My training log

[Scottishbox10]

Going to make a log of my training .This should make me train harder in here .

[Scottishbox10]

MON 7th MARCH
10 rounds sprints jumprope 5 x 60 secs 5 x 30 secs 30 to 1 min rest
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Sample Indoor Roadwork Week

Monday: Interval training via jump rope, stationary bike, or Versa Climber

* 5 x 60 seconds (full speed) - allow 30 to 60 seconds of rest between intervals
* 5 x 30 seconds (full speed) - allow 15 to 30 seconds of rest between intervals
* Finish with one set of bodyweight squats (ex. 100 reps)#

4 rounds shadow
1 footwork
3 speed and skill phase .Head movement , co-ord , snap return , focus .

100 push-ups
10 1 arm elbow in each arm - 20
Thumbs crossed - 20
Normal arms just short of shoulder with elbows in , hands 11 and 1 oclock - 30
Knuckles - 20
Finger-tips - 10

50 squsts with a 15kg plate
( concentrate on keeping back straight , legs shoulder width and look straight ahead )
60 neck curls with a 10kg plate and harness

[Scottishbox10]

.....................

[almsn]

Few rounds circuits and bags tonight at boxing .Need to work on slipping my shots .Haha quality i've got 2 accounts I nearly forgot about this one .No point in trolling anyway man so it's cool i'll use both.
TUESDAY 8TH MARCH

[almsn]

My push-ups vid man , strength . Have to move your head
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[Scottishbox10]

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[Scottishbox10]

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[Scottishbox10]

Few rounds bags , circuits and abs , med balls at boxing tonight .Going to struggle a bit with a new job i've got but it's cool i'm nearly ready to fight anyway .Just got to go as much as possible .Just need to work on head movement and that should be me , slipping .Happy days .
THURSDAY 10TH MARCH
Had to rest yesterday for an interview today man .Worked anyway new job happy days and a good night at boxing .

[Scottishbox10]

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Home gym man .My old man's a joiner .I want a super pro bag for it man for next season similar to this
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or this
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[almsn]

10 rounds conditioning
Usually do 10 squatthrusts 10 squats 10 push-ups 20 jumping jacks 50 punches shadowbox speed x 10
Total 100 squatthrusts 100 squats 100 push-ups 200 jumpingjacks 500 punches in about 20 minutes .
Today tho added some 12 burpees with a 180 jump ( no room for straight jump ) instead of squatthrusts and it helped with intensity
Notes
Keep jab high ( helps with headmovement as well I think ) also 2 phase 12 121 12 1 1 1 1 .I can feel my combos coming together better happy days .Also keep tight guard at all times never drop hands , chin down .
FRIDAY 11TH MARCH

[almsn]

10 rounds of above only 15 180 burpees insead of squatthrusts .Stay on balls of feet for jump ( not toes balance ) they're better for conditioning .150 burpees not bad .Also into later rounds once intensity up on burpees full reps on squats and jumping jacks for intenity .
SATURDAY 12TH MARCH

[Scottishbox10]

MONDAY 14TH
Conditioning above 9 rounds
50 squats with a 6 kg fast good rep and technique ( weight ) For resistance
30 fingertip push-ups .
Burpees are getting easier and punchrate up .Think I need a good high jump burpee .They're better for fatburning than squatthrusts .Remember 15 .



Ross Enamait explains how to execute burpees properly and also tells us how underrated the form of exercise is. He also gives various versions of this great exercise...
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[almsn]

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Home gym man .My old man's a joiner .I want a super pro bag for it man for next season similar to this
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or this
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I hate they red white and blue bags man cause i'm a Celtic supporter .F--k it i'm going out to paint them green tomorrow .Only joking might try and get a different colour for serious .

[almsn]

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[almsn]

Don'y want to start throwing money away either .I need a carpet in that gym for footwork man you slide all over the place .I'm edging towards a decent heavy angle bag .The heavybag you can throw uppercuts on .Anybody know any decent ones good price ?This one looks decent as well .
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[almsn]

Any vids that I think will help with technique i'm posting
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[almsn]

"Be happy, but never satisfied."
— Bruce Lee

[almsn]

Fatigue makes cowards of us all
Vince Lombardi

Burpee Intervals are one of the best ways to nullify these words. Champion athletes learn to mask fatigue, and fight
exhaustion.
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If cutting strength to limit strength loss

[almsn]

Just started trying some burpee conditioning to see how good it is .It is brilliant for fitness man breathinhg hard as f--k ( could hardly breath lol ) .I did 4 x 2 minute riunds to get used to it .I'll work up to 6 rounds and 3 minuters .Depends ahh both not .I will hopefully do 6 rounds and 3 minuters .Pushing it 30 seconds rest .I done roughly 133 burppes there , good ones .Atleast 90 percent effort each burpee for conditioninhg .

Happy days that was intense and it was only 4 x 2's .I want up to 6 x 2 or 3 asap .Goal 100 burpees in under 5 minutes .

A goal is not always meant to be reached, it often serves simply as something
to aim at . Bruce Lee .

ALSO . 8 rounds conditioning circuit .10 squatthrust ( 15 burpees instead in some rounds for heart rate ) 10 squats 10 push-ups 20 jumping jacks 50 punches shadowbox. . 8 rds 30 secs to 1 min between rounds.
200 Abs . 50 crunches 50 knees to chest 50 standing crunch x 2
100 neck curls. Neck curls 10 kg 100 x 1
30 fingertip push-ups . 3 x 10
FRIDAY 18TH MARCH

[almsn]

Read this ? This look's like a ball burster man.

100 Burpee Challenge

The 100 Burpee Challenge is one of the most excruciating fitness tests in existence. Every single muscle in the body is worked to an extreme degree and you will not only be wearing out every muscle that you have, but you will also hammer your heart and lungs worse than you would have ever thought possible without taking a single step in any direction.

The 100 Burpee Challenge can be performed two different ways.
Version 1

The first method, and in the editors opinion the hardest of the two, is to see how many burpees you can perform in 5 minutes with the goal of completing 100 burpees in five minutes. Every time you perform this test you should strive to increase the number that you do until you can reach 100 burpees in under 5 minutes. The beauty of the time limit is it keeps you focused on repping those burpees out at pace. Once you can complete this method of the 100 Burpee Challenge you might not be the fittest guy in the world, but you will be in pretty good shape for a rugby match.
Version 2

The second method of the 100 Burpee Challenge is very similar to the first, but instead of simply completing as many burpees as you can in 5 minutes you see how long it takes you to complete 100 burpees total. With this version of the 100 Burpee Challenge you always perform 100 burpees and simply record the time. This method often takes much longer, especially at first, and it is important to maintain focus and not drag out each rep as fatigue sets in.

