McQue's Training

stiffjab:

by Trey Pollard

On a night when a handful of boxing’s better prospects sprinted to early knockouts, Saul “Canelo” Alvarez’s 5^th-round TKO of Kermit Cintron on Saturday was a marathon by comparison. The headliner on an HBO card populated by quick, blistering stoppages, the fight offered the right context to make the 21-year old Alvarez look even somewhat mature, as he patiently tested Cintron’s power and psyche before cruising to victory over one of his toughest opponents yet.

While Gary Russell Jr and Adrien Broner provided the explosiveness with early-round knockouts on the undercard, it was Alvarez (39-0-1) who took a disciplined approach in spite of the rowdy home crowd that probably preferred otherwise. With a Mexico City bullring as the venue, bloodlust would be only appropriate. But even against an opponent as criticized as Cintron (33-5-1), Alvarez avoided big risks that could create opportunities for his opponent and expose vulnerabilities for himself.

Initially, that meant three rounds of solid boxing from Alvarez, moving often, and throwing sparingly but effectively enough to move Cintron backwards with his power. Throughout, his jabs and two-punch combinations brought him in close to test the waters and check on what Cintron had to offer.

And it wasn’t much.

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Has had the biggest test of will power today for a very long time! Much harder than any training session lol!

Well got back from my run! Not cheered my mood up much  but it wasnt a bad little jaunt. 

I ran to the local woods which is basically a little over a mile long and tried to complete it as fast as possible. Theres also a track that is half the size so i did that too as fast as possible. I used to do the 1 mile , 4 x the half and 8 100 m sprints but the energy wasnt there today

I ran back over the local park and as iv done alot of chin ups lately i decided to do something a little different. Using a pull up grip i pulled myself up and climbed laterally along the soccer goals. Basically like a rock climbing sort of movement. I also changed the grip and went along similar fashion as you would on normally monkey bars however between each “swing” pulled myself up so the bar met my shoulder! Hard to explain and sounds ridiculous but i was suprised how hard this was and makes a change to just doing normal chins!

Then did a bit of core work at home. Might go the gym later lol 

Lately iv been doing alot of training again but my heads a bit blahhh so im kinda making it up as i go along

Yesterday i did squats 60kg 5x5 just to get back into it. 

I also did my physio shoulder strengthening exercises and flexibility work.

Today i dont know really im going to go for a run again! For someone that doesnt do running im doing alot lately. However it will be probably in the local woods where the ground is a tad softer and ill throw in some interval sprints. 

Its strange because iv been really into going the gym lately. I work there and get membership for free but i think a change of scenery is needed and iv enjoyed a couple training sessions outdoors! The parks a great place, especially the kids playground! I get some strange looks but iv never cared about that! 

Anyway im going to get running! Wish me luck seriously not in the mood today!

Conditioning session today couple of circuits and some ground and core work! Getting some new head phones and some new music on my mp3 really helped! Nothing beats a bit of Kings of Leon to get you going! 

Warm Ups

• Skipping 10 mins

GPP Circuit

30 second drills on each exercise of 10 mins no rest until the 10 mins is up!

• Burpees
• Dumbbell Punches (1kg)
• Star Jumps
• Skipping (max effort)

Main Circuit

1 minute on each one minute rest at the end repeated 5 times

• Box Jumps
• Kettle Bell 12.5kg Swing and press
• Rotational Med Ball 8kg Slams
• Squat Walk 12kg
• 20kg Vipr Clean and press from floor
• 1 minute rest

And the rest…

• Chin Ups 8x4 

onto core circuit

repeated 4 times

• The Flag x 5
• V-ups 6kg x 10
• Twists 6kg x 15
• Chinnies x 20
• Back extensions 10kg x 10

Finisher

•  Skipping 10 mins
• Run home went as fast as possible took a detour and went up one of the few “hills” (and i use the term very loosely) on the way back. Pathetic for a run but after what i just did it was a good enough finisher. 

Felt like a decent session and gunna keep pushing it, starting to get into really good shape again! :-D

That means lots of training or going outta my mind!!

xpltvdeleted:

I see free cheese and a fucking challenge.

Well another year older! Looking forward to getting in even better shape by my next birthday. Also going to try and fit in a session tomorrow on the actual day now thats dedication! 

As for what i want for my birthday? Well nothing could compare to last year! :-) So ill be happy with whatever!

the workout i did today was a little easier than normal! Just wanted to do something and not laze around all morning just because its my birthday its no excuse!!

