SouthpawSlayer's Two Week Training Log

[SouthpawSlayer]

ok boys been on the training forum a lot lately because the other forums have been recking my head, too much mayweather hate of late:patsch, i didnt even know this section existed until i clicked it 5 mins ago, looking forward to posting up my log and getting some constructive criticism:good

im gonna do a 2 week log starting from tonight, im training 7 till 9 so ill post up what exactly i done after training

[SouthpawSlayer]

14th august 7 pm to 9pm

-15 min full body warm up
-5 min dynamic stretches
-6 x 3 min rounds heavy bag
-11 mins on spin cycle
-11 mins on rowing machine
-3 x 3 min shadow boxing 1kg weights held
-11 mins skipping , 10 secs sprint, 20 secs steady skipping, 10 secs of double unders, 20 secs steady and so on
-flat out punching on heavy bag 1 2 combination for 30 secs on 30 secs rest, for 6 mins straight
-cool down, dynamic and static stretching

[RDJ]

So far your input has been pleasant, welcome aboard :)

[SouthpawSlayer]

cheers bud, trained hard today next 2 days are gonna be light days but ill still post up what i do

i know after the 2 weeks the main part i think you guys will pick up on is my flexibility training and its non existence i do maintainence stretches after a workout but very little work to improve flexibility

[SouthpawSlayer]

14th august 4.15 to 6.15

worked a 9 hour shift today and boxing club is only open early on saturdays so had to train at home today

-15 min warm up
-stretches
-11 min solid of footwork, concentrating on in and out, circling away, turning opponent
-3 x 3 mins shadow boxing
-3 x 3 mins of rolling under rope tied from one end of garden to other, when rolling left throw combo starting with left hook/jab, when rolling right start combo with right cross
-sprints on college grounds near my house, 65 metres sprint, 65 metres jog, sprint, jog and so on, i do 6 sprints and jogs each then take a minute rest, i do 3 rounds 18 sprints altogther
-11 mins skipping back at home, 15 secs sprint, 15 secs steady, 15 secs double unders, 15 secs steady, and so on
-cool down walk around garden using large steps, some static stretches

[SouthpawSlayer]

sunday 16th august

much needed day off

[SouthpawSlayer]

boxing club 17th august 7 pm to 9 pm

-30 min warm up, including static strenght exercises and dynamic stretching
-6 x 3 mins bag work
-3 x 3 sparring
-2 x 3 fitness/body sparring
-11 mins skipping, 10 secs sprint 20 secs steady 10 secs sprint and so on like this
-3 x 3 shadow boxing with 0.5 kg dumbells
-punch out drill; 30 secs flat out 1 -2's non stop, 30 secs rest, and so on like this for 6 times

[RDJ]

Excellent workout. You train at Wildcard (your location underneath your avatar)?

[SouthpawSlayer]

Excellent workout. You train at Wildcard (your location underneath your avatar)?

no mate from ireland still live here too unfortunately, pactard headquarters was just to piss off the pac haters who call his fans pactards

have to buy my tics for pac cotto tomo:happy

[SouthpawSlayer]

18th august 7.15 pm to 9.30 pm; strenght and conditioning day in gym (not boxing gym)

-10 min warm up on cross trainer

-1st circuit ;

squats
box jumps
core exercise - plank hold and while leaning on forearms reach out bringing body closer to ground

4 circuits, no rest

-2nd circuit;

single legged raised squats
neck rolls
core exercise - plank hold, bringing knees up for 20 each side, hold after each

4 circuits, no rest

-3rd circuit;

leg press
lateral box jumps
trunk bends for core with 15 kg held over head
dead lift
core plank hold, reaching with opposite hand and feet

4 circuits no rest

-straight upstairs for a 5 km run 25 mins; glycogen levels are pretty much diminished and i find this run after a strenght and conditioning day good for burning fat

-5 min walk cool down
-15 mins of static stretching

[SouthpawSlayer]

19th august ; 7.00pm to 8.15pm

-30 min warm up, consisted of 10 mins skipping and competition drills trying to catch each other out, good for moral in the club and gets us thinking instead of just doing the usual boring warm up
-4 x 3 min rounds bag work
-2 x 3 min rounds shadow boxing with 0.5kgs dumbells

cut it short because i was feeling like shit, think im coming down with something

[SouthpawSlayer]