The beauty of the 100 Burpee Challenge is that it is of a very short duration using either version. You can get an excellent workout in 5 minutes (or less if you are good) and you can perform the test multiple times a week. Either way you go, the 100 Burpee Challenge will get you in phenomenal shape and make you wish you had never heard of the stupid thing. Enjoy!
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[almsn]

SUNDAY 20TH MARCH
10 x
30 seconds burpees 30 seconds shadow boxing
1 minute rest first 5 then 30 seconds last 5 rounds
Doing roughly 12 burpees in 30 seconds

[Scottishbox10]

MONDAY 21ST MARCH
4 x 3 minute round burpees total 180 burpees
1 round 50
1 round 40
2 round's 45 each

Notes .Working on jump .Straight from push-up crouched try and be 100 percent every jump
Also never do any less than 15 at any 1 time .Should be doing atleast 45 over 3 minutes .

[almsn]

Some rounds bags , technique circuits and abs tonight at boxing . .Not a bad night .
TUESDAY 22ND MARCH

[almsn]

Had a couple of days off training but tbh i'm starting to feel alot better energy wise .I think I needed a taper or the burpees are starting to put gas in the tank ( 180 burpees over 12 min 4x3 rounds is easing off cause I wasn't sweating much )My legs and body are starting to feel alot better ..Wakeining up alot earlier and that .Washed and waxed all my motor yesterday as well so going to add alot more burpees .I even feel like starting to do my old hard runs again .4.5 mile as fast as possible .My headmovement is starting to come now as well .Footwork wide stance stay on toes same as bodyshots legs

[almsn]

FRIDAY 25TH MARCH
10 ROUNDS CONDITIONING .Sore back but managed .Struggling with intensity but it came .Never drop hands keep up at all times ( intensity came ) and double jab push through back leg ham toe , speed . Stay on toes with squat thrusts and relax at all times don't stress and rush for intensity .

[almsn]

MONDAY 28TH MARCH
Hill sprints up the back road .

[almsn]

Some nutrition since the summer's coming in.The only thing that motivates me with nutrition is getting ripped .
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[almsn]

I think bodybuilding's the best for nutrition .Healthy .You can eat wtf you want only as long as it's clean .Bodybuilding.com's stacked with nutrition articles .
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[almsn]

Bodybuilding.com boxing articles
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[almsn]

This is a good read Rosstraining
The mental aspect of boxing
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[almsn]

TUESDAY 29TH MARCH
Shadow weights( ring ) circuits also with weights ,technique pads and bags tonight at boxing finish some abs .Snap on punches and keep chin tucked in shadow boxing .Felt good just work hard on shots .Also technique keep letting my back foot go .2 oclock remember or 1 to get used to it .

[almsn]

WEDNESDAY MARCH 30TH
4 mile run and a 5 minute stretch steady state run

Running and clean diet seems to be cutting weight fast just make sure I keep a good steady pace .I am not training to get ripped just now man just to box so I don't want to lose that much weight especially sparring with some middleweight's .Thing is 152 will probably kill me to make and 165 i'll be small for the weight .When I do decide to train for a pack thought .Goals 28 waist ( 8 pack ) and maybe give WW a shot .Diet's got to be clean and plenty of running and crunches especially below 8 percent bodyfat .Maybe after a fight or 2 man when my skill level's up a bit more .I'll build on run times ( maybe hard hard runs hungry ) and lots and lots of agression on all training






Neck bridges
Did about 5 reps 10 to 15 on a pillow .Practice holding a crab position for head and neck
Also 3 reps of 15 reverse neck curls ( alot easier than normal )
50 fingertip push-ups
2 rounds shadow feetwork and headmovement ( mostly slipping and keeping back foot at 2 oclock )Try and widen stance to move head more

Starting to feel better mentally now .Energy is good , high .Eating is starting to get better .

[almsn]

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Home gym man .My old man's a joiner .I want a super pro bag for it man for next season similar to this
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or this
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Getting a couple of thing's done to my homemade gym .Getting a carpet to work on footwork ( grip ) Centreing a bag ( middle of hut ) so I can move around it right without sliding .Don't think I need a new bag tbh I should be able to bang the f--k out one them ( atleast 2 ).Might take 1 apart and stuff the other one heavier .Don't know about a maze bag because the roof's slant .Also draw 2 lines on carpet for footork .I'm almost ready my trainer says just headmovement and also got to keep working on footwork .I should make one of these if not for my hut my room or something [Only registered and activated users can see links]

[almsn]

Remember footwork to move right around a bag

[almsn]

Also my headmovement .I think it's right now working on my footwork .Think I was moving it too much tbh .Too much I mean far to wide and far from a punch .

[almsn]

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[almsn]

FRIDAY 25TH MARCH
10 ROUNDS CONDITIONING .Sore back but managed .Struggling with intensity but it came .Never drop hands keep up at all times ( intensity came ) and double jab push through back leg ham toe , speed . Stay on toes with squat thrusts and relax at all times don't stress and rush for intensity .


FRIDAY 1ST APRIL
Another 10 rounds .Better and alot more intense .Think that 4 miler has helped with speed also boxing on Tuesday I got picked up for not snapping my shots ( tired )that has also helped me keep a faster pace shadow boxing .Happy days .I can't wait to get my homegym sorted out man so I can do a power of bagwork .

[almsn]

MONDAY 4TH APRIL
4 mile run mixed up with some sprints and hill sprints

[Scottishbox10]

TUESDAY 5TH APRIL
Sparring tonight man at boxing nothing too heavy .
Need to work on speed and skill but my headmovement and footwork feels better .
Also want my runs harder because I could feel the pace .Harder intenser runs ..Run times should be getting better .Want to think of sparring and fights on runs mentally .Also harder faster pace on bags .Trying to get a carpet asap for my hut .On one now. Footwotk headmovement and snap on my shots on bags !!!!!!!!!!!!!!!!! .Dropping my right hand too much as well before throwing it .
Work on footwork alot .Moving in and out ( angles both feet) .Snap speed accuracy and combos as well .
Remember PARRY as well layback headmovement .Also jab and punch to the chest as well as head whereever scores .Eyes on all times .

