to my best mile time so far and beat my first mile time by about 18 seconds... work that out!!!
Anyway, I still beat my previous overall time and this run had more hills in, I guess any gain is a positive, just annoyed I could have done better.

[Only registered and activated users can see links]

I also think running 2 miles at such a pace with boxing workouts in between 2 days after each other is pushing it. For the next 2 weeks I'm going to run on a Monday and Friday


Anyway, my current stats:

22nd May - 2 mile run in 14 Minutes 20 Seconds (7.10 per mile)
26th May - 2 mile run in 13 Minutes 45 Seconds (6.51 per mile)
28th May - 2 mile run in 12 Minutes 40 seconds (6:50 per mile)

HOWEVER
1st mile was run in 6:59 with average heart rate of 175bpm...
2nd mile was run in 6:41 with average heart rate of 188bpm...

[Aplin]

Found this and thought it was quite interesting...

[Only registered and activated users can see links]

Boxing

Boxingis an anaerobic sport. The sport has been estimated as approximately 70-80% anaerobic
and 20-30% aerobic. Anaerobic means to conduct an activity without oxygen. Anaerobic exercise, like boxing, stresses the muscles at a high intensity for short periods of time. A perfect example is a fast
combination that a fighter throws in the ring. The only aerobic part of the fight is when you are not throwing punches or when you are in the corner between rounds. The aerobic part of your exercise has to prepare you to last through the anaerobic part of the fight without running out of gas.

Anaerobic exercise is 80-90% of your max out put. Benefits include an improved VO2 maximum (the ability to use a greater amount of oxygen during exercise) and thus an improved cardio-respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. Since the intensity is high, more calories will be burned. Although more calories are burned in this zone, 85% of the calories burned are from carbohydrates, 15% from fat and less than 1% are from protein.

The most skillful fighter will have difficulty contending with an opponent who has superior anaerobic endurance and power. This is why you must make anaerobics a part of your conditioning program.

Boxing is an explosive, ballistic sport. The only way to prepare for this sport is by training in a manner, which mimics the demands that you will encounter inside the ring. The ring is a lonely place for the fighter who is not in shape.

The anaerobic zone is when you have thrown multiple punches and you have run out of gas because of exhaustion. You have just reached your Lactic Acid Threshold.

What to do about that Lactic Acid Threshold:

First of all we have to raise that lactic acid threshold. I remember when I was a lot younger the first time I tried to swim under water. I wanted to see how far I could swim while holding my breath. When I realized that I could not swim very far I repeated the effort everyday and each day the distance that I could swim while holding my breath increased.

That's a simple representation of how you will build your Lactic Acid Threshold. When you throw fast punches, or sprint for example after about 20 seconds your body starts creating lactate in order to slow you down and make you rest. Your body does that because you are pushing it so hard. When you are training at a slower aerobic pace your body has time to process the converting of carbohydrates and fats into glucose. When we train or fight and someone says you ran out of gas; glucose is technically what represents that gas. Glucose is what the body burns like gas.

Remember that when you are operating in the aerobic zone because your body can process oxygen; it has time to convert carbohydrates and fats in to glucose. Just like holding your breath to swim further everyday. You must train in the anaerobic zone in order to increase the length of time that you can throw punches. Start with 20 and 30 second sets otherwise your training will be counter productive. First you have to build maybe three or four 20 second flurry's into each round. Then you have to make sure your body has what it needs to perform. Carbohydrates are what the body breaks down and stores in the muscle as Glycogen. When your body need energy (gas) and it doesn't have time to process it because you are working so hard and fast; your body will find the gas stored in your muscles as Glycogen. That's the reason runners especially sprinters load up on carbohydrates in thier diets. The body need energy fast so it turn to the Glycognen that is stored in the muscles.

Glycogen does not stay stored in the muscles so you will need to make sure to load up on the carbs regularly especially if your are training hard everyday.

It is imparative that you incorporate anaerobic training into your routine. This will allow you to increase your Lactic Acid Threshold. A important point to remember is that your body can only supply 60 to 90 minutes of energy each day when you are working at this level. As a boxer anaerobics is a most to improve energy, endurance and strength. If you are not using anaerobic training please do so immediately or you will fail as a boxer.

Another good article:
[Only registered and activated users can see links]
or
[Only registered and activated users can see links]
or
[Only registered and activated users can see links]

[Aplin]

More Interesting Notes about Strength Building

Starting Strength Tuesday / Thursday / Saturday

WEEK 1
MONDAY - WORKOUT A
WEDNESDAY - WORKOUT B
FRIDAY - WORKOUT A

WEEK 2
MONDAY - WORKOUT B
WEDNESDAY - WORKOUT A
FRIDAY - WORKOUT B

Workout A

Squats 3 x 5: Working Sets 115
WU 2x5x45, 1x5x65, 1x3x85, 1x2x95

Bench Press 3 x 5: Working Sets 115
WU 1x5x45, 1x5x65, 1x3x85, 1x2x95

Deadlift 1 x 5: Working Sets 135
WU 1x5x65, 1x3x95, 1x2x115

**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Accessory Work
Decline Weighted Situps : 3x10x35
Hanging Leg Raises: 3x10
Hypers : 3x10

Workout B

Squats 3 x 5: Working Sets 120
WU 2x5x45, 1x5x65, 1x3x85, 1x2x95

Standing Millitary Press 3x 5: Working Sets 65
WU 2x5x45, 1x3x55, 1x2x60

Power Clean 3 x 5: Working Sets 75
WU 2x5x45, 1x3x55, 1x2x65

**2x8 Chin-ups (recommended mainly if doing the cleans)

Accessory Work:
Weighted Decline Situps : 3x10x35
Hanging Leg Raises: 3x10
Weighted Hyperextensions : 3x10x25

How much rest between sets should I take?
1-2 minutes between working sets.
How much weight should I start with?
Find your 5 rep max (5RM) for a particular exercise, then start with 70% of that. If you can't do that/don't know it, start conservative and add 5-10 lbs each week until you plateau. Drop 15-25 lbs and start adding weight again.

Am I trying to increase by 2.5% or 5 lbs each workout?
Who cares. If you can add 5 lbs, great you're showing improvement. If its less than that, thats still good too!

From Leigh Remedios

I think for strength you should aim for body weight over head press, 1.5 x bw bench, 2 x bw squat and 2.5 x bw deadlift to be as strong as you'll ever need to be for fighting.

Building strength will increase speed - building bulky muscle will slow you down and make you gas. if you weigh the same but can generate more power, it makes sense that you'll be able to move faster. weight training is a great way to burn fat, as well. i think strength is VERY important quality that contributes to a number of other abilities, including endurance, explosiveness, balance, coordination etc

Note to self

HICT is not really high rep - well i guess it is but incredibly high rep - you do as high resistance as you can handle without going over your anabolic threshold for 20 mins, 5 min rest, then another 20 mins. i think joel says you can do it on a spin bike with resistance right up, so you do 30 rpm. Do a search on sherdog

[Aplin]

Thursday Evening

Fighting my first B class match in the UK on Sunday, so a relatively light day today (keeping in mind I did a 2 mile run this morning also).

Warm Up
3 x 2 minutes tyre jumping

Mini Circuit 1
1 minute leg raises
1 minute back extentions
1 minute crunches
1 minute nose touch floor press ups

Light Technique Work
10 minutes practicing jumping knees
10 minutes bag work

Mini Circuit 2
30 seconds back and forth over bag
30 seconds side to side over bag
30 seconds alternating split jumps over bag
30 seconds chest height tuck jumps
30 seconds alternating knees to chest
1 minute leg raises
1 minute back extentions

Catching Kicks
Catch right round kick
Catch right round kick, step back and throw it

Clinch Work
3 x 3 minutes clinch work - new partner each minute
3 x 1 minute clinch work
3 x 3 minute clinch work - new partner each minute
3 x 1 minute clinch work

Just Yoga from now until Sunday :)

Guy I'm fighting is 2-1-1 (1 KO), I am 2-0-1 (1 KO) in Muaythai so should be a good fight :D

[Aplin]

Hello guys... fought last night, amazing fight... full European Thai rules, we smashed each other. I personally think itwas damned close... I'm an English guy fighting in Wales against a Welsh guy, so knew right away it would be a hard match.

I'm 2-0-0 in Muaythai and my opponent is 2-0-1 in Muaythai and also has a purple belt in Jiujitsu, so on paper is a good match. He has 2 KO's from his two wins, having also KO'ed a guy highly regarded named 'Dan Wilson'. I was nervous coming in as I has seen the guy knockout someone in about 40 seconds and was told by a number of people not to take the fight...

I took it and I lost... but I didn't lose by much... it was very close. I think I took 2 rounds, he took 3 but he ended up scoring a knockdown so I think the score cards read '46-48' to the other guy, which over 5 rounds is pretty close.


'JIMPY' V Marc Mung-Korn - 66KG
WAR!!!! Both fighters gave good accounts of themselves despite some after the bell antics in one of the rds.This fight was awesome, Jimpy working in close, ApIin at long range. Then 'Whack' Jimpy would throw a punch that would knock down a horse. ApIin withstodd a knock down and kept coming for more, Jimpys eye was cut in 3rd rd, with ApIin trying to cause a stoppage by aiming high kicks at the eye. Result was a Pts win for Jimpy after some impressive knockdowns. ApIin was very impressive and proved himself as no mug!

[Only registered and activated users can see links]

[Aplin]

Tuesday - Getting back into training 2 days after fight

A bit sore to say the least, ribs killing me, legs killing me... but other than that I'm fine... no cuts or bruises on my face.

3 x 2 minutes jumping on tyres

10 minutes light bag work

10 x 1 minute sparring (no rest)
I was REALLY angry today (at losing) so decided to do 10 minutes straight sparring, different sparring partner every minute and really went hard on them and they went hard on me.

