The Great White Hype's Road to the Fights

[GreatWhiteHype]

Start of training.

Yesterday:
Morning
3x5 Squats 230lbs (2 min rest)
3x5 Military Press 115lbs (2 min rest)
1x5 Deadlift 225 lbs (2 min rest)
1x5 Deadlift 255 lbs

Evening
45 min steady pace run (staying as close to 70% MHR as possible)

Today:
4x10 pushups 2-2 tempo (2 seconds to lower to the floor, 2 seconds back up)
3x2min rounds shadowboxing. Minimum 50 punches per round.
4x10 pushups 2-2 tempo (again)
2x12 weighted decline situps w/ 25lb plate
2x12 russian twist w/25lb plate
2x15 unweighted decline situps
1 min plank on medicine ball

[GreatWhiteHype]

Morning
5 min jump rope
4x2 min rounds circuit: Push press/ Bent Over Row/ Pushup/ Hang Clean - 50lb barbell
5 min jump rope
3x2 min rounds shadowboxing, emphasis on balance and footwork.

Evening
3x5 Squat - 235lbs PR (2 min rest)
3x5 Bench - 135lbs (2 min rest) <--- My upper body max strength is weak
3xF Pullups - switch to chinups at muscle failure (2 min rest)
3xF Plate Pinch - 2x10lb plates (one hand at a time, no rest between sets)
2XF Dumbell Pinch - 25lbs (1 min rest)

[GreatWhiteHype]

5x10 pushups - tempo method (2 seconds lowering, 2 seconds pushing)
1x20 crunches
1x10 windshield wiper
1x20 crunches
1x15 medicine ball toe touches
1x20 crunches
1x15 russian twist with medicine ball
1 min plank
1 min reverse plank
1 min side plank (per side)

[RDJ]

Where are you based mate?

Not much boxing so far btw.

[GreatWhiteHype]

Where are you based mate?

Not much boxing so far btw.

Currently in a small forward base in Afghanistan. No gloves, no heavy bag, no training partners with boxing experience. There won't be much boxing until I get back to the US.


Morning
3 mile run @ 60-65% Max Heart Rate
4x2 min rounds shadowboxing (min 75 punches per round, focus on balance)

Evening
3x5 Squat 235lbs
3x4 Military Press 115lbs (couldn't get 5th rep, shoulders getting fatigued)
5x3 Clean 140lbs
3xF Dumbell Pinch 25lbs

[RDJ]

Currently in a small forward base in Afghanistan. No gloves, no heavy bag, no training partners with boxing experience. There won't be much boxing until I get back to the US.


Morning
3 mile run @ 60-65% Max Heart Rate
4x2 min rounds shadowboxing (min 75 punches per round, focus on balance)

Ah fair enough :)

[GreatWhiteHype]

Morning
Missed morning workout due to patrol



Evening
100 burpee Pull-ups for time (13:25)
5x2 min rounds, shadowboxing



Tomorrow is a rest day

[GreatWhiteHype]

Morning
4 mile run @ 70-75% MHR
3x2 min rounds shadowboxing (emphasis on balance and footwork)

Evening
3x5 Squat 235lbs
3x5 Bench 145lbs
2x5 Deadlift 225lbs, 245lbs
2xF Plate Pinch
2xF Dumbell Pinch

[GreatWhiteHype]

5x10 pushups (2-2 tempo)
10 min jump rope active rest
5x10 pushups (2-2 tempo)
3x25 situps
2x20 russian twist
2x10 hanging leg raise

[GreatWhiteHype]

3x5 Squat 235lbs, 240lbs on last set (PR)
1x4(failed on 5th rep) Military Press 115lbs
1x2(failed on 3rd rep) Military Press 115lbs
2x5 Dumbell Overhead Press 50lbs
3xF Chinups
3xF Dumbell Pinch

Between doing bench/overhead press one day and pushups the next, my shoulders aren't getting enough time to recover as evidenced by the fact that I'm feeling weaker every time I do the military press. From here on out I'll be dropping the heavy lifting from 3x a week to 2x a week. I'll be replacing the middle of the week heavy lifting with a 3rd day of LSD work until I get my resting heart rate into the low 50's (will take a few months).