[Scottishbox10]

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[Scottishbox10]

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[Scottishbox10]

Went to a gym today and that treadmill beat any roadwork session i've done in ages tbh .Just to get used to the controls I done roughly 10 minutes with a .5 percent incline 9.5m ph roughly.That's what I need for intensity .I prefer that to the road .Intensity feels alot better .I struggle to get an intensity on the road . Treadmill with incline for boxing I think .
10 minutes headmovement watching footwork .
WEDNESDAY 6TH APRIL

[Scottishbox10]

Sparring notes to remember and read before boxing .
Technique!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Footwork headmovement .Back foot 2 oclock front 1 .
Range .Layback not to far .Be fit 100 percent .Parry fient and block .
Eyes .On 100 percent .Try and focus even if I miss and avoid been countered .
Jab .Head chest or body whereever score also right hands to the body .Inside turn them .
To land to the body better .Widen footwork will give more range .
Circle both ways if opponent gets close

[Scottishbox10]

In the pocket ???
Different fighter have different ways of getting there. Some eat shots, others bob and weave, and some block and parry. The pocket is the area inside and out a boxers reach. Either using one of the three methods above to get inside and counter. It takes alot of skill to slip punches, less to block and parry, and none to eat them.

He can't hit you with full extension punches but he might get in some hooks or uppercuts depending on how good he is fighting on the inside

[Scottishbox10]

The Boxer’s Guide to Performance Enhancement

1.Speed Drill - Throw your punches as fast as possible. A minimum of 4 punches per combination. Develops speed and anaerobic endurance.

2.Outside Drill - Throw your jab and straight power punch combination. Circle and jab. Throw your combination and move. Circle in both directions. Develops footwork and staying power.

3.Inside Drill - Get in close with hooks and uppercuts. Slip, bob and weave. Develops inside power and stamina.

4.Change Directions - If you usually circle left, circle right. Throw jabs while mixing in combinations as you move. Develops coordination, endurance and change-up ability.

5.Jab - Do an entire round with only the jab. Snap out single, double and triple jabs. Mix in feints. Move in both directions. Develops quickness, stamina and coordination.
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Hope I get my homegym squared asap .Want to do a lot of bagwork . Carpet this weekend .

[Scottishbox10]

Some good headmovement and bob and weaving in this round from McEwan trying to get in the pocket and Lee working on the outside with a good fast 12 .TECHNIQUE .Anything that helps .Range .
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Don't expect to land with every straight shot on the outside and don't be scared to commit mmyself . It's tireing punching fresh air but relax and try and fient the 1 12 etc and make it count when I do throw .Parry as well if struggling that usually works for a fient and confuses opponent .Punch through opponent .Andy Lee is good for that .Speed on 1 2 .Behind snappy jab try and set up a right hand . Back foot on jab remember!!!!!!! Footwork . Also keep hands returning .

[Scottishbox10]

Good fight man .F--k it may as well post the 10th .Unlucky McEwan man but an impressive stoppage from Lee .Lee said courage heart and good chin he showed but said he could have boxed better
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[Scottishbox10]

What is it about the Irish man they've mostly all got courage and good chins , warriors .
This has to get me pumped up before boxing .I think this is quality tune second half of vid .
MICKY
It's a warrior code!!!!!!!!!
MICKY
He's got the warrior soul!!!!!!!!!
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[Scottishbox10]

What is it about the Irish man they've mostly all got courage and good chins , warriors .
This has to get me pumped up before boxing .I think this is quality tune second half of vid .
MICKY
It's a warrior code!!!!!!!!!
MICKY
He's got the warrior soul!!!!!!!!!
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Just watched this round as well holy s--t the shots Duddy took in this round man .
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[Scottishbox10]

YES .Hurt my opponent tonight with a bodyshot in sparring man .That was alot better .10x better since Tuesday .Footwork , bob and weaving .Don't tuck chin in too much throwing jabs and right hand .Looks 10 x better ( jab and right hand ) .Flicking the jab out nicely .Looks solid so does straight right hand .Landing nice jabs ( Remember chin chest body head ).Step in and remember with jab (back foot 2 oclock ) .Look's s--t when I tuck my chin in too much TERIBBLE .BAD Don't do it .Feel 10x better amd looks 10X better now I don't !!!
THURSDAY 7TH APRIL
Practice footwork .Just a we bounce in and out as well

[Scottishbox10]

The Boxer’s Guide to Performance Enhancement

1.Speed Drill - Throw your punches as fast as possible. A minimum of 4 punches per combination. Develops speed and anaerobic endurance.

2.Outside Drill - Throw your jab and straight power punch combination. Circle and jab. Throw your combination and move. Circle in both directions. Develops footwork and staying power.

3.Inside Drill - Get in close with hooks and uppercuts. Slip, bob and weave. Develops inside power and stamina.

4.Change Directions - If you usually circle left, circle right. Throw jabs while mixing in combinations as you move. Develops coordination, endurance and change-up ability.

5.Jab - Do an entire round with only the jab. Snap out single, double and triple jabs. Mix in feints. Move in both directions. Develops quickness, stamina and coordination.
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Hope I get my homegym squared asap .Want to do a lot of bagwork . Carpet this weekend .

Homework from now on .

[Scottishbox10]

I think all my shots have came now .Left hook to body r hook to body left uppercut , jab ,straight right .Also head movement and footwork , delighted .

[Scottishbox10]

Work on fitness more and try and work on stamina .Jab straight shots and make them count in sparring .Skill and fitness and hopefully be fighting soon .Jab to the body as well make it count step in and remember back foot .
Body head chin

[Scottishbox10]

Great uncles record man .I found this myself after he passed away 16 yrs ago .My old man's full uncle , quality .I was well delighted .Brillant to find for the family tree .It was a shocker he died man massive heart attack right out of nowhere , r.i.p .He was young enough to be around today .He founded the gym I joined man .
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[Scottishbox10]

15 minutes treadmill with a 1 percent incline .Getting used to the treadmill , the controls , minute mile times and kilometres to miles ( bit confusing ) .Harder runs on them next week though defintley (ready for it) .I used to have one in my hut and done alot of 10 milers on it (no incline though) . It got me in brilliant condition man ( ripped ) but when it came to shorter explosive runs I struggled like f--k that's why i'm making sure I get my legs build for shorter intenser runs using the incline and for sparring .I was 168 roughly this morning .I should be fighting at 165 so long runs is probably pointless just now .I want to keep my legs get the incline up and blast my heart and lungs .
FRIDAY 8TH APRIL
Think of fight or good sparring on runs for mental prep as well and to push myself

[Scottishbox10]

[/URL]
Miles kilometres
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[Scottishbox10]

This is good some sparring in this
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[Scottishbox10]

Great uncles record man .I found this myself after he passed away 16 yrs ago .My old man's full uncle , quality .I was well delighted .Brillant to find for the family tree .It was a shocker he died man massive heart attack right out of nowhere , r.i.p .He was young enough to be around today .He founded the gym I joined man .
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Born on September 11th tae man .