20th august day off and slept an extra 3 hours during the day

nice

[SouthpawSlayer]

friday 21st august 7.00pm to 8.45pm

-warm up 10 mins skipping, dynamic stretching (terrible warm up today)
-4 x 3 min rounds sparring, 3 of us sparred today so we were doing a 90 secs with one fighter then 90 secs with the other, so i was getting 90 secs rest instead of 60
-4 x 3 min bag work
-2 x 3 min shadow boxing/footwork
-3 different med ball exercises with partner consisting of throws for core / abdominals
-4 sets of plyometric pull ups with claps
-11 mins high intensity spin bike
-walk around cool down and weigh in to finish

[SouthpawSlayer]

sat 22nd and sun 23rd off due to feeling drained, first 2 days off in a row for a long time

[SouthpawSlayer]

mon 24th august 7.00 to 8.30pm

- 20 min skipping as warm up, some dynamic stretches after
- working with the team we done a round on the bags and a round shadow boxing for 5 on each
- 3 x 3 rounds shadow boxing footwork
- 11 min spin bike
- cool down with static stretches

[SouthpawSlayer]

tue 25th august day off again still feeling drained not good

wed 26th august 7.00pm to 9.15pm

-warm up 20 mins with some strenght exercises press ups and squats no weights
-5 mins dynamic stretching
-8 x 3 min rounds light sparring each round working on slipping a certain punch/combo and coming back with counter
-5 x 3min rounds full sparring
-4 x 3min rounds bag work
-1 x 3 min shadow boxing
-some strenght to finish off for core, abs, press ups too
-relaxation techniques to cooldown

great session yesterday coach pushed us as season is officially started, not that it ever really stopped

[Bazooka]

Try drinking more water why do you feel so drained? Perhaps your not eating enough training on this kind of level what you just posted there you should be eating about 5 small meals a day.

[SouthpawSlayer]

Try drinking more water why do you feel so drained? Perhaps your not eating enough training on this kind of level what you just posted there you should be eating about 5 small meals a day.

thanks for the advice mate but im always hydrated and eat 5 to 6 meals per day, i try improve my diet constantly but seem to have gotten to a point where no more improvements are occuring, i eat all my veg which is organic veg raw and its disgusting shit

i was drained recently as i have had to finish a job and work extra hours, also stressed more due to having to come up with 1600 euro for rent and deposit on a new house im renting and my trip to see pac cotto has to be paid off by the 5th of september, too much worrying at once, stress leads to anxiety and i was burning up energy, im feeling better now though thank god

thursday 27th august 6.45 to 9.15 pm

-6 km run 30 mins
-dynamic stretches
-1st circuit

squats
plyometric bounds over two hurdles
core plank shifting weights disc from side to side
abs set

complete 4 circuits no rest

-2nd circuit

deep squats
tuck jumps
neck rolls
wood choppers

complete 4 circuits no rest

-3rd circuit

deadlift
med ball slams
reverse curls
core plank reaching out

complete 4 circuits no rest

-11 min high intensity on cross trainer
-walk around gym as cool down and static stretch full body

[Bazooka]

Maybe your low on Iron~ I really dont know but if your feeling drained its either food or water or perhaps your iron is low.

[SouthpawSlayer]

Maybe your low on Iron~ I really dont know but if your feeling drained its either food or water or perhaps your iron is low.

nah as i said diet is pretty good, i eat a lot of red meat with my greens especially brocolli (raw) which helps the absorption of iron into my blood, as i said it was due to stress having to come up with 2 and a half grand in 3 weeks really stressed me out

friday 28th august 7.00 to 8.45pm

-15 mins warm up
-5 mins dynamic stretching
-15 mins of extremely light shadow boxing waiting to be called to ring for sparring
-3 x 3 rounds high intensity sparring no holding back tougher than a normal fight - great spar, both of us landing big shots-very happy
-15mins skipping
-4 x 3mins rounds bag work
-3 sets of inclined sit ups
-3 sets of pull ups
-short cool down with some static stretching

[SouthpawSlayer]

saturday 29th august

-10 min warm up, 5 mins dynamic stretching
-3 x 3 shadow boxing looking in mirror at technique
-2 punch out drills
-30 minute static stretching holding for over 30 seconds aiming to improve flexibilty

[Paddy]

getting advice from the man who used to work with Bernard Dunne eh?