15 minutes technique work

2 minutes defensive sparring
30 seconds defense whilst opponent trys to hit you, then opponent switches
30 seconds every 2 minutes attacking opponent x 4

2 minutes defensive sparring
30 seconds defense whilst opponent trys to hit you, then opponent switches
30 seconds every 2 minutes attacking opponent x 4

2 minutes defensive sparring against ropes
15 seconds defense whilst opponent trys to hit you, then opponent switches
15 seconds every minute attacking opponent x 4

10 minutes straight bag work
1 minute punches, 1 minute kicks x 5 (no rest)

[Aplin]

Wednesday

Starting Strength - Day 1/3 - Week 1
Workout A
Squats 3 x 5: 70KG
Bench Press 3 x 5: 45KG
Deadlift 1 x 5:70KG

Accessory Ab Work
Decline Weighted Situps: 3x8x10KG
Decline Weighted Rotations: 3x8x25kg

1 Mile Run
Beat my best time of 6:41, this time achieving 6:31, I only did 1 mile today because of the squats, I didn't want to blow my legs out.

[Only registered and activated users can see links]

Boxing Lesson

2 Rounds of bag work
4 x 1.5 minutes tyre hopping
3 x 1.5 minutes heavy bag work
3 x 1.5 minutes shadow boxing
3 x 1.5 minutes footwork drills
3 x 1.5 minutes pad work / shadow boxing bursts

[Aplin]

Thursday

4 x 2 minutes tyre jumping

10 minutes technique work focusing on extending jab and keeping it straight
Using the wall to make sure jab doesn't bend or curve

Jab to Shoulder Sparring 3 x 3 minutes

5 minutes tyre jumping

Technique work on Jumping / Flying Knee

Leg Kick technique

5 Leg Kicks - 10 burpees - x 5

60 seconds - Over head rotations
30 seconds rest
60 seconds - Burpees with weight
30 seconds rest
60 seconds - Lunges
30 seconds rest
60 seconds - Lay on back pushing it up
30 seconds rest
60 seconds - Decline Sit Ups
30 seconds rest
60 seconds - Lay on back pushing it up
30 seconds rest
60 seconds - Sit Ups
30 seconds rest
60 seconds - Crunches
30 seconds rest
60 seconds - Rotations
30 seconds rest

[Aplin]

Couple of pictures from my fight:

[Only registered and activated users can see links]*****.net/hphotos-ak-snc1/hs083.snc1/4566_85623129374_766789374_1677386_8055355_n.jpg

[Only registered and activated users can see links]*****.net/photos-ak-snc1/v4566/238/102/766789374/n766789374_1677377_591183.jpg

[Only registered and activated users can see links]*****.net/hphotos-ak-snc1/hs083.snc1/4566_85623084374_766789374_1677378_5280305_n.jpg

[Only registered and activated users can see links]*****.net/photos-ak-snc1/v4566/238/102/766789374/n766789374_1677379_8030986.jpg

[Aplin]

Friday - Weights

3 x 5 Bench Press 48kg
3 x 5 Squat 90kg

[Aplin]

Urghhhhhhhhhh..... Need food... Sleep...

Monday

Skipping 1000 Rope Turns

Magic 50 - 5 x the following for time (9.31 with 20KG)
5 snatches R
5 snatches L
5 swings R
5 swings L
10 Burpees

[Only registered and activated users can see links]

Skipping 500 Rope Turns


Boxing - 1 Hour
3 x 2 minutes Skipping
2 x 2 minutes Heavy Bag Work
2 x 2 minutes Shadow Boxing
2 x 2 minutes Jab Sparring
2 x 2 minutes Proper Sparring
2 x 2 minutes Pad Work and target work
5 minutes ab / core work

MMA Training - Over 2 Hours
5 x 1 minute bag work (isolating movement per bag i.e. elbows, knees, leg kicks, punches, everything)
20 minutes insane bodyweight conditioning... sprawls, dips, burpees, press ups, planks, situps
Technique Work
10 minutes Thai Clinch work
10 minutes take down defence against wall
5 minutes pressure drills, new person each minute

[Aplin]

Tuesday

Started off quite slow, was a little concerned I trained too hard yesterday and wasn't gonnabe able to do anything today but actually turned out alright.

10 minutes - Circuit - 30 seconds work, 30 seconds rest
3 x 2 minutes - Tyre Jumping
10 minutes - Footwork and Blocking Drills
3 x 3 minutes - Hand Pads - 1 then 1-2 then 1-2-1 then 1-2-1-2
2 x 2 minutes - Round Kicks - Round 1 Just Kicks, Round 2 5 Kicks
6 x 1.5 minutes - Complete Thai Pad Rounds

[Boxaholic]

Way to go with that fight man. That other guy looks like he had a rough time with you, you should be proud. Crazy in depth training btw.

[Aplin]

Thursday

3 x 2 minutes tyre jumping - 30 seconds rest
4 x 2 minutes heavy bag- 30 seconds rest
10 minutes footwork (inexperienced guys chasing me around the ring)
Technique on heavy bag - push kicks, round kicks
5 minutes tyre jumping
5 x 2 minute rounds of Burpee/Shadow Boxing (30 second intervals)
5 minutes Clinching, new partner every 45 seconds
6 x 1.5 minutes sparring students
6 x 1.5 minutes sparring instructor

[Aplin]

Friday

Went and trained with Leigh Remedios who was previously number 1 ranked in the UK and former UFC/Cage Rage fighter. He has recently come out of retirement and is now ranked top 5 again in UK at his new weight class. Leigh is crazily strong... I believe at his peak he was doing 220kg deadlift, a 210kg squat and a 140kg bench. He told me "Usually do 4 x 4 for strength, going to singles if i need to peak my strength" and then he said "grab me when you're back over and i'll chat to you more if you want to get stronger" So... I decided to head down to Chippenham and meet up with Leigh to learn why my lifts were so shite.

Before heading down to see Leigh my max lifts were:
Press - 30KG
Bench - 50KG
Deadlift - 70KG

Leigh pretty much laughed at that and said that he's have me doing 100KG before the end of the session, which to be honest I didn't think was possible. He told me to deadlift and as soon as I touched the bar he laughed and shook his head saying I was doing more of a row than a deadlift. Eventually he had me doing 3 x 70KG with relative ease, 3 x 90KG with a bit of struggle and 100KG with difficultly but I think I could do more in a week or two. Press Leigh said I was lucky I hadn't ripped my shoulder out and showed me to slow it down and really explode. Bench Press I thought I was doing fine but Leigh said my technique was terrible, lol. He said my hands were to close together so there was no stability and I wasn't exploding enough. Although I did 50kg I reckon I could do 55kg - 60kg next time.

It amazed me really because although I knew Leigh would help me I didn't think I'd add 20KG to my Press, 30KG to my Deadlift and improvement to my Bench. SO I'm really greatful for that.

We then headed to Leighs gym where we did 90 minutes of techniques:
*Kangaroo guard pass - From butterfly guard you hold the opponents feet down and then hop over them into side control.
*Headstand guard pass - Again from butterfly guard hold the persons feet down and literally go verticle into a headstand before dropping into a bridge, kicking your leg through and dropping into side control.
We did variations where you do the headstand and then flip into side control before the bridge too.

5 x 4 minutes BJJ Sparring
5 x 4 minutes MMA Sparring (Most of mine stayed on the feet)

I did a round of boxing with Leigh also because last time I saw him he told me to use my reach more and to keep moving constantly, which I think I did better this time. Last time we sparred Leigh beat me up but I think after taking his advice I did a little better this time, he still beat me up but not as badly, lol. It was a good day really, I learnt a lot and Leigh told me I'm now lifting the same as his girlfriend 5'3, lol.. well onwards and upwards from here...

I want to bench and press my bodyweight (70kg) and deadlift twice my bodyweight (140kg) by next year :hi:

[Aplin]

Monday

Ribs were a bit sore today so didn't do much
3 x 5 minute heavy bag rounds
3 x 5 minute focus mitt rounds

Starting Strength - Day 1/3 - Week 2
Workout A
Squats 3 x 5: 70KG -> 120KG (Machine - NO SPOT)
Bench Press 3 x 5: 45KG -> 50KG + Bar
Deadlift 1 x 5:70KG -> 90KG


Starting Strength - Day 1/3 - Week 2
MAX TEST
Squats 1 x 1: 140KG (Machine)
Bench Press 1 x 1: 57.5KG + Bar
Deadlift 1 x 1: 120KG

Spoke to Ed our boxing coach and he thinks I'd be able to enter the amateur boxing season in September and is going to train me for it, I'm quite excited!!! :)

[Aplin]

Tuesday
4 x 2 minutes jumping tyres
10 minutes defensive drills
5 x 2 minutes - Heavy Bag Boxing
5 x 2 minutes - Heavy Bag K-1
2 x 2 minutes - Speed Ball
3 x 2 minutes - Thai Pads
1 x 2 minutes - Knees & Elbows

[Aplin]

Wednesday
3 x 2 minutes skipping
3 x 2 minutes bag work
3 x 2 minutes shadow boxing whilst weaving
3 x 2 minutes technique work
3 x 2 minutes sparring
a number of techniques on the pads
100 Round Kicks
10-1 Burpees/Overhead press (20kg) - FECK!!!

[Aplin]

Progress Videos Kicks:

Every 3 months I take a video of me kicking to ensure my power / speed in increasing.

DEC 2008 / Mar 2009
[Only registered and activated users can see links]

Jun 2009
[Only registered and activated users can see links]

Personally think there is a pretty decent improvement in speed and power.

Progress Video Punches:

Started boxing this month so going to start uploading video of me punching. Jab-Cross-Hook and my Pacquiao Hook (switch stance and hook).

[Aplin]

Thursday
1 x 5 40KG bench (+BAR)
1 x 5 45kg bench (+BAR)
1 x 5 50kg bench (+BAR)
1 x 5 53kg bench (+BAR)
1 x 5 55kg bench (+BAR)
1 x 5 40kg press
2 x 5 45kg press (+BAR)

5 x 2 minutes tyre jumping on soft tyres
12 minutes of evasive sparring (just avaiding / rolling punches)
5 x 1.5 minutes of punches on heavy bag
5 x 1.5 minutes of kicks on heavy bag

[Aplin]

Friday - 5:15am
Woke up... couldn't get bak sleep so ran a mile in 7:03
Damned... you can tell I havn't run in a few weeks :'(

Friday - 6:00pm
10 minutes skipping pretty fast
6 x 1.5 minutes - Boxing combinations
6 x 1.5 minutes - Kicking Combinations
6 x 1.5 minutes - K1 Style Combinations (Punches & Leg Kicks)
10-1 Burpees/Overhead press (20kg) - FECK!!!