• Run 1 mile or so
• Sprints 10 x 80m
• Chin Ups 8 x 4
• Inverted row 8 x 2

Circuit

• 10 x burpees
• 15 x med ball slams 
• 20 x squats with kettle bell 6kg (push up KB above head each rep)
• 5 x 32kg bag floor to shoulder
• 30 seconds rest

repeat 5 times

Ab work 

• Sit ups 50
• Leg raises 50
• Trunk Curls 50
• Scissor Kicks 50
• Plank Hold 1 minute

And that did for today!

Well been for my run/walk and few chin ups on the local park! 

Probably not the greatest idea iv had feel crap for it now! 

Owel work at 3 then off for 6 days :-)

Iv woken up with very little motivation today! Just gotta get through today then im off work for 6 days!

Had boxing tonight! Was very good as usual! Feel like its all coming back together now! Iv not done anything complicated this week, circuits two boxing sessions and some running really. Might go for another run and sprints tomorrow morning! Then im off for 6 days so will be able to train properly!

So going to force myself to go for a run round the local woods before i go to work tomorrow and not sit on my arse all morning before work at 3.

I ran today. Not been running for along time! Dont really believe in it to be honest its not a necessarily important part of my training. However sometimes you just wanna go for a run! There really isnt anything quite like it mentally either! 

Anyway it turned out to be a much better day than i thought it was going to be at one point! :-)

Off to the gym soon for more training and hopefully some boxing work with the cousin 

Well nearly had a terrible evening tonight! Stuff i thought dead and burried all reared its head and i dont know what im going to do about it! Iv tried very hard to get past things and my life together again and for the most part its working. But theres always something there….

Anyway this isnt a sob story the point i was going to make is im so glad i made myself go boxing, for an hour i forget everything. Theres just me and a guy in front of me trying to take my head off and that is all thats in my mind! I havnt had that sort of feeling for quite sometime!

Unfortunately boxing is over until Thursday and my dilemma is back!

Boxing tonight! Cant wait!

I also had my first physio session today. Basically found out that im weak and inflexible! The girl that does it was fantastic and spent ages working on my shoulder and for such a petite girl she causes a fair bit of pain ! But all for a good cause! Iv been advised to lay off chest work all together including push ups and shes given me a flexibility routine and a strength routine using dumbbells and cables to rehab it! Im willing to try anything to get it sorted.

So this week will be mainly that sort of stuff with my conditioning. Im going to keep up the squat,dead lift, chin ups are ok along with upper body circuit work such as kettle bell swings ect.

So hopefully i will be back to normal soon and a better all round athlete! Just gotta get the boring stuff out the way first! 

Good times :-D

Right i was back on it yesterday! Its been a good couple of weeks of sloppy workouts and not great with my food intake! In the grand scheme of things im still in shape! Iv been working crazy hours and was religiously trying to keep to the training schedule. I think it just wore me out! Im feeling ready and motivated again and iv got a bit more free time coming up and reasonable hours at work!

Im sure it will get to the point where im working alot again or life gets in the way but i think the trick is going to be to drop down the training schedule and just keep ticking over. I also havent made a 4 week plan ect , i know in my head now what i need to do and im just going to play it by ear!

Anyway enough crap lets go!

Warm Up

• Skipping 10 mins

Work Capacity Circuit

For 20 minutes , on every second minute complete

• 5 Push Ups
• 10 Medball Slams
• 15 Burpees
• 20 Star Jumps

No break between exercises, you rest once all reps completed until the next 2nd minute for example you start the routine at 2 mins it takes you until 3.15 mins to complete you get to rest 45 seconds until the 4th minute! By the end of the 20 mins your talking 50 push ups 100 med ball slams 150 burpees 20 star jumps. This is pure hell but i cant recommend this circuit enough builds serious fitness and work capacity even if you you drop the burpees to 10 per round its a serious challenge!

Main Circuit

1 minute on each exercise 1 minute rest at the end repeated 4 times

• Box Step Ups holdng 1kg dumbbells
• Kettle Bells 16kg Swings
• Weighted Squat walk 12kg
• Vipr Clean And press from Floor 20kg
• Rest 1 minute

And the rest

• Skipping 20 seconds max effort/20 sec off for 3 mins 20
• Chin ups 8x4
• Balance Push Ups Feet on fit ball 8x4

Core Work Out

Done as circuit repeated 4 times

• The Flag x5
• 10 Kg V-ups x10
• 10kg Twists x 15
• Chinnies x20

And that was my workout for the day! Very enjoyable which shows the mentality has changed for the better as this time last week that isnt how i was feeling!! 

So its back to it , good workouts and clean living! ….. well its my birthday on Saturday so a couple of beers might be in order after the gym!!