[SouthpawSlayer]

nope why you ask

[SouthpawSlayer]

sunday 30th august 4.00 pm to 5.00pm

- 5 min warm up
- 5 km run in 24 mins
- 5 min cool down
- 20 min stretching, improvemnet stretches

[SouthpawSlayer]

monday 31st august 7.00 pm to 9.15pm

-10 min warm up
-10 min dynamic stretching and gymnastics
-3 x min shadow boxing
-weights done as a team in a circuit of 8 stations, stuff like press ups, punches with 7.5 kg dumbells, lunges, bicep curls
we do 3 full circuits which was 24 sets altogether, 25 seconds on each station and then a minute rest, this is one round and we do 3 full rounds 72 sets altogether
yeah its a bitch
- 6 x 3 rounds on the bags focusing on power
- 1 x 1 shadow boxing
- 1 x 1 skipping
- 3 sets of 25 incline sit ups
- light stretch

[SouthpawSlayer]

Tuesday 1st september


90 mins therapy, physio and nueromuscular :D

[SouthpawSlayer]

wednesday 2nd september 7.00 to 8.45

-10 min warm up
-5 min drom stretching
-25 min skipping
-3 x 3 min rounds shadow boxing
-power shots on bag - no timing just throwing 25 shots on each punch while partner holds bag, then switch and i hold, 25 jabs, 25 straight rights, 25 left hooks etc etc
-punch out drill for 2 x 3 min rounds - working with partner, throw a jab whilst partner holds, i hold partner throws jab, i throw 1 - 2 partner holds, i hold partner throws 1 - 2, then go up to jab right jab, next is jab right jab right and so on, usually reach up to 18 shots at the end of each round and each round is over 250 punches
- 3 x 3 rounds doing bag work
- cool down and stretch

[SouthpawSlayer]

thursday 3rd september 7.00 pm to 9.00 pm

strenght and conditioning day

-7min warm up on cross trainer
-5 km run on threadmill in 24 mins
-1st circuit

leg press
squat jumps
core plank hold
press up with claps
core roll outs with straight bar

4 circuits no rest

-2nd circuit

single leg squats
plyo bounds onto box
core wood choppers
deadlift
side dipping planks

4 circuits no rest

static stretching to cool off

[SouthpawSlayer]

friday 4th of september 7.00 to 8.30pm

-15mins skipping to warm up
-5 mins gymnastics dynamic stretches
-2 x 3 rounds shadow boxing
this finishes warm up

-1 round bags
-1 round shadow boxing
-1 round bags
-1 round skipping
-1 round bags
-1 round shadow boxing
-1 round bags
-1 round skipping
-1 round bags
-1 round shadow boxing
-1 round bags
-1 round skipping
-2 rounds on bag to finish off

5 min stretch to finish up

[SouthpawSlayer]

sat 5th and sun 6th

2 days off not good

[SouthpawSlayer]

monday 7th sept 7.00 to 8.45 pm

-20 min run
-5 mins drom stretching
-weights circuit with team- 30 sets then 1 min rest, 3 full circuits
-5 x 3 min shadow boxing
-10 min cool down and 10 min stretch

finger and external oblique injury really getting worse

[SouthpawSlayer]

tuesday 8th september 1.30 pm to 2.30 pm

-15 min warm up-10 mins knee raises stuff like that then 5 mins shadow boxing
-3 x 3 min rounds conditioning consisting of 30 secs of burpees, 30 secs of shadow boxing, 30 secs burpees, 30 secs shadowbox, 30 secs burpees, 30 shadowbox
-2 x 2 rounds shadow box with 30 secs rest inbetween
-2 x 2 rounds of rolling under rope throwing combos going off each side, 30 secs rest
-static stretching to finish up

[cool-cat]

-15 min warm up-10 mins knee raises stuff like that then 5 mins shadow boxing
-3 x 3 min rounds conditioning consisting of 30 secs of burpees, 30 secs of shadow boxing, 30 secs burpees, 30 secs shadowbox, 30 secs burpees, 30 shadowbox
-2 x 2 rounds shadow box with 30 secs rest inbetween
-2 x 2 rounds of rolling under rope throwing combos going off each side, 30 secs rest
-static stretching to finish up

i was wondering does that training help your conditioning much?

[SouthpawSlayer]

i was wondering does that training help your conditioning much?

?? eh yeah the whole session would work towards improving my conditioning especially the burpees and shadow boxing drill, i recorded my highest ever heart rate doing that drill and i find it very good as long as you push yourself and dont do it that often

anyway i said id do 2 weeks think i dont a bit more than 2 weeks log, injured my neck last night and looks like out of training for at least 2 weeks goodbye

:verysad:verysad:verysad

[SouthpawSlayer]

here we go again fellas, going training in half hour at home will post up my new log and some photos of my fat ass, season starts in 8 weeks and im gonna be getting fucked up

[johnnykoolkid]

soooooooooooooooooooooooooo??????????????????
what happened??????????????????

[SouthpawSlayer]

soooooooooooooooooooooooooo??????????????????
what happened??????????????????


fell off the wagon :lol::lol: