TFPs Log

[TwoFistedPiston]

Only getting back nto serious training after the summer and have championships at the end of November. Never done one of these before so here goes..Monday was recovering from weekend day BTW..

Monday 5/10/09


5km run in 26mins varying slow up hills, sprints and jog.
Leg weights after run 8 x 5
Short Shoulder workout.
Wednesday 6/10/09

In boxing club:

15 minute warm up & stretching
2 x 2 shadow boxing
Handweight drills 4x2
Skipping 4x2 going all out every 35 seconds
Heavy Bag 4x2
Circuits 4x2
Sparring 7x2 alternating partners
Pads 2x2
Then down to the normal gym

Sprints on treadmill
11 km/h for 2 mins
12.8 km/h @ 5% incline for 30secs x2
13.6 km/h @ 7.5% incline for 30 secs x2
14.4 km/h @ 10% incline for 20 secs x2
15.2 km/h @ 12.5% incline for 20secs x2
16 km/h @ 15% incline for 15secs

After each sprint jog at 11km/h for 45secs - 1min. Its Andre Wards old workout, I only made it to 14.4 but usually get to finish 15.2 when im fighting fit.



Thursday 8/10/09

Muay Thai Gym(my first time) for 1.5 hours - My legs are bollixed!

[TwoFistedPiston]

Friday 9/10/09

In the club:

Warm up - 15mins
Technical work 3x2
Suicide Sprints
Shoulder Conditioning using 5lb handweights 4x2
Circuit training
Sparring 6 x 2.5 min rounds
Punchbag 3x2
Pads for one 2minute round (gasssed)
Cool down & stretch
Went out on the vodka straight after and Im bits so just hittin the gym to get a sweat going, gonna go on the cross trainer coz I wouldt be able to run straight on the treadmill in this state.:dead

[TwoFistedPiston]

Sunday 11/10/09

In the club this mornin:
A nearby club came down for some sparring.

Warm up
2 x 3min Shadowboxing
Shoulder conditioning with 3kg handweights 4 x 2min
Bag & Suspended Bag 4 x 2min
Circuit training 4 x 2min
Sparring 8 x 2min
Excercises, Sit ups, Push ups etc
Cool down

Going sparring in a very good club tomorrow so should be tough!:bbb