[GreatWhiteHype]

Morning
3x2min rounds jump rope
20 minutes - Bas Rutten All Around Workout CD*

Evening
6x10 pushups 2-2 tempo (2 seconds lowering, 2 seconds raising)
25 crunches
15 oblique crunches left
15 oblique crunches right
25 reverse crunches
1 min plank
30 seconds side plank right
30 seconds side plank left
2x25 russian twist w/ 20lb medicine ball


*Bas Rutten All Around Workout CD is non-stop circuit of shadowboxing, pushups, jump squats, abs, and neck work varying from 1 min to 15 seconds in length for an exercise before switching to the next with no rest.

[GreatWhiteHype]

Morning
4 mile run at 75-80% MHR
3x2 min rounds shadowboxing

Evening
Scrapped workout. Failed every set but the warmups. Starting immediately, two lifting days a week instead of three.

[GreatWhiteHype]

4x2min rounds interval running. First 1:30 at 9.5mph, last 30 sec at 11mph. 1 min rest
10 min Bas Rutten All Around Workout CD

[GreatWhiteHype]

Yesterday was my weekly rest day.
After 4 weeks of this my resting heart rate has dropped from 68bpm to 60bpm (at 7500ft elevation).

My squat and overhead press stalled and regressed over the last week. I'll be dropping the weight down by 10lbs on them, add 5lbs a week, and in theory hit a new personal best by New Years.

Morning
6k run at 65-75%MHR
4x2min rounds shadowboxing (45 sec rest)

Evening
3x5 Squats 230lbs
3x5 Bench 135lbs
3xF Chin ups
2xF Plate Pinch
2xF Dumbell Pinch

[GreatWhiteHype]

4x10 plyo pushups
10 min circuit no rest - Side Bendsx10 (50lbs), decline situpsx25, russian twistx20 (8lb medicine ball)
4x10 plyo pushups

[GreatWhiteHype]

This used to be my second lifting day a week, but due to lack of muscle recovery time and the priority of cardio over strength for boxing, I've replaced the lifting with another day of cardio instead. I'm slowly starting to go from mostly aerobic work to more anaerobic work.


5x2min rounds jump rope
3x2min rounds: Sprint 25 yards, jog back 25 yards
3x2min rounds shadow boxing

[GreatWhiteHype]

Spent all day doing manual labor

[GreatWhiteHype]

Morning
Missed run due to foot patrol through the valley

Evening
3x5 Squat 230lbs
2x4 Overhead Press 115lbs (failed 5th rep both times)
1x3 Overhead Press 115lbs (failed 4th rep)
4x3 Clean 135lbs

[GreatWhiteHype]

Yesterday I felt like crap. Today was supposed to be my rest day. Instead I took yesterday off and did yesterday's workout today.

5x10 Plyometric pushups
Circuits of Decline situps, russian twist (8lb medicine ball), knees to chest in captains chair.

[GreatWhiteHype]

3x5 Squats (225, 230, 235)
2x5 Dumbell Bench (Felt a sharp pain in my shoulder at the start of the third set, so I dropped the weights and called it quits. Shoulder feels fine, but I might have damaged it if I kept trying)
3xF Chin up (Extra thick bar for grip)

15min jump rope

[LJB]

i would advise doing some kind of warmup if you are not doing so already

[GreatWhiteHype]

i would advise doing some kind of warmup if you are not doing so already

I warm up first, but like stretching I don't consider it part of the actual workout. For that reason, I don't list it.

[GreatWhiteHype]

6x12 seconds plyo pushups (35 second rest, generally got between 8-10 reps)

10 min active rest shadowboxing

6x12 seconds plyo pushups (35 second rest, generally got between 7-9 reps)

2x15 decline situps with 8lb medicine ball

2x15 russian twist with 8lb medicine ball

1 min plank

2x15,10,5 back to back medicine ball pass with a partner (1 set being 15 passes to the right, 15 to the left, then immediately 10 to the right, 10 to the left, and so on)

30 sec regular plank

30 second side plank

30 second side plank

30 second reverse plank

[cheech]

What is a burpee pull-up?