[Aplin]

Monday 6:00pm until 8:00pm

5 x 5 Bench Press - 40KG, 50KG, 50KG, 55KG, 60KG
5 x 1.5 minute rounds of Boxing
5 x 1.5 minute rounds of Kicks
5 x 1.5 minute rounds of K-1
3 x 2 minute rounds of Skipping
5 x 2 minute rounds of Shadow Boxing
3 x 2 minute rounds of Inside Bag Work
3 x 1.5 minute rounds of Alternating Kicks
2 x 2 minute rounds of Pad Work (Trainer had to run)
Magic 50 @ 15KG in 8:25- Perform 5 circuits of the following:

5 Dumbbell Snatches Per Arm
5 Dumbbell Swings Per Arm
10 Burpees
Rest 60 seconds and repeat

Continue until you have performed five complete circuits. Limit rest to 60 seconds or less between each circuit. Advanced athletes will work through the entire routine with minimal rest. The total workout consists of 50 dumbbell snatches, 50 dumbbell swings, and 50 burpees. This routine is brief, yet extremely intense.

[Aplin]

Tuesday

4 x 2 Minute Rounds of Heavy Bag Work
2 x 800m Sprints
100 x Right Leg Kicks
100 x Hard Alternating Front Kicks
6 x 1 Minute Rounds Sparring (NO REST)
5 x 1.5 Minute Rounds Pad Work
5 x 3 Minute Rounds of Heavy Bag as follows:

Round 1
min 1 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 2 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
min 3 - Free style combinations
Round 2
min 1 - Power Punches (Combo's as hard as possible)
min 2 - Outside work (constantly moving with 1-1-1 and pivots)
min 3 - Free style combinations
Round 3
min 1 - Free style combinations
min 2 - Lead Hand (Jabs, Left Hooks, Lead Uppercuts)
min 3 - 10 punch outs with 1 sec rest (13 sets)
Round 4
min 1 - Free style combinations
min 2 - Power Punches (Combo's as hard as possible)
min 3 - Jab & Cross Combos (1-2, 1-1-2, 1-2-1-2, 1-2-1-1)
Round 5
min 1 - Jab, Hook, Cross (1-3-2)
min 2 - Inside Drill (shoulder must remain touching bag)
min 3 - Free style combinations

[Aplin]

Wednesday

5 x 5 Squat - 100kg, 110kg, 120kg, 130kg, 140kg (+Barbell)
4 x 3 Snatch Each Arm - 20KG (+Dumbbell)
5 x 3 Clean & Press - 40kg, 42.5kg, 45kg, 47.5kg, 50kg (+Barbell)
5 x 1.5 Minutes - Boxing Heavy Bag

[Aplin]

25th June - Thursday Evening

Warm Up
4 x 2 Minute - Tyre Jumps
2 x 2 Minute - Skipping
5 Minute - Stretching

Heavy Bag Work
5 x 2 Minutes - Boxing on Heavy Bag
5 x 2 Minutes - K-1 on Heavy Bag

Pad Work
5 x 2 Minutes - Pads K-1 Based
5 x 2 Minutes - Pads Boxing Based
2 x 2 Minutes - Only Kicks on Pads

Abdominal Work
5 x 5 - The Flag
5 x 6 - 25kg Side Bend (Right Side)
5 x 6 - 25kg Side Bend (Left Side)
5 x 15 - Back Extension
5 x 16 - 20kg Dumbbell Twists

Finisher
100 x Medicine Ball Slams

[Aplin]

Friday AM

Warmup - 2 x 5 Deadlift - 60KG -> 80KG
Working Sets - 3 x 5 Deadlift - 100KG

5 x 5 Standing Wheel Rollouts
5 x 15 V-Ups with 10ib Medicine Ball
5 x 20 Russian Twists with 25KG Plate
5 x 15 Back Extensions
5 x 10 Pull Ups

[Aplin]

ice wrote:The stronger you are the better you will be. I'd do at least 3 workouts per week dedicated to strength.


Kind of, but you need to prioritise... I think a boxer who spars 5 times a week and strength trains once a week will be better than a boxer who spars 1 time a week and strength trains 5 times a week. I think for a boxer 3 times a week is A LOT and unnessecery, esspecially if during fighting season. I'd say one or two days is enough if you are doing conditioning unless you have been told by your coach your strength is really below par OR you can break it down.

I myself was very weak (65kg and benching 40kg, squatting 70kg, deadlifting 70kg) after a couple months lifting three times a week doing the following I was makin good gains (65kg and benching 60kg, squatting 110kg, deadlifting 110kg).
Mon - Squat, Deadlift Bench
Wed - Squat, Clean&Press, Chins
Fri - Squat, Deadlift, Bench

However it was FAR too much volume for me to training boxing/muaythai 5 days a week like I always have done, let alonethe extra running and conditioning I add in 6 weeks from a fight. It worked for its initial purpose, get stronger really quick, but I think 6-10 weeks a year is more than enough to dedicate purely to strength because your bag work, pad work and sparring will REALLY suffer. Now I do:
Mon - Deadlift / Clean&Press
Wed - Bench / Snatch
Fri - Squat / Chin Ups

Even that is enough to make me feel a bit sore in the mornings, but I'm able to work through it. My goals are to reach what I was told by who I'm trained by:

Quote:I think for strength you should aim for:
1 x bw over head press,
1.5 x bw bench,
2 x bw squat and
2.5 x bw deadlift
to be as strong as you'll ever need to be for fighting

[Aplin]

Monday

Deadlifting
3 x 60kg deadlift
5 x 80kg deadlift
5 x 100kg deadlift
5 x 100kg deadlift
5 x 100kg deadlift
3 x 110kg deadlift
3 x 110kg deadlift

Muaythai / Boxing
10 minute skipping
2 x 2 minutes shadow boxing
2 x 2 minutes boxing on bag
2 x 2 minutes avoiding jab
2 x 2 minutes chasing with jab
3 x 2 minutes boxing pad work
Numerous Pad Combinations

Bag Work
5 x 2 minutes Kicks on Bag
5 x 2 minutes K-1 (Kicks & Punches)
5 x 2 minutes Punching Double End Bag

One week into Ross Enamaits 50 day program, Three Weeks into Strength Training:
[Only registered and activated users can see links]

[Aplin]

Still looking for defensive drills :(


Jab - cross - slip the jab - cross - left hook (or just called 2 and slip)
jab - cross -slip the jab - cross - left hook - slip the cross - left hook - cross (2 double slip)
Always slipping to the outside.
You can roll under hooks in there instead of slipping past straight punches and reply with the same punches there.
Can also add lean backs from the jab and blocking hooks, replying as you would. This was used at my old gym which was also a Muay Thai gym, very good routine with loads of variations.

I would say that a boxer can slip on the inside as well but stay busy, I know a lot of people are afraid of that straight right hand if the boxer move inside. But if the boxer is fast and knows what he´s doing it´s a great way of nailing them on the inside, however, not for everyone, it needs practice.
It´s dangerous to always do the same. If a boxer slip outside the jab all the time, soon the oponent will punch a jab and a hook of the jab and nail the boxer with a hook you move right into. Best is to mix it up, but like I said the boxer have to know what he´s doing.
All the best
the predator

[Aplin]

Work Capacity 101
The Routine

The following routine consists of four movements. Each movement will be performed non-stop, with no rest between exercises. You will continue this workout for 20-minutes. Your goal is to perform the circuit 10 times in 20-minutes. You will begin a new circuit on every 2nd minute (ex. 2, 4, 6, 8, 10, 12, 14, 16, and 18 minutes). The circuit will average approximately 75 seconds (+/- 10 to 15 seconds). This will allow approximately 45 seconds of rest before starting the next cycle.

For example:


Start the routine at time 0:00
Circuit lasts 75 seconds (ending at 1:15)
Rest 45 seconds (until 2:00)
Begin second pass through circuit at 2:00

This will continue for 20-minutes, or until you have completed 10 circuits. The circuit may not feel too difficult after the first few cycles, but becomes more and more challenging as you approach the 20-minute mark.

The Exercises



Pull-ups x 5
Medicine Ball Slams x 10
Burpees x 15
Jumping Jacks x 20

Perform each movement as fast as possible. Move from one exercise to the next without stopping.

Tuesday

Work Capacity 101
50 pull ups, 100 medicine ball slams, 150 burpees, 200 jumping jacks

3.5 minutes tyre jumping & 3.5 minutes of skipping

10x30 seconds footwork drills
lateral hops, verticle hops, figure 8's, switches

4 x 2 minutes shadow boxing
5ib weights, 3ib weights, no weights, 3ib weights

5 x 2 minutes of hard K-1 pads

150 Crunches & 1 Minute Plank
Jack Knifes, High Crunches, Low Crunches

[Aplin]

Wednesday

Strength Work

1 x 5 45KG bench
1 x 5 55kg bench
1 x 5 60kg bench
1 x 4 60kg bench
1 x 3 60kg bench
1 x 3 60kg bench

Explosive Work

2 Dumbbell Split Snatch 5 x 3 reps (15KG + Bar)

2 Dumbbell Push Press 5 x 3 reps (12.5KG + Bar)

Complex Pair 4 sets :
One Arm Bench Press x 5 reps each arm (15KG)
Depth Push Up x 8 (0.5 Metre)

Complex Pair 4 sets :
Wall Squat x 60 seconds
Jumping Squats x 10

Dumbell Swings - 3 x 15 reps each arm (15kg)

[Aplin]

Bench Press

You need a strong base to press the weight from. Tighten your upper-back. Grip the bar hard: try to break it apart like breaking spaghetti.