[Scottishbox10]

SUNDAY 10TH APRIL
2 and a half mile run back road with old man following me in motor .
18 minutes 29 secs.

[Scottishbox10]

The jab is quick, fast, and sets up your shots. People with excellent jabs have calm relaxed jabs that hit like a small spark of power and hit very accurately. Jabs can be made stronger by stepping forward, proper timing, and using footwork and angles. Your jab should be strong enough to stop your opponent in the middle of a combination, no more, no less. From there, your jab should be able to set you up to throw your power punches. When use defensively, a jab can make space, keep your opponents away and distract your opponent while you slide off the ropes.

TYPES OF JABS
There are many different types of jabs and many ways to use the jab in boxing. Below are a few ideas to get you started but it's best to use what works best.


Regular - The regular jab or the standard jab is just that - a jab. You throw the jab from the basic position and step forward with your lead foot as your extend your arm out towards your opponent. As you recover your lead arm, the rear foot moves forward to return you to your basic stance.



Tapper - This is a light punch that is used just to make your opponent put up his defenses to give you room to make a bigger punch or to skip out of harm's way. A tapper jab can be repeated multiple times. The main point is to use the tapper jab to get your opponent's defenses up; in the meanwhile, you're holding all your energy back for your big right hand since you're not committing too much to the jab. You can even tap his glove, and then right-hand to his face. Or tap his face and right-hand to his body. (Often used by Bernard Hopkins and Joe Calzaghe)

Space-Maker - This is the same as the tapper jab except that you leave your arm almost fully extended and so your jab is quicker but weaker since it's not traveling such a far distance. You leave your left arm almost extended and throw small jabs and push as you make space and keep your opponent at bay. The space maker can be thrown multiple times as your circle around to your opponent's right side. (Left handers will do the opposite) An important thing to notice about the space-maker jab is that it's there to just distract the opponent. It's very quick and flashy, not strong so you have to make sure not to pull your arm all the way back. If you're throwing multiple tapper jabs, leave arm almost fully extending as you throw multiple jabs to keep your opponent busy. It is VERY important to keep an eye out for your opponent's right hand since extending your left arm leaves you vulnerable to punches no that side of your head. Also, ALWAYS be moving around when you use the space-maker; if you stand still and stretch your arm you will get hit with the hard right counter. (often used by Kostya Tszyu)

Power Jab - This can sometimes be more of a left cross than a jab. A power jab gets its power from your legs, your body rotation, and your angle on your opponent. For the legs to generate power into the jab, you have to step forward. You have to step swiftly and powerfully without lunging. At times, a lunging jab might be the perfect weapon to catch your opponent off guard but don't do it too much or else you'll get countered. The success of lunging punches requires perfect timing, NOT speed. For your body to power the jab, it has to rotate a bit. The easiest way to rotate your body as you jab is to circle to your opponent's right side, which is your left side. As your circle, your upper body will have to spin a bit to give you a straight angle shot at your opponent. The movement alone will set your body to move out to the side and throw the punch at your opponent at an angle. Using this angle makes the jab even more devastating. The most important thing to remember through all this is not to cock your jab and send out a signal that you're going to throw a big jab. (Often used by Floyd Mayweather and Miguel Cotto)

The Double Jab - The double jab is exactly what it sounds like - one good jab followed by another. The effectiveness of this punch relies on your opponent anticipating a one-two combination. He's look for your right hand after your jab but instead you catch him off guard with another jab. The double jab works well when followed by a straight right to the head or body. Another way to use the double jab is when you find yourself in a jab contest where both of you are trading jabs and trying to through 1-2 combinations. If your opponent is throwing a 1-2 (jab followed by right-hand), your double jab should counter effectively. Your first jab will trade or nullify with his jab, and your second jab will intercept the right hand and score the point. If he throws a left hook afterwards, your right-hand follow-up should be able to intercept that and score as well. A double jab can be used while moving forward backwards, or sideways. It's also important that you make it a hard enough punch so that it has the power to stun your opponent if he tries to throw a straight right. (Often used by Oscar De La Hoya and Marco Antonio Barrera)

Body-Jab - This jab is thrown to the body. While it may not be strong enough to do damage to the body, it can distract your opponent and force him to drop his guard while you punch to his head with your right hand. (Often used by Shane Mosley and Arturo Gatti)

The Counter Jab - The move is done with slick timing and works best when you are swift and relaxed. If you tense up or act like you have a counter, it won't work as well. Here's how it works: when your opponent throws a jab, you immediately, WITHOUT flinching your head back, stop his jab with your right glove, and then step forward and hit him directly in the face with a hard jab. Make sure your head is leaning to the rear a little or else you risk getting hit by his hard right hand if he follows up with it. If he lunges with his jab, you can also take a step back as you block his jab, and then come back forward to strike him with your own. Sometimes, people don't expect you to go back and forward right away. (Often used by Erik Morales)




WAYS TO COUNTER AGAINST THE JAB
Unfortunately, a very good jab will be very hard to defend against. A jabber can be very difficult to get inside against, and at times downright annoying. It's also very frustrating in amateur bouts since points can be scored even for 'weak' punches like the jab. Listed below are a variety of multiple ways to counter a good jab.

Change Distance - One way to defend against the jab is to keep moving in and out of distance. Boxers who use the jab often are usually very aware of the distance between themselves and their opponents.

Right-Hook - This counter is effective against tall boxers or boxers who leave their head standing upright when they throw the jab. You can easily beat the jab by coming straight in with your body, bringing your head to the inside of the jab and throwing a high right hook to your opponent's head. It's a devastating counter and one that leads to many knockouts since the other fighter usually doesn't see the right hand coming. Again, the right-hand over the jab is one of the most devastating punches in boxing because of the opponent's vulnerability to the blind angle.

Parry to Straight-Right - This counter works against boxers who throw a lazy jab or like to punch a jab and leave it hanging out there for too long before recovering. This counter-punch also works well when the other boxer is getting tired and leaves his arms out. All you have to do is tap down on the opponent's hand and parry it slightly down as you quickly come forward and throw your straight-right hand right over it. This counter requires you to be on your toes and have your body leaning slightly forward as you see the jab coming.

Never Flinch - It is important that you never ever try flinch when the opponent's jab is thrown. If you do that, it would be very easy for him to time your flinch movement, fake you out, and land a big punch later on.





WAYS TO SETUP THE JAB

There are many theories to properly using the jab aside from the methods I've listed above.

End with a Jab - Most fighters like to end their combo's with a big right hand. The problem is that if you miss, your opponent could easily counter you. There's an easy fix for this, end with a backstep jab. As you finish your combo, see if he's gonna lunge after you. If he does, pop him with a jab as your step back with your rear foot and leap away. The jab scores an extra point for you but also defends you from his counter right hand should he come after you.

Jab Up and Down - That's right. Jab to head, throw to body. Jab to the body and throw to the head.

Light-Hard - Throw a light jab to his gloves and throw a hard jab through it. Throw a light jab to the body and hard jab to the face. Or throw a hard jab to the face and follow it with a quick light jab to keep his defenses up while you throw a hard right hand to the body. You don't always have to throw a light jab, you could just fake a jab instead.

Jab-right fake-jab - Throw a jab, fake a right-hand, and jab again.

Jab- step back-jab - Throw a jab, step back out of range as he misses his counter, and quickly come forward and throw another jab. Sometimes, you can be so fast that he doesn't expect it. Other times you can time it. Follow-up with hard shots if he's vulnerable.




FINAL THOUGHTS
The jab clearly is the best weapon in boxing. It can hurt your opponent, defend you from a right hand, create space for you, push your opponents away, and even tear flesh off your opponent's face. Practice it and use it. A good method to train would be to put little pieces of tape on your punching bag and to jab at it to improve accuracy. As always, I welcome other great jab tips and will be adding to this page in the future.
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[Scottishbox10]

Throwing right hand or 12.Technique and don't waste energy. Also to avoid getting countered step back with a jab .I want to start working on alot more combinations as well .4 punches ( technique ) as well on the bag ( speed and snap ) .Good shots make them count .

[Scottishbox10]

Mental training
Every fighter faces total exhaustion in the ring someday. Instead of panicking and getting beat up, you can learn how to fight tired and box your way through exhaustion
Stare Your Opponent Down
I see beginner boxers looking away all the time when they get tired. I've seen it happen in the ring and also on the heavy bag. The boxer gets tired and starts to become disengaged. His body language tells you he's discouraged. The first sign of the boxer becoming disengaged in fighting is when he starts to take his eyes off his opponent. He starts to look away from his opponent and maybe towards his corner, spectators, or the clock. For whatever reason, the boxer looks away from his opponent and shows a lack of focus or interest in fighting.
So what should you do when you're the one getting tired? Stare down your opponent. Look at him with focus. If you get tired while hitting the punching bag and you're just moving around it to kill time, don't look away from it. Focus hard and stare down the bag just like you would with a live opponent in the ring. Stare him down with the intent of hitting him! Let him know that you may be tired but you're still definitely willing to fight. It's ok to tired physically, just don't get tired mentally!



Walk Don't Run
This tip should be obvious but for some reason many fighters haven't caught on to yet. Whenever you're tired, don't run or jump around the ring looking for an escape. If you run from your opponent, he's definitely going to chase you and tire you out faster because now you have to run even faster. It's ironic but many inexperienced fighters actually speed up the pace when they panic and waste even more energy trying not to exchange punches. Instead, you should just calmly walk around the ring. It slows down the pace, relaxes your legs and allows you to catch your breath.
If you're real clever about it, you can walk slowly around the ring while staring at your opponent and act as if you're trying to bait him into a big counter-punch. If you're lucky, he'll fall for it and back off of you to see what you're going to do. It's an awesome tactic that has saved me from time to time.





Throw Some Feints

f you don't have the energy to throw punches but you want put your opponent on the defensive, just throw some feints. You can use a hand fake by quickly shooting your jab arm forward a few inches or pulling back the right hand as if you were going throw a big right cross. You can use a foot fake by quickly stepping towards his ground and making him jerk backwards in surprise. You can also exhale quickly as though you were throwing a hard punch. The best times to feint are when both of you are standing toe to toe in the middle of the ring each waiting for the other to strike first, or when your opponent is punching you. A clever feint can scare him and make him jump back in fear of being countered. The top level professionals are masters at using their body language to fake out their opponents. If you don't have energy to commit to real movements, throwing feints are a good way to get your opponent off you.

[Scottishbox10]

MONDAY 11TH APRIL
5 mile run over back road .Yesterday's 2 and a half miler ( 18 mins better than yesterday but stopped for about 15 secs to let a car past )and back to motor .
40 minutes 5
Not to bad just a steady fast pace but happy enough with it .
Keep looking straight ahead all times .Don't look in car windows or houses .Look's nice and explosive .Also think of sparring and fighting when tired .I was going to cut it to 4 but fought about sparring and fighting and kept going .Keep trying to push it and try and be hydrated .All for mental prep !!!!!!!!!! Arms parallel!!! The wind on the way back was pretty strong !!!!!!!
Tomorrow try and put combos together if sparring .Speed footwork!!!!!! and technique .Also head movement .Circle both ways as well . Straight punches MOSTLY!!!! as well .On jab .Jab powershot ( speed ) Step back jab incase countered .Double jab , Jab ( stick move )Speed footwork technique !!!!!.Double jab right .Try flicker moving round to set up a right hand ( step back jab ).

[Scottishbox10]

Rest deep heat and ibproufen what a b-----d .Banged a rib in sparring .
TUESDAY 12TH APRIL

[Scottishbox10]

Holy s--t this c--t looks jacked up man
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[Scottishbox10]

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[Scottishbox10]

Going to need a get back fit asap programme .I'm p----d off now man .I could be out for ages now. Rib's or something man .

[almsn]

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[almsn]

Never bring feet together , ever !!!!!!!!!!!!!!!!!!!!!!!!!!!1
FOOTWORK ALVAREZ'S legs look solid nice and powerfull .Never bring legs below shoulder width and power off the back leg as well
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[Scottishbox10]

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[Scottishbox10]

Nurse told me she thinks it's a bruised pec but i've got a bad feeling it's a rib .I've started some strength for the Pec so hopefully it is because if it is then the stage i'm at I could be fit in days but if it's not I could be f----d for months.

[almsn]

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[almsn]

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[almsn]

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[almsn]

Strengthning exercises are working also 1 pillow .Going to try some interval sprints on a treadmill .Maybe 20 or something with incline .F--k i'm missing my intensity .

[almsn]

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[almsn]

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[almsn]

FRIDAY 15TH APRIL
6 mile sweat run .2 tracksuit tops and 2 binbags
2 mile mixed up with sprints
2 mile steady state .No stopping ( mental state )
2 mile mixed way back
Nowhere near as good as my conditioning .I need my conditioning .Hope my rib or pec gets better asap .

[almsn]

Chest stretch arm across the chest feeling good . Relax .

[almsn]

My injury feels as if it's getting better man happy days , hopefully .Up to 600 mil ibproufen and it's helping ( extra strength ) Could be inflamtion .Keep stretching chest ( arm across ) .

[almsn]

TUESDAY 19TH APRIL
7 mile run with my mate .Just chilled out pace man .Rib's still sore or pec ,raging .

[almsn]

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[almsn]

Hope to f--k I ain't got this
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[almsn]

Hello,
The rib cage attaches to the sternum or breastbone near the midline of the chest. Since you have traumatized the chest cavity without fractures or punctured lungs, we would treat this as contusion to the chest or costochondritis.
Pain ([Only registered and activated users can see links]) management is very important to allow for deep respirations.
Consult for family physician for pain ([Only registered and activated users can see links]) meds.
Other than that it will take at least 3 weeks for healing.

[almsn]

Still got a f---d up chest but i'm missing my Rosstraining indoor conditioning circuits to much so I had to try another one .Thank God it's 100 percent intense and not hurting my injury ( rib chest lung bruise whatever )
20 bench dips .Get the burn no full reps 3 quarter and speed .Pump them out rapid
20 squat Same technique .Try not go right down or up and explode up as fast as possible ( burn
20 Delt presses .Push-ups only arms above head .Same speed and pump

I'm edging towards these 20 repers instead the old 10's .Burn and speed 3/4 reps

50 punches was 100 at first but the technique was alot better at 50 .ALL SHOTS power off back leg and snap 2 or 1 oclock remember .Got to throw bodyshots a bit wide cause chest
Happy days nearly puked yeha . Only 6 rounds

[Scottishbox10]

Friday 22nd April
10 rounds of above .Just think all technique if struggling with intensity through every rep and set .Punches smaller steps for range and intensity and power off back leg

[Scottishbox10]

F--k off sore muscles today .Wish i f---g stretched off after that now man lol .Triceps and legs .

[almsn]

My new circuit is quality so i'm happy .I think it's just a bruise tbh cause I ain't got pain at the ( sternum or breastbone near the midline of the chest ) So happy days .It was a bit sore last night but feeling better today than yesterday .

[almsn]

I'm adding more variety into my conditioning now cause of my injury so happy days . They say what doen't break u only makes u stronger . This is my new circuit .

RACE
20 bench dips
20 squats ( ass to deck nice and explosive like punches )
20 push-ups only hands above head like a tricep or delt press to ease off my chest
50 punches ( shadow speed ) Was lacking a bit of intensity at first but onced I fought of sparring and got out of 4th gear and used more speed ( headmovement ) footwork 1,2oclock ,small steps relax out of range speed in range (no bringing legs together) Step back move head , speed snap power off back leg ,12 ( speed ) accuracy ( chin ) I nearly puked .
Not bad for a 15 minute circuit 6 rounds .I'm gonnae try and do another 10 tonight get some weight off me for starting work .My legs will be stronger with this as well cause the squats .

[almsn]

Even though only bodyweight squats this is cool .20 good ones rapid per round
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[almsn]

MONDAY 11TH APRIL
5 mile run over back road .Yesterday's 2 and a half miler ( 18 mins better than yesterday but stopped for about 15 secs to let a car past )and back to motor .
40 minutes 5
Not to bad just a steady fast pace but happy enough with it .
Keep looking straight ahead all times .Don't look in car windows or houses .Look's nice and explosive .Also think of sparring and fighting when tired .I was going to cut it to 4 but fought about sparring and fighting and kept going .Keep trying to push it and try and be hydrated .All for mental prep !!!!!!!!!! Arms parallel!!! The wind on the way back was pretty strong !!!!!!!
Tomorrow try and put combos together if sparring .Speed footwork!!!!!! and technique .Also head movement .Circle both ways as well . Straight punches MOSTLY!!!! as well .On jab .Jab powershot ( speed ) Step back jab incase countered .Double jab , Jab ( stick move )Speed footwork technique !!!!!.Double jab right .Try flicker moving round to set up a right hand ( step back jab ).

Arms across chest I think is better technique cause I was running with my mate and I found it easier .Just focus straight ahead and try and keep as best and fast a pace as possible ( judge pace )

[almsn]

Nce rapid 12's man .Watch the faster boxers and use speed
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[almsn]

I'm adding more variety into my conditioning now cause of my injury so happy days . They say what doen't break u only makes u stronger . This is my new circuit .

RACE
20 bench dips
20 squats ( ass to deck nice and explosive like punches )
20 push-ups only hands above head like a tricep or delt press to ease off my chest
50 punches ( shadow speed ) Was lacking a bit of intensity at first but onced I fought of sparring and got out of 4th gear and used more speed ( headmovement ) footwork 1,2oclock ,small steps relax out of range speed in range (no bringing legs together) Step back move head , speed snap power off back leg ,12 ( speed ) accuracy ( chin ) I nearly puked .
Not bad for a 15 minute circuit 6 rounds .I'm gonnae try and do another 10 tonight get some weight off me for starting work .My legs will be stronger with this as well cause the squats .

Another 8 rounds
5 x 20 dips , 20 squats ,20 deltpresses 50 punches 1 minute rest
3 x 10 dips , 10 squats ,10 deltpresses 50 punches 30 secs rest

Total 14 rounds intense conditioning .

Was working on a jab on the backfoot .Stepping in and straight out on back foot , nice .Step out return .Looking forward to practicing that in sparring .Make sure legs are place proper or get caught off balance and move head ,Also make sure footwork is wide enough .Forget mirror and move head on way round ( wide stance ) .Also front toe 1 oclock as well man .On toes . 1 and 2 oclock .
MONDAY 25TH APRIL
Parry as well man and headmovement .Fient if tired . , deep breath , fake jab , drop right hand as if throwing or foot feint .

[almsn]

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[Scottishbox10]

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[Scottishbox10]

TUESDAY 26TH APRIL
2 x 5 rounders of above roughly 15 minutes each
Jab and power through back leg and foot aim for chin .Feels atot better and is .
20's 10 rds

Total

200 bench dips
200 squats
200 deltoid presses
500 punches .Technique for intemsity

Another 5 rounds
300 x 3 750 punches

Speed and maybe 30's when weight's down a bit .Keep power in legs as well .

[Scottishbox10]

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[Scottishbox10]

15. Bodyweight Exercise Is Excellent

Let it be known that bodyweight exercise can be used to effectively develop EACH strength quality. Although much of this article has referenced free weights, many world champions became world champions without ever touching a free weight.

Do not allow anyone to convince you that bodyweight exercise is ineffective. Bodyweight exercise can be made as difficult and effective as any other method of training. A simple display of gymnastics is living proof of this statement. There are bodyweight movements ideal for conditioning, explosive strength, and max-strength. Once again, the modality that you choose is simply a means to an end.
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Legs for power , punches and sparring .

[Scottishbox10]

Dehydration - Symptoms
If body weight is reduced by more than 10%, this is extremely serious. If it is not treated immediately, this level of dehydration can lead to death as the blood stops circulating. You may need to go to hospital and be put on a drip to restore the substantial loss of fluids.
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Starting work on Friday .I want down to 3 small meals a day and alot more water and harder training .Most important is alcahol though I want to stop so I can train ( alot ) harder .I need new motivation .I was reading an article on here about Barry McGuigan said one of his fighters was down to 2 percent bodyfat .If I could get near that i'd be happy but I think that's a bit low .5 percent maybe for the summer but only way is to stop boozing .I should have no excuses for not cutting now the day before boxing incase I lose strength .Extra squats like 30 per set and better presses ( more ) Push-ups delts etc .Weight should be good .Get as light as possible and train harder .I don't want to be even at 165 what I should be fighting at .I just want my fitness up as much as possible .

[Scottishbox10]

Fight the six stages of dehydration
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2 Morning-after feeling


Ignore your body’s early warning, and you'll find hangover-like symptoms come next. “The first sign of genuine dehydration is usually a headache,” says sports nutritionist Nick Berners-Price (4Dfitness ([Only registered and activated users can see links])). “Most people respond with paracetamol, but that simply masks the signal to drink.” Other symptoms at this stage include lethargy and an inability to concentrate. “Many people reach for stimulants like caffeine, but these again simply mask the bigger problem,” warns Berners-Price. Don’t paper over the cracks: water is still your number one option here.

[Scottishbox10]

Wednesday 27th April
5 rounds of
20 bench dips
20 squats
20 delt presses
50 punches

and another 5 of

10
10
10
50

Heavy baw buster man happy days .Speed I was listening to music .Try and move head listening to music and speed .Do not ease off or relax to it for intensity .Relax in sparring though but head movement fast and fast shots

Did another 5 rounds of and 1 with 10's .10's ain't intense enough

20 dips
20 squats
20 deltoid presses
50 pinches
500 abs finisher .Relax and don't stressl ( push-it ) Pac's routine .Leg raises are the best on floor so if struggling rep of them in
20's are better for intensity .Again don't stress relax technique and work as hard as possile .Think of fight sparring etc and MOVE HEAD as well CHIN

[Scottishbox10]

Boxing is entertainment. So to be successful a fighter must not only win but win in an exciting manner. He must throw punches with bad intentions." -- Constantine 'Cus' D'Amato

If you can hit your opponent with two punches, you don't hit him with one. Get off with some bad intentions in there. Believe in yourself. A guy can feel it if you don't believe in yourself. Set your mind to make yourself do it." -- Constantine 'Cus' D'Amato

Remember, from the side you can let that punch go with the worst kind of intentions...." -- Constantine 'Cus' D'Amato

"Always keep your chin tucked down into your chest. I don’t care if you are running roadwork or just walking around school or watching T.V. Keep that chin tucked down. And your eyes looking up and out

Don’t watch the glove; watch the chest. Wait for the glove to move, you’re dead. When the chest flexes, you bob
Stay in constant motion. The head ain’t never again where he last seen it. See, you give him a target here and by the time he swings, it ain’t there anymore. But when he moves, counter. Hap! Fire to the ribs, huh. Hap! Bap! Four-one, upstairs.

"You don’t get hit, you don’t lose. It’s as simple as that. Once you learn to stay low and tuck behind your gloves, in constant motion, no one is gonna be able to land nothing."
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[Scottishbox10]

Wednesday 27th April


Heavy baw buster man happy days .Speed I was listening to music .Try and move head listening to music and speed .Do not ease off or relax to it for intensity .Relax in sparring though but head movement fast and fast shots

Stay in constant motion. The head ain’t never again where he last seen it. See, you give him a target here and by the time he swings, it ain’t there anymore
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[Scottishbox10]

We first make our habits, and then our habits make us. John Dryden
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[Scottishbox10]

Tuesday 3rd May
Did about 20 rounds conditioning man
Roughly
10 squatthrusts
10 squats
10 push-ups
20 jumpingjacks
50 punches
x 20
2 circuits of 10

[almsn]

SATURDAY 14TH MAY
That's me starting back to training man 100 percent fit and finally settled at my new job .Need to watch bad habits because I work Fri till Tue off Wed Thu .
Today Pre workout in work .Coffee and a small plain roll .
Workout
10 squat thrusts
20 squats
20 push-ups diamond
20 jumping jacks
50 punches shadowbox technique
5 rounds 5 with 10 squats and 10 push-ups
TOTAL 100 SQUAT-THRUSTS 150 SQUATS 150 DIAMOND PUSH-UPS (try and mix up with delt presses as well and normal maybe 1 arm etc ) 200 JUMPING JACKS 500 PUNCHES
Some rounds working in and out with jab and a 12 (step out).Need to work on some double jabs as well .MIRROR FOR FOOTWORK AND HEADMOVEMENT
Also moving opposite direction and mixing in combos . Working on it .
Slip bob weave getting inside as well .
Just speed and technique .Also work on more fienting .Got a good right hand now off a slip to the right as well ( balance )
WORK ON FIENTS FOOTWORK HEADMOVEMENT ( most important ) AND THEN SPEED . TECHNIQUE THEN CONDITIONING .RELAX .

[almsn]

Just watching a fight for technique .Good stoppage man Rhodes switched to orthodox .Nice right hands man that's what i'm working on .I've been throwing mine a bit off balance man this is a good vid for technique .
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[almsn]

..................................

[almsn]

I'm posting some of my fav boxing pics as well man to help motivate me and clear my head .

[almsn]

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[almsn]

This was bad this man .Cotto
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[almsn]

Sun 15th May

10 rounds condit
5 with
10 s-thrusts
20 dips
20 decline push-ups
20 squats
50 punches
5 normal

16th May Mon
10 rounds normal conditioning
30 fingertip push-ups
Remember Back foot!!!!!!!!!!!!!!! and back leg jabbing
Mixed rounds with jab rd with 1,2 . Rd with slip bob weave getting inside and rd moving opposite direction . Need to get back foot correct man big time .Also remember speed .RIGHT hand's!!!!!!!!!! Was watching some B-hop because I keep dropping it before I throw it as well. Also more fienting to work on and move opposite direction.