Evening
100 burpee Pull-ups for time (13:25)
5x2 min rounds, shadowboxing



Tomorrow is a rest day[/QUOTE]

[GreatWhiteHype]

What is a burpee pull-up?
A burpee pull-up would be a standard burpee, except when you jump you grab onto a pull-up bar and pull your chest up to the bar.

Today:
4x2min rounds - 45 sec rest
30 seconds Burpee with medicine ball (For the pushup at the bottom I dropped off the medicine ball, exploded back onto it, the grabbed it to jump with)
30 seconds jumping lunge with twist
30 seconds chin ups
30 seconds decline sit ups

Counting the weeks I was doing it before I started this log, I've now been doing this routine for 6 weeks. I am a month out from my fight (33 days). I feel like I have developed a good base level of all around fitness. I'm going to drop to one day a week of heavy lifting, and two days a week of aerobic work. This won't be enough to improve my strength or aerobic capacity, but it will be enough to maintain my current levels.

I'll be focusing a lot more on sport specific conditioning now. Lot's of hard, total body interval work replicating the work rest ratio of an amateur boxing fight (2min on, 1 min off). A lot of high repitition muscle endurance work as well. The muscle endurance work I've been doing with the pushups has worked wonders (I feel like I can punch non-stop for days) but I need to get my legs to catch up so I can move constantly. I want my legs to be prepared for the kind of moving I'll need to deal with a tough pressure fighter.

[GreatWhiteHype]

Yesterday:
6x10 pushups (2-2 tempo)

10 minute circuit no rest - Decline situps w/ 8lb medicine ball, russian twist w/ 8lb medicine ball, alternating toe touches, hanging leg raises

6x10 pushups (2-2 tempo)

[GreatWhiteHype]

As stated a few days ago, most of my workouts will be geared toward either anaerobic training, or muscle endurance. The program I've been on for the last 5 weeks working my pushing endurance has been working wonders, so I'm using the same set/rep/tempo scheme with squats and rows to increase the endurance in my legs and pulling muscles. The weights seem light compared to what I was squatting for strength (had to drop 100lbs), but the tempo and no pause between reps makes it extremely difficult.

4x8-10 squats 135lbs (2-2 tempo)
4x8-10 bent over row 60lbs (2-2 tempo)
4x8-10 squats 135lbs (2-2 tempo)
4x8-10 bent over row 60lbs (2-2 tempo)

[GreatWhiteHype]

Interval running - 8 rounds at a moderate incline
2 min run at hardest pace I could maintain, 1 min rest
Shadowboxing - 4x2min rounds

[GreatWhiteHype]

I start the redeployment process in the morning, so this log will not be updated again until I get back to the US. While I'll still be working out, I will be in transit most of the time moving from outpost to bigger base, to bigger base, and so on for the next two weeks until I get back to the states. Will pick up the log when I get back.

[LJB]

can you feel a difference then since you've started?

[GreatWhiteHype]

I am now back in the USA. Starting today, actual boxing is part of the routine again.

can you feel a difference then since you've started?

Huge difference in my cardio. I don't get winded anymore. My muscles get tired, but I don't breathe heavy on anything less than all out sprints.

My strength gains were noticable too when I was lifting heavy three days a week. I hit personal bests on multiple lifts on a few different occasions. Dropping to one heavy lifting day a week seems to be maintaining my strength. I'm not getting any stronger now, but I my numbers aren't decreasing so I'm not losing the strength I gained either.

My muscle endurance got worse overall. My endurance for plyometric pushups went up, which is good for boxing, but my leg endurance and my regular pushups/pullups/situps got worse. I've shifted my workout over the past two weeks to focus more on this.

[GreatWhiteHype]

Tonight
Everything was 2min rounds with 45sec rest
6 rounds thai heavybag kickboxing
3 rounds speed bag
3 rounds double end bag
3 rounds boxing wrecking ball (round uppercut/hook bag)
3 rounds shadow boxing

[GreatWhiteHype]

Morning/Early Afternoon MMA
Warmup - 5 mins jogging and footwork drills
Warmup - 10 mins shadow boxing
2 rounds Thai pads
2 rounds jab-cross-double leg
2 rounds jab-cross-body lock
4 rounds jab-cross-takedown of choice
2x5min rounds grappling

Evening Boxing
8 rounds shadowboxing
6 rounds heavy bag
3 rounds focus mitts
4 rounds sparring

[dfh85]

wow ur in pretty good condition man no homo

[GreatWhiteHype]

wow ur in pretty good condition man no homo

I spent all of 2009 at an altitude 1000ft higher than the olympic training center. It helped.

Yesterday was an off day.

Noon - Boxing for MMA
3 rounds shadowboxing
3 rounds footwork drills
4 rounds situational sparring - defend the jab
4 rounds situational sparring - defend the jab / counter punch

Evening - Boxing
4 rounds shadowboxing
4 rounds jump rope
4 rounds heavy bag
3 rounds focus mitts
4 rounds shadowboxing
4 rounds heavy bag

Non-stop circuit:
5 mins jabbing the heavy bag
10 pushups
5 mins straight right on the bag
25 pushups
25 situps

4 rounds shadowboxing cool down

[GreatWhiteHype]

Tonight - Kickboxing
5 minute warmup - jogging and footwork drills
1 round jab only on mitts
1 round jab - right knee
2 rounds switch kick
1 round jab - right knee - switch kick - left knee
4 rounds sparring


Did not stay for the judo class. Due to having been deployed and not being in a ring for over a year, my calluses are gone. The skin on the balls of my feet are totally ripped off right now.

[GreatWhiteHype]

Went to the boxing gym this morning, but it was closed. There was no sign on the door, nothing. Not sure what that was all about. Went with my backup plan and went straight to the MMA gym for some ground work (I've got a jiu-jitsu tournament next month).

Today
30 mins straight submission wrestling

[GreatWhiteHype]

Tonight
Rounds 3min 1min rest
3 rounds jump rope
7 rounds shadow boxing
5 rounds mitts - high paced and more flowing like a fight
4 rounds sparring - got caught with an uppercut and painted the canvas red

[GreatWhiteHype]

Tonight - MMA
2 rounds pummeling
2 rounds arm drag to takedown
2 rounds mount escape
3 rounds free wrestling

[thejokerswild]

Looks like a fun routine here. Varied and hard as nails. This is a good thread gwh

[GreatWhiteHype]

Unfortunately I didn't get to fight on Saturday. I had an emergency and had to drive from New York to Kentucky on about 2 hours notice.

My next fight (aside from a grappling tournament I have coming up in 3 weeks) will probably be an MMA fight late March/early April. Back to the gym tomorrow.

[GreatWhiteHype]

Tried to go for a run this morning, but called it quits after almost breaking my neck on black ice.

Tonight - Grappling
2 rounds drilling triangle choke
2 rounds drilling triangle choke defense
2 rounds drilling counter to the defense
5 rounds free grappling

[GreatWhiteHype]

Now that my body has fully gotten used to the rigors of combat sports again, and I don't get sore in all those little muscles that lifting weights and running just don't get, I'm slowly starting to work extra strength training and cardio in the mornings back into the picture.

Morning - Bodyweight Circuit
20 minutes of the Bas Rutten all-around workout tape.
It is a non-stop circuit consisting of shadow boxing, pushups, jumping squats, ab work, neck work, mountain climbers, and lunges. It's setup as 1-3 minutes straight of "work" (calisthenics) with 30 sec to 1 min "rest" (shadowboxing, with combos called out to keep you from working at a snail's pace).

Evening - Kickboxing pad work
2 rounds footwork
1 round jab only
1 round jab/cross
1 round round kick
1 round jab/cross/round kick, jab/cross/switch kick
2 rounds round kick