Grip Width. Too narrow & you’ll lose strength. Too wide & the distance the bar travels shortens. Grip width should be about 55-71cm/22-28″ depending on your build. Forearms perpendicular to the floor when the bar touches your chest.
Gripping the Bar. Secure the bar with your thumbs by rotating your hands in. Put the bar in the palm of your hand, close to your wrist. If you put the bar close to your fingers, you’ll get wrist pain ([Only registered and activated users can see links]).
Tight Upper-back. Squeeze your shoulder-blades before getting on the bench. Keep your shoulder-blades back & down at all times like on the picture below ([Only registered and activated users can see links]-upper-back). This gives your body a solid base to press the bar from.
Chest Up. Don’t allow your chest to go flat or shoulders to roll forward. You’ll lose upper-back tightness, losing power & increasing risk of shoulder injury. Keep your chest up at all time.
Feet. Use a wide foot stance to increase stability on the bench. Feet flat on the floor, weight on the heels, lower leg perpendicular to the floor. This prevents extreme arching of your lower back.

[Only registered and activated users can see links]
Tight upper-back, squeezing the shoulder-blades. Image credit: dehwang ([Only registered and activated users can see links]).
The Bench Press. Remember to keep the tight position during the Bench Press from start to finish. Squeeze the bar, keep your upper-back tight & your chest up. Unrack the weight with straight arms. Bench.


Bar to Chest. Touch your chest where your forearms are perpendicular to the floor when looking from the side.
Press in a Straight Line. Don’t look at the bar. Fix a point at the ceiling. Press the bar in a straight line above your chest, not towards your face. Keep the bar above your elbows during the whole lift.


Common Errors. The following Bench Press errors are either inefficient or potentially dangerous. Avoid them at all costs.


Unracking with Bent Arms. Don’t risk the bar falling on your face. Your arms are strongest when your elbows are locked. Unrack & bring the bar above your chest with locked elbows.
Pressing to Your Face. The shortest distance between 2 points is a straight line. Press in a straight line. Fix a point at the ceiling where you want the bar to go. Don’t look at the bar.
Bending Your Wrists. This will get you wrist pain ([Only registered and activated users can see links]). Put the bar in the palm of your hand ([Only registered and activated users can see links]-press-grip). Close to your wrists, not close to your fingers. Squeeze the bar so it doesn’t move.
Elbows. Too high is bad for your shoulders. Too low is inefficient. Put your elbows between perpendicular to & parallel with your torso.
Shoulders Forward. Don’t let your shoulders roll forward. It’s bad posture, bad technique & a guaranteed way to get shoulder injuries. Keep your chest up, shoulder-blades back & down ([Only registered and activated users can see links]-upper-back) and upper-back tight.
Glutes off the Bench. This makes the distance the bar travels shorter & thus the Bench Press easier. However it puts pressure on your back, especially when the weight gets heavy. You’re more stable when your glutes are on the bench. Keep them there.
Pushing Your Head into The Bench. You’ll injure your neck. Tighten your neck muscles, without pushing your head into the bench.

[Aplin]

Warmup
10 Minutes Skipping

Heavy Bag Work
5 x 2 Minutes - Jab, Cross, Round Kick, Teep Kick, Push Kick
5 x 2 Minutes - Just Kicks
3 x 2 Minutes - Just Boxing

Pad Work
5 x 2 Minutes - Jab/Jab-Cross, Jab-Cross/Jab-Cross-Jab, Cross-Hook-Cross/Hook-Cross-Hook, Uppercuts/Body Shots, Free
6 x 2 Minutes - Jab, Cross, Hooks, Uppercuts, Body Shots, Cross-Hook, Hook-Cross,
6 x 2 Minutes - Leg Kicks, Push/Teep Kicks, Round Kicks

Ab Routine
5 x 5 Standing Wheel Rollouts
5 x 15 V-Ups with 10ib Medicine Ball
5 x 20 Russian Twists with 25KG Plate
5 x 15 Back Extensions
5 x 10 Pull Ups
5 x 5 Crunches - Holding for 5 seconds

[Aplin]

Friday
5 x 5 Squat - 120kg, 130kg, 150kg, 160kg, 160kg (+Barbell) [Machine]

[Aplin]

Deadlifting
3 x 70kg deadlift
5 x 90kg deadlift
5 x 100kg deadlift
5 x 100kg deadlift
3 x 110kg deadlift
3 x 110kg deadlift
3 x 110kg deadlift
1 x 120kg deadlift
1 x 120kg deadlift
1 x 120kg deadlift

Boxing Class
3 x 2 Minutes Skipping
2 x 2 Minutes on Bag
2 x 2 Minutes Shadow Boxing
3 x 2 Minutes (30 sec lateral jumps, 30 seconds bag work)

Explosive / Power Based Combinations
Right Uppercut - Right Cross - Left Hook
Left Uppercut - Left Hook - Right Cross
Jab-Cross-Jab-Cross
Inside Four Count

Hand Pads
5 x 2 Minutes (Three with Ed, Two with Nikki)
RD1: Left Uppercut, Right Cross
RD2: Left Uppercut, Right Cross, Left Hook
RD3: Working on Bobbing & Weaking then thowing Cross / Hook
RD4: Come Under Left Hook, Come Under Right Hook, Hook, Cross, Hook
RD5: Various Combinations

Sparring
5 x 2 Minutes with Kadeth
(ISKA Area Champion, 3 time challenger British Title)

[Aplin]

Method of strength
NEXT TIME:

6 x 60
4 x 80
2 x 100
3 x 110
3 x 110
3 x 110
3 x 110

[Aplin]

5 x 2 Minutes - Jumping on Tyres
7 x 2 Minutes - Heavy Bag Work
5 x 2 Minutes - Fast and Fight Like Hand Pads
7 x 2 Minutes - Hard but Technical Hand Pads
200 Sit Ups + 1 Minute Plank

[Aplin]

Abdominal Circuit
5 x 5 x The Flag
5 x 6 x Side Bend (Each Side)
5 x 15 x V-Ups
5 x 8 x Dumbbell Twist (Each Side)
5 x 12 x Back Extensions

Technique based drills
3 x 2 minutes Speed Ball
5 x 2 minutes HARD Pad Work
100 x Leg Kicks over a stool

Heavy Bag Work
5 x 1.5 minutes just punches
5 x 1.5 minutes just kicks
5 x 1.5 minutes K-1 (kicks and punches)
5 x 1.5 minutes just knees

Finisher
10/10-1/1 x Overhead Press/Burpee

[Aplin]

Bench Press
5 x 45kg
5 x 50kg
5 x 55kg
5 x 60kg
5 x 60kg
5 x 60kg
4 x 63kg

Heavy Bag Work
10 x 1.5 Minutes on HEAVY bag
The rock hard heavy bag, practicing leg kicks before and after punches

Muay Thai Class
Some cardio based warmup
Numerous Pad Combinations:
Jab-Round Kick
Front Kick-Step Through Cross-Left High Kick
Block Jab-Block Leg Kick-Cross-Knee
Hard Round Kicks
6 x 1 Minute Rounds Sparring

[Aplin]

Density Day
10 Minutes - 2 Snatches (Each Arms) & 6 Burpees
10 Minutes - Medcine Ball Slams
5 Minutes - Smashing Heavy Bag (Mainly hooks and crosses)

Bag Work
Round 1: Right Kick - Hook - Cross - Left Kick
Round 2: Left Kick - Cross - Hook - Right Kick
Round 3: Right Kick - Hook - Cross - Left Kick
Round 4: Left Kick - Cross - Hook - Right Kick
Round 5: Left Skip Kick - Cross - Hook - Right Round Kick
Round 6: Left Body Shot - Left Uppercut - Cross - Hook
Round 7: Left Body Shot - Left Uppercut - Cross - Hook
Round 8: Right Body Shot - Right Uppercut - Hook - Cross
Round 9: Right Body Shot - Right Uppercut - Hook - Cross
Round 10: Right Uppercut - Hook - Right Kick

[Aplin]

Deadlift
1 x 5 x 80kg
2 x 5 - 100kg
2 x 5 - 110kg

Bench Press
1 x 5 - 43kg
1 x 5 - 53kg
4 x 5 - 60kg
1 x 5 - 63kg

Bag Work
5 x 1.5 Minutes - Boxing Heavy Bag
5 x 1.5 Minutes - Kicking Heavy Bag
5 x 1.5 Minutes - Double End Bag
5 x 1.5 Minutes - Punch / Kick Combos

Sparring
6 x 3 Minutes - Slow Controlled (Maximising Technique)

Explosive Weights
5 x 3 - Double Dumbell Split Snatch (15kg)
5 x 3 - Double Dumbell Push Press (15kg)
100 x Double Jabs in sets of 20 (Just Gloves)

[Aplin]

1.5 Hours Technique - Working on a number of things with trainer holding pads:
Jab
Cross
Left Hook
Right Hook
Stepping into the jab
Jabbing as opponent steps in and then moving right
Left Hook as opponent steps in and then moving left
Hook-Cross
Rapid Knees
Inside Leg Kick
Outside Leg Kick
Switch Kick to Opponents Rear Leg

Muaythai Class - 1 Hour
20 Rounds of Light & Technical sparring x 2 Minutes

[Aplin]

Strength Work
5 x 5 Bench Press - 60KG

Abdominal Circuit
The Flag - 5 x 5
Russian Twist - 5 x 20 (10 each side)
V-Ups - 5 x 15
Back Extensions - 5 x 12
Ab Wheel Roll Out - 5 x 5
Chin Ups - 5 x 10
Side Bends - 5 x 12 (6 each side)

[Aplin]

10 Minutes Skipping
5 x 2 Minute Rounds on Speedball - Working jab technique and footwork
5 x 2 Minute Rounds on Heavy Bag - Punching and combos
5 x 2 Minute Rounds on Banana Bag - Kicking Push Kicks and Round Kicks
5 x 2 Minute Rounds on Pads going over basics (focus on speed)

[Aplin]

1.5 Hours on Pads working various combo's.
Both my feet have to face more forward and I need to stop turning my left foot out so far when I kick. I've been told this before in two or three places (Thailand included) so I'm going to work more on my flexibility.



Notes:
Fast jab using rear foot to proper forward.
Trying to kick without overly opening the hips.
Ensuring feet stay far enough apart to make kicks easy.
Jab-Jab-Cross-Hook-Hook-Hook-Hook-Knee

[pijo]

Where did you train in Thailand mate?

Just been on the tigermuaythai site looks good there.

[Aplin]

I'd personally keep away from Tiger Muaythai and go somewhere like Superpro Samui, TrueBee Gym or ChayYai Gym.

[pijo]

I'd personally keep away from Tiger Muaythai and go somewhere like Superpro Samui, TrueBee Gym or ChayYai Gym.
How come?

[Aplin]

Too crowded for one, it is one of the only camps in Thailand founded to make money for two and the training is fair inferior to other camps for three.

Most camps in Thailand have strong routes in taking fighters to lumpinee or big stadiums and therefore you know when you go there are going to be working with trainers and owners who know how to make these kinds of fighters. This is why the gym was founded... to make champions and therefore their schedules, training methods and values are geared towards this. They will take time to teach you technique, they will have active Thai fighters you can spar with and who you can train with.

Tiger however was founded to make money from tourists... therefore their training methods, schedules and values are geared towards this. Tourists are in and out all the time, trainers know and are used to this therefore know there is no point teaching you anything because to them it doesn't really matter because they don't know you. They basically want you in, get your money and get you out ASAP... it's like a fair gound ride.

If you go to Thailand and train at a 'Thai owned muaythai camp' and train at a 'foreign owned thaiboxing camp' you'll quickly notice the difference :good

[Aplin]

Where have you been Aplin!?
Sadly I had Swine Flu and therefore was out of training for 6 days, but I went back today. I found it quite difficult because my airways are still quite swollen and feeling quite run down but I did my best

Strength
Warm Up of 1 x 5 of 20kg -> 40kg
3 x 5 Bench Press - 60KG

Bag Work
5 x 2 Minutes of Boxing
5 x 1.5 Minutes of Kicks

Update on Punch Combo's

[Only registered and activated users can see links]

[Aplin]

I wondered if any of you guys had any good drills that would help with defence that could be worked on alone and when not in the gym.

Shadow Boxing

The most expedient way to work on defensive skills alone is by shadow boxing using a "vivid" imagination and visualizations. Conjure up someone as vividly as you can in your mind. Not only "see" him but also "smell" him and "feel" him too. Now before you begin, set up a structured session of rounds with specific objectives to be worked on in each round. For example, in round one have your imaginary opponent strictly throw jabs at you. Vividly imagine him throwing single jabs, double jabs from orthodox and southpaw positions in rhythmic cadences progressing to off-rhythm tempos (utilizing half and quarter beats in the process). In the subsequent rounds, isolate the rear straight (right and left) shot then the lead hook (left and right), the rear hook (both hands), the lead uppercut, the rear uppercut, and the rear overhand. Have your imaginary opponent throw shots to both head and body. Of course, depending on your skill level and such, you can isolate this element too. You can strictly have your opponent throw the aforementioned shots to the head only as you strictly work on that for a session. Then on the next session, have your imaginary opponent strictly throw body shots. In the session after that, have your imaginary opponent mix up the head and body shots while still isolating the individual punches. In subsequent sessions, mix it all up; imagining/visualizing your opponent mixing up all the punches to both head and body. Have objectives and be structured in all you do in training. Don't be haphazard and half-assed in training; always be goal-oriented and organized.

In terms of the defensive maneuvers you decide to use, choose them wisely based on effectiveness, efficiency, and personal predilection. It's good to master at least two defensive techniques per punch. For example, with a left jab to the head, the first two defensive moves I would recommend practicing are the outside slip and inward parry. From there, you can incorporate the catch, inside slip, duck, etc. Work this out with each punch for both the head and body.

Television Training

Upping the ante a little more, solo training exercise number two requires a TV. This particular drill takes the dynamics of shadow boxing to another level with the incorporation of "outside" visual stimuli and unpredictability. Here's what you do. Watch any boxing match on TV/Video and while doing so, strictly focus on one combatant, assume the role of the other fighter in your mind, and interactively shadow box him as he is fighting the other guy. You can work on the full spectrum of boxing skills with this exercise as well as isolate any particular element you'd like. In keeping with your inquiry, just isolate this exercise to work your defense only. Take note, one problem with this exercise is that your opponent is not front-facing as he would actually be. This can be a disorienting element for some. With that said, take this drill for what it can improve--recognition and reaction time development.

Customised Television Training

Alrighty, the final solo training exercise I'm gonna share requires a bit more time and effort to set up but is probably the best drill you can do to improve punch recognition, reaction time, and defensive timing all by yourself. Videotape yourself throwing front-facing punches at the camera (better yet, have a friend do it so you can incorporate more footwork). Start by following the same protocol I delineated for shadow boxing. Staying on track with defensive skill development, make videos that isolate each punch individually, both to the head and body. Initially film them rhythmically then progress to off-rhythm cadences, culminating with videos that incorporate all the punches coming at you head and body in free-form fighting fashion. For instance, have a friend film you strictly throwing jabs to the head at the camera. Begin with a rhythmic cadence with a sufficient time lag in between to allow you to work on single shots deliberately. From there, you can film yourself throwing single jabs to the head in faster frequency. You can proceed with double jabs integrating them with single jabs and doing so first with rhythm, ascending to off-rhythm, isolating head and body then integrating head and body shots together. Do this with each punch then integrate them all together. Anyway, use the videos you film to interactively train and fight yourself. So, after you make your videos, put 'em in, stand in front of your TV, and interactively fight yourself. In this case, practice your defenses against your video-persona throwing punches at you.

This is a really good solo training exercise which you can adapt/adjust how and what you film to suit your needs. Your imagination and objectives are the limits to what you can do with this drill. You can work on most aspects of stand-up fighting and even carry it over to MMA elements like takedown defensive maneuvers such as sprawling.

Summary

So, to recap the three solo training exercises I shared, they are:
1) Shadow Boxing--Train your defenses against an imaginary opponent.
2) Interactive TV Boxing--Train your defenses by assuming the role of one of the fighters and defensively react/respond to the punches the other fighter is throwing.
3) Interactive Video Boxing--Make goal-oriented videotapes of you (or a friend/s) throwing front-facing punches at the camera in a myriad of ways and practice your specific defenses against your video-persona accordingly.

*Incorporate as much realistic footwork and movement as possible in all these exercises.

[Aplin]

5 x 2 Minutes - Foot Work based Drills
Round 1: Square Drill: Step Left, Step Back, Step Right, Step Foward
Round 2: Square Drill: Step Left-Jab-Cross, Step Back-Hook-Cross, Step Right-Uppercut-Hook, Step Foward-Knee-Kick
Round 3: Constant Stepping off after every two punches. If you step back more than two steps step off.
Round 4: Shadow Box against jabs and crosses
Round 5: Shadow Box against hooks both left, right and body

5 x 2 Minutes - K-1 Combos on Bag
Round 1: Freestyle Bag Work
Round 2: Jab-Right Kick-Reset Quickly-Cross-Left Kick
Round 3: Step in-Jab-Cross-Kick-Step Out, Step in-Jab-Cross-Kick-Add Punch-Step Out
Round 4: Right Kick-Hook-Cross-Left Kick-Right Kick OR Left Kick-Cross-Hook-Right Kick
Round 5: Jab-Cross-Left Kick-Right Kick OR Cross-Hook-Right Kick-Left Kick

5 x 2 Minutes - Boxing Combos on Bag
Round 1: Step In-Throw Single Punch-Step Out
Round 2: Step In-Jab-Step Out, Step In-Cross-Step Out, Step In-Jab-Cross-Step Out
Round 3: Step in-Jab-Cross-Kick-Step Out, Step in-Jab-Cross-Kick-Add Punch-Step Out
Round 4: Working outside (i.e.jabs) then stepping in and working inside before stepping out
(So finish could be Jab-Cross-Body Hook-Head Hook-Cross)
Round 5: Freestyle Bag Work

5 x 2 Minutes - Kick/Knee Combos on Bag
Round 1: Inside and Outside Leg Kicks
Round 2: Inside and Outside Leg Kicks
Round 3: 5 x Hard & Fast Teep Kicks AND 5 x Hard & Fast Push Kicks
Round 4: Side Knees AND Side Knee - Front Knee (off same leg)
Round 5: Rapid Side Knees

5 x 2 Minutes - Speed Ball
Round 1: Just Jabbing and Slipping whilst Moving
Round 2: Just Jabbing and Crossing and Slipping whilst Moving
Round 3: Jab-Cross-Lean Back-Cross OR Jab-Cross-Lean Back-Jab Cross
Round 4: Freestyle
Round 5: Freestyle

3 x 2 Minutes - Conditioning
1st Minute: Jab with 20kg Bar + 10kg Weight
2nd Minute: Cross with 20kg Bar + 10kg Weight

[Aplin]

5 x 2 Minutes - Boxing on Pads
5 x 1.5 Minutes - Thaiboxing on Pads
5 x 2 Minutes - Sparring Josh

[Aplin]

Training with Josh
5 x 2 Minutes - Boxing on Pads
5 x 1.5 Minutes - Sparring Josh

One Hour Technique:
Move In - Jab - Cross - Move Out as Opponent Jabs - Move In Cross
Jab - Cross - Slip Jab - Slip Cross
Left Hook - Cross - Defend Left Hook - Defend Right Hook
Jab - Cross - Slip Jab - Slip Cross - Left Hook - Cross - Defend Left Hook - Defend Right Hook
Slip Jab - Slip Cross - Roll Hook

Jab - Cross - Left Kick - Right Kick
Cross - Hook - Right Kick - Left Kick
Left Kick - Cross - Hook - Right Kick
Right Kick - Hook - Cross - Left Kick
Hook - Cross - Hook - Right Kick
Cross - Hook - Cross - Left Hook

[Aplin]

Wednesday - TODAY WAS TOUGH!!!

5 x 2 Minutes - Double End Bag
Round 1 - Jab
Round 2 - Double Jab
Round 3 - Jab-Cross
Round 4 - Jab-Cross-Hook
Round 5 - Jab-Jab-Cross

5 x 2 Minutes - Tyre Jumping

5 x 2 Minutes Square Drills
Round 1 - Step Right, Step Back, Step Left, Step Forward
Round 2 - Step Right-Cross-Hook, Step Back-Left Uppercut-Right Hook, Step Left-Right Uppercut-Left Hook, Step Forward-Jab-Cross
Round 3 - Step Right-Left Knee-Right Knee, Step Back-Right Knee-Left Knee, Step Left-Left Knee-Right Knee, Step Forward-Right Knee-Left Knee
Round 4 - Step Right-Left Knee-Right Kick, Step Back-Right Knee-Left Kick, Step Left-Left Kick-Right Knee, Step Forward-Right Kick-Left Knee
Round 5 - Step Right-Cross-Hook, Step Back-Left Uppercut-Right Hook, Step Left-Right Uppercut-Left Hook, Step Forward-Jab-Cross

5 x 2 Minutes Boxing on Heavy Bag
Round 1 - Jab
Round 2 - Cross
Round 3 - Hook
Round 4 - Jab-Cross, Jab-Jab-Cross, Jab-Cross-Jab, Jab-Cross-Jab-Cross
Round 5 - Hook-Cross-Hook, Cross-Hook-Cross, Hook-Hook-Cross

5 x 2 Minutes Kick on Heavy Bag
Round 1 - Inside Leg Kick
Round 2 - Right Leg Kick
Round 3 - Left Body Kick
Round 4 - Right Body Kick
Round 5 - Left Push Kick, Right Push Kick

Ross Enamait's Intensifying the Heavy Bag

Boxing Based
* 3 x 3-minute rounds – Skill emphasis
* 4 x 1-minute power punches
Round 1 - Hook-Cross-Hook AND Cross-Hook-Cross
Round 2 - Jab-Cross-Hook AND Jab-Cross-Jab-Cross
Round 3 - L Hook-R Hook-L Hook-R Hook AND R Hook-L Hook-R Hook
* 5 x 30-second punch out drills

5 Minutes Square Drills

Combo Based
* 3 x 3-minute rounds – Skill emphasis
Round 1 - Left Kick-Cross-Hook-Right Kick AND Right Kick-Hook-Cross-Left Kick
Round 2 - Left Kick-Right Kick-Left Hook-Right Cross
Round 3 - Jab-Inside Kick-Cross-Outside Kick
* 4 x 1-minute power boxing
Alternate Inside Leg Kick-Cross-Hook and Cross-Hook-Outside Leg Kick
* 5 x 30-second constant Kicks (Left Kick 15s-Right Kick 15s)

[Aplin]

Bench Press
5 x 43kg
5 x 53kg
5 x 63kg
4 x 63kg
4 x 63kg
2 x 65kg
2 x 65kg

Incline Run
5 x 2 Minutes with 30 seconds rest

Shadow Boxing
3 x 12 Minute Rounds
I copied Erik in Morales vs Barrera

[Aplin]

Morales vs Barrera Lesson

5 x 2 Minutes - Tyre Jumping

5 x 2 Minutes - Double End bag

6 x 2 Minutes - Footwork Drills
Rd 1 - Square Drill
Rd 2 - Double Square Drill
Rd 3 - Triple Square Drill
Rd 4 - Step back two steps and then step off to the left
Rd 5 - Step back two steps and then step off to the right
Rd 6 - Step back two steps - step off to right, Step back two steps - step off to left

2 Minutes - Left Uppercut
2 Minutes - Right Uppercut
2 Minutes - Slip Jab - Right Uppercut
2 Minutes - Slip Cross - Left Uppercut

2 Minutes - Sparring Jab vs Uppercut
2 Minutes - Sparring Uppercut vs Jab

2 Minutes - Sparring Jab vs Hooks and Uppercuts
2 Minutes - Sparring Hooks and Uppercuts vs Jab

2 Minutes - Sparring Body Hooks and Uppercuts
2 Minutes - Sparring Body Hooks and Uppercuts

2 Minutes - Jab Sparring
2 Minutes - Jab Sparring

100 x Left Leg Kicks
100 x Right Leg Kicks

[Aplin]

Round 1:
Step Right
Step Back
Step Left
Step Forward

Round 2:
Step Right-Right Uppercut-Left Hook
Step Back-Left Uppercut-Switch Knee
Step Left-Right Cross-Left Uppercut
Step Forward-Jab-Cross

Round 3:
Step Right-Step Right
Step Back-Step Back
Step Left-Step Back
Step Forward-Step Back

Round 4
Step Back-Step Back-Pivot off to your left

Round 5
Step Back-Step Back-Pivot off to your right

Round 6
Step Back-Step Back-Pivot off to your left-Step Back-Step Back-Pivot off to your right


Round 7
Step Back-Step Back-Hook as you Pivot off to your left-Step Back-Step Back-Pivot off to your right


Round 8
Step Back-Step Back-Hook as you Pivot off to your left-Step Back-Step Back-Pivot off to your right (you land in South Paw) and throw a left kick to the body

[Aplin]

Long session tonight, 6:30pm until 10:10pm and it was all pretty intense stuff.

Stand Up Based
5 x 2 Minutes - Boxing Sparring
3 x 3 Minutes - Boxing Heavy Bag
4 x 1 Minutes - Power Boxing
5 x 30 Second - Punch Out Drills
6 x 30 Second - Kick Drills (3 Left, 3 Right)
3 x 3 Minutes - Heavy Bag Kicks (Leg and Body)

MMA Based
Shadow Boxing with Sprawls and Shoots
Sprawl 10 Punches, Sprawl 9 Punch... down to one
Sprawl 1 Punch, Sprawl 2 Punch... up to ten
Sprawl 10 Punch 1 Knee, Sprawl 9 Punch 2 Knee... up to Sprawl 1 Punch 10 Knee
4 Minutes of neck - plank bridges
3 Minutes of ab work - side to side touch, bicycle sit ups, leg raises (each 1 min)
3 Minutes of arm work - spiderman Press Ups, disco squat thrusts, backward roll into handstand (each 1 min)
30 Minutes technique work
5 x 4 Minutes - Jujitsu Sparring


MMA Stand Up Circuit
1.5 Minute - Hooks & Uppercuts
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - Straight Punches
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - Leg Kicks
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - Mid/Head-Kicks
30 Second - G&P on Pad
30 Second - Rest
1.5 Minute - G&P on Grapple Dummy
30 Second - G&P on Pad
30 Second - Rest

[Aplin]

Speed based Work
5 x 2 Minutes on Double End Bag
45 Minutes of technique work

Shadow Boxing Burpees - 5 x 2 Minutes
Burpee Intervals are one of the best conditioning drills. These intervals consist of Burpees and shadow boxing.

Burpees x 30 seconds
Shadow box x 30 seconds
Continue for 2 minutes

You will begin with 30 seconds of Burpees, and immediately follow with 30 seconds of shadow boxing.
Continue this pattern for a full 2 minute round. You will then rest 1 minute.


Technique Work
Inside Leg Kick
Outside Leg Kick
Southpaw Stance - Right Leg Kick to Opponents Lead Leg
Southpaw Stance - Right Leg Kick to Opponents Lead Leg x 4, On 5th Kick throw Right Kick to Opponents head
Southpaw Stance - Right Leg Kick to Opponents Lead Leg - Left Kick to Opponents Body
Thai Shin Block against Round Kicks and Leg Kicks
Inside or Outside Leg Kick Counter to Opponents Lead Leg when they Round Kick to your body or head
Important that once you block you counter (i.e. don't settle for a block, get in an attack)


Sweet 16 - 16 Minutes of 4 x 4 Tabatas
Punch Outs (20 seconds work, 10 seconds rest)
Heal to Ass Squats (20 seconds work, 10 seconds rest)
Punch Outs (20 seconds work, 10 seconds rest)
Press Ups (20 seconds work, 10 seconds rest)

Long Stretch

[Aplin]

Things to Work on over the next few weeks

Side to Side Kicks & Back and Forth Kicks
Opponent moves back and forth or side to side across a pre-defined line. They will move either horizontally or vertically along this line quickly and you must mirror them using your footwork to keep up with them. Upon reaching the end of the line they will hold the pad to either their leg, body or head singles or doubles and you will have to land the kick before landing quickly back in your stance and following them again. This drill is fantastic for working your footwork and ensuring you can throw kicks quickly as your feet land on the ground as well as ensuring you can move quickly after executing a kick.

Push Kicks and Back Kicks as a means of Defence
I've seen a lot of people such as GSP and numerous Karate fighters use Push Kicks and Back kicks as a means of defence against the Round Kick to good effect. I have not really used them very much myself but I know that they can be very effective as the impact of one can push someone off balance, which they are esspecially open to when one leg is off the floor.

[Aplin]

Muaythai Technique - Split Down Images

Leg Kicking Technique
[Only registered and activated users can see links]

Teep Kick Technique
[Only registered and activated users can see links]
[Only registered and activated users can see links]

Left Body Kick against a Right Straight
[Only registered and activated users can see links]

Left Hook against a Right Kick
[Only registered and activated users can see links]



Karate Technique - Split Down Images

Kyokushin Kick
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Brazilian Kick
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Muaythai Technique - Flash Videos

Muaythai Left Switch Body Kick
[Only registered and activated users can see links] - Technique
[Only registered and activated users can see links] - Example

Muaythai Right Body Kick
[Only registered and activated users can see links] - Technique
[Only registered and activated users can see links] - Example

Muaythai Right Head Kick Video:
[Only registered and activated users can see links]

Muaythai Left Switch High Kick - Very Good
[Only registered and activated users can see links] - Technique
[Only registered and activated users can see links] - Example

Muaythai Right High Kick - Very Good
[Only registered and activated users can see links] - Technique
[Only registered and activated users can see links] - Example

Muaythai Step Outside Jab - Left Kick to Face
[Only registered and activated users can see links] - Example
[Only registered and activated users can see links] - Technique

Muaythai Step Outside Cross - Right Kick to Face
[Only registered and activated users can see links] - Example
[Only registered and activated users can see links] - Tecnique

Muaythai Power Cross into Left Kick
[Only registered and activated users can see links] - Technique

Muaythai Moving back whilst Parrying Jab & Countering with a Left Kick
[Only registered and activated users can see links]

Muaythai Jab-Inside Kick and Inside Kick - Left Body Kick
[Only registered and activated users can see links]

Muaythai Right Round Kick to the Leg - Right Round Kick to the Body
[Only registered and activated users can see links]

Muaythai Shin Block followed by Counter
[Only registered and activated users can see links] - Technique
[Only registered and activated users can see links] - Example

Muaythai Lean Back against Head Kick and Counter
[Only registered and activated users can see links] - Technique
[Only registered and activated users can see links] - Example

[Aplin]

Strength Work
5 x 25kg
5 x 45kg
5 x 60kg
5 x 60kg
3 x 65kg
1 x 70kg
failed 70kg (so fecking close!)

Very Light Warm Up
2 x 2 Minutes Skipping
Jog around the room touching the ground with left hand, right hand or both hands
1 Press Up
1 Press Up - 2 Burpees
1 Press Up - 2 Burpees - 3 Jack Knifes
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks - 9 Tuck Jumps
1 Press Up - 2 Burpees - 3 Jack Knifes - 4 Squat Kicks - 5 Sit Ups - 6 Star Jumps - 7 Straight Punches - 8 Leg Kicks - 9 Tuck Jumps - 10 Leg Raises

Technique Work
1 x 2 Minutes Inside Leg Kicks Technique
1 x 2 Minutes Inside Leg Kicks Power
1 x 2 Minutes Outside Leg Kicks Technique
1 x 2 Minutes Outside Leg Kicks Power
1 x 2 Minutes Southpaw lead Leg Kick to Opponents Lead Leg
1 x 2 Minutes Southpaw lead Leg Kick to Opponents Lead Leg - Left Kick to Body Technique
10 x Southpaw lead Leg Kick to Opponents Lead Leg - Left Kick to Body Power
1 x 2 Minutes Side to Side Kick Drill

Light work out today as I got told off for training too hard :O

[Aplin]

5 x 2 minutes skipping

3 x 2 minutes footwork (square drill, double square drill, double back step-step off hook)

3 x 2 minutes speedball

3 x 2 minutes double end bag

10 x 2 minutes intense heavy bag combos - (using Bas Ruttens Boxing Tapes)

5 x 2 minutes punch out circuit - 2x (20sec punchouts, 20sec body hooks, 20sec heavy bag lateral jumps)
Want to build up to burpees then tuck jumps.

3 x 2 minutes sparring with fresh partner each round
Want to build up to 6

[Aplin]

In my fights I tend to have the longativity, i.e. I last the whole fight but don't seem to explode enough. I think this is covered in Ross' book. In a way I train a bit like a marathon runner in the sense I'm at the gym training 6 days a week, 4-6 hours a day and therefore my body has obviously adapted to dishing out my energy over this time rather than say an intense 1 hour - 90 minute session. So what I have decided is that for this fight which is 5 x 2 I am going to train more intensely in shorter bursts in the mornings and then work my technique at night. I realise this is not optimal, sadly however my coaches don't arrive to the gym until 7:00pm and I get to the gym at 6:00am until 8:00am when I leave to work before I can return to train with them at 7:00pm until about 9:00pm.

Sports Specific based work:

My plan is to train pads, sparring and clinchwork with them for five round each five days a week. So for example:

Monday-Friday
1 Hour Technique work where I will learn new techniques and perfect old ones.
5 x 2 Minutes Padwork. Rest. 5 x 2 Minutes Sparring. Rest. 5 x 2 Minutes Clinch Work.

What I used to do is train say like 10 x 3 minute rounds or something crazy like that. What I will now to is get them to increase the intensity over the seven weeks. So for example week 1-2 padwork and sparring and clinch at as hard a pace as I can take. Week 3-4 pick it up another level so I begin to suffer. Week 5-6 Cut rest time to 45 seconds for padwork. Begin bringing in a fresh new partner every round of sparring / clinch.

Running / Interval Training

I decided to run three times a week. I personally think that 2 mile runs and 400m are the best additions to a training routine. I think that a 2 mile run is mentally brutal when aiming for 6 minute miles for example and 400m with 1 minute recovery is a good base for building up the energy system specific to muaythai because you can really explode with them and once you've built up the endurance add exercises on to the end.

My thoughts on the way I should training these are:
Week 1: Day 1: 3 x 400m. Day 3: 1.0 Mile for time. Day 5: 3 x 400m
Week 2: Day 1: 4 x 400m. Day 3: 1.5 Mile for time. Day 5: 4 x 400m
Week 3: Day 1: 5 x 400m. Day 3: 2.0 Mile for time. Day 5: 5 x 400m
Week 4: Day 1: 5 x 400m (with burpee/pushup/squat). Day 3: 2.0 Mile for time. Day 5: 5 x 400m (with burpee/pushup/squat)

And then build up the burpee/pushup/squat ammount.

I would like to ask if you think adding 800m (which I would obviously aim to do as close to 2 minutes as possible) or 100m (which could build my ATP-PC System more productively?) would be something you'd advise. I am not sure whether this would be too much volume or if it would be OK to add these before / after or even on a seperate day from what I have listed here.

Minute Drills

These are very important because I stand by burpee intervals and the magic 50 type workouts as being a key to why everyone says I'm so fit at the gym. I think 30 seconds of working one exercise is really, really good. Anyone who reads my workout log will find that I was able to get my heart rate past 190bpm twice during burpee intervals... I couldn't do that during sparring or bag work.

Day 1: 5 x 2 Burpee Intervals:
(after week 3 I will begin doing punch outs instead of shadow boxing)

Day 3: Sean Wright Minute Drills:
22.5kg vest - Burpees, Snatch L, Snatch R, Squats, Swing L, Swing R
(30 second each exercise) x 3 building up to 5 x 3 minute rounds.

Endurance / Stamina

Sweet 16 is my altimate stamina building exercise although I have found a good way of doing it twice a week with a modified version. I don't want my body to completely adapt however I think the building up of straight punches isn't something I should worry about too much, so havn't decided to change this very much.

Week 1:
session 1. Sweet 16. Punch Based.
session 2. (20s straight punches, 20s hooks, 20s tuck jumps) x 2 - 2 mins total for 2 rds.

Week 2:
session 1. Sweet 16. Kick Based.
session 2. (20s straight punches, 20s hooks, 20s tuck jumps) x 2 - 2 mins total for 2 rds.

Power Based

I struggle with this element because I know the types of exercises to do i.e. bang pulls, plyo press ups, snatches, cleans, etc but I'm unsure if I really need to add anymore because on top of minute drills which I do weighted and endurance based stuff and finishers I do a lot of resistance based weight shifting so perhaps here you guys could give me some help. I want to do 1-2 a week, Here are the workouts I liked from Ross:

Magic 50 - Explosive in every sense of the word (10 minutes total)
10 Burpee, 10 Power overs, 10 Squats, 10 Band Pulls - explosive (5 x 2 minute rounds)
10 Burpee, 20 Sledge Swings, 30 Lateral Jumps, 40 Pushups, 50 Squats (x5)
20 band pulls, 20 power overs, 10 up-downs, 20 sledge swings
10 med slams, 20 power overs, 30 lateral jumps, 40 sledge (5 x 2 minute rounds)
5 Up-Downs, 5 med slams, 5 burpees, 5 band pulls
I don't want to post anymore because they are in Ross' material

Finisher on last day of the week

At the end of each week I will do a tough circuit just to push myself and cap off the week. This will change each week so that I DO NOT adapt. For example:

*25 sandbag burpees, 25 clean & press burpees, 25 burpees with 15ib DB, 25 normal burpees
*15 minutes of as many times: 10 pullups, 10 db swings, 10 plyo push up, 10 tuck jumps
*Each for 2 x 1 Min: Squat, Pushups, Band Pull, DB Swings, Med Slams

Totals:

Technique inc padwork, sparring & clinch - 5 days per week
(30 minutes shadow/footwork/bag, 1 hour technique, 5x2 pads, 5x2 sparring, 5x2 clinch)
Running & Intervals - 3 days per week
(building up to twice a week 5 x 400m Intervals with BW exercises & 2 mile run once a week.)
Round Specific Minute Drills - 2 days per week
minute drills based on 5 x 2 or 3 minute rounds
Power work - 2 days per week
Short but intense explosion based work (no more than 15 minutes)
Fight Specific Endurance - 2 Days per week
Constant work at as high rate as possible over 15 minutes
Finishers - 1 Day Per Week
About 20 minutes of tough circuit based work with an aim just to finish

Seems a lot of work, but really I don't think I will be in the gym anywhere near as much as I am right now. It will basically take me a week or two to get into it and adjust to the higher work levels, but I think it is do-able. I'm just looking for peoples opinions on what to add, change, remove, etc. I'm deffinetly going to start eating more calories over the upcoming weeks. Anyone looking to track my progress please check my workout log from next week. Hopefully with your help I can win this area title in 7 weeks time :)

[Aplin]

[Only registered and activated users can see links]

This is my provisional schedule.

Week 1 Notes:

No additional Sparring or Padwork this week. Just classes and cardio based stuff. I want my body to adapt to the workload slowly before I add in the additional work. Therefore any padwork or sparring I do will come as part of the lessons and not in addition to it.

Intervals will begin slowly, I will push myself in them but I won't make myself ill. Again I only really need to build up to 4 x 400m + exercises and therefore there is no point jumping in above my ability and messing up my training. I do not want to burn out, which I have done before.

[Aplin]

Monday - Fight Training Day 1
Today is just about starting new things. I havn't run in just over two months so I'm starting my intervals very, very slowly so that I don't burn out. Too often I have tried to do too much too soon, so this time I'm going to be smarter and build things up.

Sprint Work
2 x 400m sprints with 1 min rest (TERRIBLE!) (1:17 and 1:21)
2 x 100m sprints with 30sec rest (TERRIBLE!) (17 and 17)
Was disapointed and using my heartrate monitor I found my recovery is much worse than what it was back in may... I guess it is early days though *sigh*

Fight Specific Training
8 x 2 Minutes - Footwork Drills
5 x 2 Minutes - Double End Bag
5 x 2 Minutes - Just Kicks on the Heavy Bag
6 x 3 Minutes - Minute Drills
Round 1, 3, 5 (Minute 1: Med Slams, Minute 2: Sandbag Shoulders, Minute 3: Ass to Heal Squats)
Round 2, 4, 6 (Minute 1: Heavy Bag Work, Minute 2: Sandbag Clean & Press, Minute 3: Burpees)

What I will add next week:
3-5 rounds pad work, 3-5 rounds sparring, 3-5 round clinch.
10 Rounds of 2 Minute Bagwork (Power Based)

[Aplin]

Tuesday Morning - Fight Training Day 2

10 x 2 Minutes - Heavy Bag Technique
Rd1: Inside Leg Kick. Rd 2: Jab-Inside Leg Kick. Rd 3: Jab-Right Round Kick
Rd4: Teep Kick. Rd 5: Push Kick. Rd 6: Teep-Right Round Kick
Rd7: Push Kick-Left Round Kick. Rd8: Right Round Kick. Rd 9: Left Round Kick. Rd 9:
Rd 10:Left Kick-Right Kicks and Right Kicks to Left Kicks
5 x 2 Minutes - Double End Bag
6 x 2 Minutes - Footwork Drills

Tuesday Evening - Fight Training Day 2

10 Minutes Skipping

Pad Work
Left Hook-Left Uppercut-Cross
Cross-Left Uppercut-Left Hook
Hook-Cross-Hook
Cross-Hook-Cross
Jab-Right Round Kick

Partner Drills
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Right Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Cross-Inside Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Hook-Cross-Hook-Right Leg Kick
Inside Leg Kick-Outside Leg Kick
South Paw Stance-Right Leg Kick opponent Lead Leg x 3-Forth time Right Kick to Head

Partner Drills
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Right Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Cross-Hook-Cross-Inside Leg Kick
Jab-Cross-Slide back as Opponent Jabs-Move In with Hook-Cross-Hook-Right Leg Kick

Sweet 16
8 x (20 Seconds all out straight punches, 10 Seconds rest)
8 x (20 Seconds all out ass to heal squats, 10 Seconds rest)
8 x (20 Seconds all out straight punches, 10 Seconds rest)
8 x (20 Seconds all out press ups, 10 Seconds rest)

[Aplin]

Wednesday - Fight Training Day 3

5 x 2 Minutes Double End Bag

5 x 2 Footwork Drills

5 x 2 Padwork
1) Jab-Cross.
2) Left Uppercut-Cross.
3) Left Uppercut-Cross-Jab-Cross.
4) Left Uppercut-Left Hook-Cross
5) Right Uppercut-Left Hook-Right Cross

14 x 2-3 Alternating Partner Padwork
1) Left Hook - Right Left Kick
2) Jab - Inside Leg Kick
3) Throw Kick whilst Opponent Blocks
4) Block whilst Opponent throws leg Kick
5) Alternate Kicks to the head
6) Alternate Kicks to anywhere
7) One person throws kicks whilst the other blocks (alternate)
8) One person throws kicks whilst the other blocks (alternate)
9) Kick Sparring with one for one kicks
10) Jab Sparring
11) Jab Sparring
12) Jab Sparring
13) Slipping Opponents Jab
14) Slipping Jab and throwing kicks as a counter

[Aplin]

Thursday - Fight Training Day 4

5 x 2 Minutes Footwork Drills

2 x 2 Minute Rounds on Belt
1 Round Kicking Belt with Right Leg
1 Round Kicking Belt with Left Leg

10 x 2 Minute Rounds on Bag
1 Round Teep on Bag with Left Leg
1 Round Push Kick on Bag with Right Leg

1 Round Jab whilst stepping off at an angle with the right, as you readjust throw cross
1 Round 3 steps left - hook - 3 steps right - hook
1 Round Left Hook-Right Uppercut & Left Hook-Right Uppercut-Jab-Cross
1 Round Jab-Fake Jab-Cross

1 Round Jab - Round Kick on bag
1 Round Jab-Cross-Round Kick on bag
1 Round Cross-Hook-Round Kick on bag
1 Round Teep Kick-Cross-Hook-Right Kick on bag

5 x 2 Minutes Double End Bag
Left Hook-Right Uppercut-Jab-Cross
Jab-Fake Jab-Cross
Right Cross-Left Uppercut
Right Uppercut-jab-Cross-Jab-Cross-Left Uppercut
Jab-Cross-Cross-Right Kick-Right Kick

5 x 2 Minutes Partner Drills
Left Jab-Right Leg Kick
Left Hook-Right Leg Kick
Left Jab-Inside Leg Kick
Right Cross-Inside Leg Kick
Right Uppercut-Left Hook-Right Leg Kick

Power Drills
2 x 25 Outside Leg Kicks
2 x 25 Inside Leg Kicks
1 x 25 Teep Kicks
1 x 25 Push Kicks
2 x 50 Round Kicks off Each Leg

[Aplin]

Found this, thought it was a really good idea so going to give it a go:

There are two things necessary for high kicking; the first, obviously, is flexiblity. The second, is leg strength. Without strong legs, flexibility won't be worth much.

To build strength for the way you describe slow kicking, try this:

1. Stand close to a wall. Prepare for a side kick.
2. a. Chamber your leg, and hold it high, for 10 seconds,
b. Now, grab the chamber, and pull it higher, and hold for 10 seconds.
3. a. Extend your leg to side kick position, and hold for 10 seconds.
b. Now, raise your leg up a little higher, until you feel that knot in your thigh. Hold for 10 seconds.
4. Rechamber, and return to the floor.

When I am done there, I like to cry for about 10 minutes, and when the pain is gone, I do it again. Just kidding, but you should feel this.

Next, do this:

1. Stand close to a wall, and prepare for side kick.
2. Extend the leg out to waist level.
3. Without swinging, and in a controlled motion, raise the leg as high as you can, and then lower it to below waist level. Then, in a controlled manner, raise the leg again, as high as you can.

You can do these exercised with side, round, and front kick positions, to work all kinds of muscles and angles.

For flexibility, do some active/passive and PNF stretching with a partner. In about 3 weeks, you should beging to see results, if you do these 2 to 3 times a week.

[Aplin]

Monday - Fight Training Day 8

Warm-Up
3 x 10 Front Leg Raises (each leg)
3 x 10 Side Leg Raises (each leg)
3 x 10 Rear Leg Raises (each leg)
30 seconds dynamic flick verticle kicks
30 seconds dynamic flick angle kicks

Leg Strength Drills
5 x 30seconds holding chamber position of Front Teep
5 x 30seconds holding chamber position of Rear Push Kick

5 x 2 Minutes on the Double End Bag
Round 1 - Jab
Round 2 - Jab-Cross
Round 3 - Jab-Jab-Cross
Round 4 - Jab-Cross-Jab OR Jab-Cross-Slip-Jab OR Jab-Cross-Slip-Cross
Round 5 - Freestyle Combos

6 x 2 Minute Footwork Drills
Round 1 - Square Drill
Round 2 - Double Step Square Drill
Round 3 - Zig-Zag Drill
Round 4 - Double Step Back, Spin off to Right
Round 5 - Double Step Back, Spin off to Right
Round 6 - 30 Round Kicks over the Ropes

2.5 x 2 Minute Rounds Sparrining
Was meant to be five rounds but knocked out my sparring partner with the Pacquaio Hook I showed in my last training video... Step into southpaw and then hook into orthadox stance. Pretty glad I did so well because the guy was all over me when he first started but slowly sussed him out. Didn't mean to KO him but I was dominating him up to that point.

5 x 2 Minutes Shadow Boxing
Round 1 - 300 Punches
Round 2 - 350 Punches
Round 3 - Square Drill throwing punches everytime you land
Round 4 - Zig-Zag Drill throwing punches everytime you land, pivoting every two verticle movements.
Round 5 - Jab-Cross-Move Back-Cross

Technique Work - 1 Hour
Technique 1 - Jab-Cross-Move Back as oponent Punches-Cross
Technique 2 - Jab-Cross-Slip Left as oponent Punches-Slip Right as Oponent Punches-Left Hook
Technique 3 - Traditional Thai Stance. As Opponent Punches Jab bring up the left hand then as they throw the right hand bring the right arm up to push the back of the left hands wrist.
Technique 4 - Working on defending the kick. If the opponent kicks use either the leaning back technique, the leg block or the glove block. Whichever you choose make sure you smash a kick back.
Technique 5 - Traditional Thai Stance. Do the double block as described above but the person who blocked adds a kick on to the end.
Technique 6 - Everytime opponent throws a kick throw a right cross-left hook. You need to dive in and close the distance for this to work.
Technique 7 - As opponent throws a jab-cross, as they cross use hands to defend it whilst stepping in and firing the left round kick.
Technique 8 - Stepping into Southpaw to throw the left leg into their lead leg.
Technique 9 - Catching the teep, throwing it and straight away smashing in a kick to either the leg, body or head.
Technique 10 - When opponent throws round kick, defend with knee. Even trapping it in the block if possible. Lift it up in the air, walk forward two steps and push up and back.

Fight Conditioning Work
5 x 2 Minutes Sparring Kadeth (ISKA Southern Area Champion @ 72.5kg)
7 Minutes Pad Work
5 Minutes Pad Work
3 Minutes Pad Work
3 Minutes Pad Work
2 Minutes Pad Work
2 Minutes Pad Work
5 x 2 Minute Sparring Instructor (3 technique based, 2 competitive)

Partner Fluidity Drills
3 Minutes - Double block against jab-cross and then counter with right round kick
3 Minutes - Throw Jab-Cross-Right Round Kick and then block the same combo.
3 Minutes - Clinch Work - The Right Arm comes round opponents head. Your head is sharply pushed into their jaw. The left arm locks them up and you squeeze.
3 Minutes - Throw Round Kick past opponent, as it lands turn into Southpaw and throw the left round kick.

Conditioning Work
Routine 1 - 10 HARD Kicks off each leg into heavy bag with partner. Rest breifly then do 10 more HARD kicks off each leg. You would do this 5-10 times depending on time.
Routine 2 - 10 x (10 Alternating Knees into the heavy bag. 10 push ups).