Notes for boxing
Foowork ( back foot back leg )
Fient
Move head
Eyes on all time
Accuracy ( chin or chest watch )
Speed snap hands up above eyebrows
Right hands
Mix rd's Rosstraining but mostly straight shots .Jab in out and 12 defence
Move after combos man don't stand in front of oppo

[almsn]

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[almsn]

Did 7 rds conditioning and i'm forgeting to return hand as fast as throwing it ( snapping )
Also was useing a poster shadowboxing for accuracy but want to fall a bit short for power and intensity .Just think of it as oppo's head and whack .Weight was alright this morning 166 .I was looking at a pic of Alvarez yesterday man ripped at 165 on the scene .I'll post it infact only 3 week's into his camp so that has motivated me with my weight a bit .I need patience a clean diet and hardwork .

[almsn]

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[almsn]

Don’t be too quick to react. You have to absorb the moment, take it in, and then respond. That’s one of the keys to success.
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Range defence parry fient footwork headmovement .Train 6 days .Booze 1 only and clean diet 6 day's .
Burpees 12 x 50 sprint jumprope then bag's .Jab and punch higher , better .


Eyes on opponent's chin all time .Speed accuracy snap .Mix up style for boxing skill .Box at range 12 and fast combos ( workrate ) Hands up at all time .Move head ( speed ) parry

Conditioning
Speed
Relax but hard and fast
Not full reps
Concentrate at all times and on change overs speed
Raise arms for harder squats .Look straight ahead solid , focus ,
Don't breath out on squat thrusts .Control breathing
Hood up for heat
Snap punches and use footwork in and out
Get fired up .Happy spirit .Focus .
Also could mix up different shorter conditioning circuits .Rosstraining to get fired up
Use agression for speed POSITIVE
Tighten up .Chin in .Speed .Finding range and speed on jab .Right hand as well f .Think defence jab jab jab jab jab jab .Flick out as fast as possible (feet on ground )(.Parry move head .Defence [Only registered and activated users can see links]

Running control breathing as well like sthrusts :bbband on pushups and squats etc
Punch out on spot sprint 50 instead fo shadow boxing .Aggression j Relax Snap g h.Mix up in later rounds if too intense and hard
.Looking forward to a beer because of a hard workout .Its refreshed me .Always train when having a pint
Sparring dhb .
LESS WATER WHEN DOING WEIGHT .SMALL WATER BOTTLES TRY

[almsn]

Here'a hopeing for a good 2012

[Scottishbox10]

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[Scottishbox10]

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Need to run harder man :bbb
Footworks coming for inside fighting .Do more rounds shadow and work on headmovement alot of defence .Work on both footworks and headmovement .Different footwork for outside jab and inside fighting
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Like Sergio's style as well .Good headmovement akward
Stay on toes normal
Guard tight elbows in at all time hands up .Don't let anything through sparring .Right hand tight ( move hd r ) and speed.. ...guard back , defence footwork .Relax back leg .Move head going forwad l
Move head more
Running control breathing .Hill sprint finish .Look far ahead

[Scottishbox10]

Just did a 4 mile run on the backroad .I need to work on running as much as boxing .I was reading infinate intensity last night and with my earlier knowedge i'm learning on running just the same as boxing .I used to read don't lean forward running because it tires you out faster also I remember its a sprinters position you get more oxygen if you dont .I just did 4 mile and similar to boxing ( leaning forward ) up on my toes or balls of feet even not too much .This is the way I should be running for boxing .I read in infinate intensity don't go slow there's nothing slow about combat sports .Tips on toes lean forward sprint position like doing punch outs on the bag , similar( relax mentally hard and fast ) This should improve run times .I think i'm running flat footed .It says in infinate intensity don't waste all your training on marathon style slow long runs you'll lose power .It says the odd one but still do it fast .I think 4 to 5 mile is best if you do it faster .

SPARRING
In and out don't brawl c
Chin down all times
Speed technique
Move head h
Turn punches return Move turn in out pivot
Counter


"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe."
Muhammad Ali

[almsn]

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Running today .Forefoot felt like a flying machine

front foot offensive back foot defensive .Move head tight guard

Another run today .
I want to relax .
I did intervals today all over a mixed up 4 miler .
3 minute one was best ( try and pick a spot and sprint to ) Also avoid jogging .Do steady state through it use hams .Last mile was good . 2 minute intervals and jogging no good .

[Scottishbox10]

Conditioning circuit indoor

Hoodie and tammy .Hoodie right down over whole head and tammy .Heat

[Scottishbox10]

High rep calisthenics session
15 squat thrusts
15 weighted squats explode .Not too much weight only resistance ( full throttle conditioning ).
15 push-ups
20 jumpingjacks
x 2 in a 3 min round managed 4 4th a struggle but will get it up

Use agression jtfle

Good session for boxing want to work on this one .Also want to start using a bigger weight on squats .Good for strength endurance I could feel a big difference on my run .
Concentrate on resistance and speed .
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Conditioning
15 st .St legs , back resistance and speed
15 squats 6kg .Straighten back .Fast
15 push-ups .Resistance
20 Jumping jacks
50 punches .Mirror tape .Widen stance agression.
x 6 .90 on bodyweight training .
Effective .Move head fast chin down on punches hips and turn return .Agression ....

[almsn]

Thinking of doing a circuit today

I want to do 3 min rounds on the bag .15 burpee finish 1 min rest repeat .

Need to think positive condition is quality
Sparring pressure focus and style to beat depending on opponent .Eyes on all time , focus.

[almsn]

New circuit is better for conditioning and intensity ( resistance )
15 squatthrusts ( Hard fast agressive resistance straighten back on toes or balls of feet )
15 squats ( 6 kg same as squat thrusts small weight resistance full throttle conditioning Hard fast anerobic interval sprint , straighten back.

15 - 20 push-up Fast and try and add resistance .

20 jumpin jacks .Fast

50 punches .Widen stance , agression hips power from chest .Need lateral strength .

x 6 or 7 the now.Relax into later rounds . 1 min max between rounds .

[almsn]

Some burpees mixed up with heavybag work man intense

Sprint hard and fast and on change overs

3 min round bag , 15 burpees .
Chin tucked in hands up .

[Scottishbox10]

Did 10 rds on my new bag yesterday 66.5ib so it is ( 40 min session ) It was alot better for slugisness etc also full alot faster .Start one of them at any time of the day to sweat the slugishness out me