McQue's Training

Yesterday i got in the gym and did pure conditioning. I wasnt feeling the energy after being off due to a cold last week. But i went through the motions and feel better for it today! 

Warm Ups

• Skipping 10 -15 mins

Circuits

Work Capacity 

• 5 push ups (50)
• 10 medball slams (100)
• 10 burpees (100)
• 20 star jumps (200)

Every second minute for 20 minutes (10 rounds) no break between exercises start the routine every 2 minutes 

Kettle Bell 12.5 kg

one minute on each

• Two handed swings
• Half snatch
• Clean and press
• Figure of 8 through legs
• rest

Just repeated 3 times today 

Finishers 

• x 2 20kg vipr’s attached straps pull running backwards x 1 length , drag sprinting forwards 1 length

3 x 3 minute rounds (KILLER) 

Core

• V-ups 10kg 8x4
• Twists 10 kg 10 x 4
• Chinnies 20 x 4
• Side Bends 25kg each side 20 x 3

And that was it i did some more skipping . last couple days iv taken it easy but i must remember good quality core work and flexibility at the end of sessions and not neglect it! 

Just a quick type up today , went to the gym like i said in previous post backing off the strength work for a week and going for aerobic/ anaerobic conditioning and muscular endurance work. It was tough but felt good , it was based on a workout i used to do too often but is still a great workout.

• Cross Trainer 5 mins
• Push Ups 40 then 30 (70)
• Sit Ups 6kg medball 50 x 2 (100)
• Rower 10 mins (2.3 km approx )
• Decline Push Ups 20 then 10 (feet on bench hands in close together) (30)
• Versa Climber 15 mins (beat the computer on contender) 
• Leg Raises 25 x 4 (100)
• Chin Ups 10 x 4 (40)
• Twists 50 x 2 (100)
• Bike 20 mins (hill mode (this was intense!!!) 
• Bench Press 20 kg 40,30,20,10 (100)
• Bent Over Barbell Rows 15kg 20 x 5 (100)
• Trunk Curls 50 x 2 (100)
• Scissor Kicks 50 x 2 (100)

think that was everything pretty much 100 of everything except chin ups. Not exactly complicated but iv found it effective for increasing my muscular endurance. Iv got boxing tomorrow and possible thursday so will do a circuit wednesday and another conditioning day on friday but that will probably be more anaerobic work and intervals

Thanks for reading 

Bye for now

Today after work i hit the weights for a bit of max strength. I increased my weights on a couple of things so am happy!

• 1 Arm Dumbbell Snatch 5 x 5 (sets 1-3 24kg sets 4-5 28kg)
• 2 Dumbbell Bench Press 5 x 5 ( sets 1-3 2x24kg 4-5 2x 26kg)
• Dead Lift 5 x 5 (Sets 1-3 60kg , sets 4-5 65kg)
• Squats 5x5 (set 1 30kg, set 2 35kg, sets 3 40kg, sets 4 and 5 45kg)
• Weighted Chin Ups 5x4 (15kg)
• 1 Leg Calf Raises (20kg)
• Farmers Walk For Distance* (2x 28kg)

*farmers walk set distance unknown but will use same distance each time. Completed 4 lengths, 3 lengths,2 and 1 with roughly 1 minute rest in-between. 

Ab Work

60 reps each of 

• Sit Ups with 6kg med ball
• Leg Raises 
• Trunk Curls
• twists 6kg med ball
• Scissor Kicks

Tonight was awesome. I went hell for leather straight away and started fading before the half way mark! It took alot of mental focus to come back and i eventually got my second wind after thinking i was going to throw up! Really good and still buzzing from it!

Unfortunately its the last bootcamp for the forseeable :-( i can do the same stuff and i train as hard as i can but theres nothing like having someone else pushing you to your limit, with the best intentions in the world you cant push yourself to breaking point! For me having someone pushing me and showing them they can’t break me gets me that extra % 1 and thats all the difference! 

Im going to roughly write up what bootcamp involved tonight as i dont normally but its the last one so id like people to know what it involves. Its nothing magical its just like i said the environment that pushes you that bit harder!

All OF IT IS NON-STOP NO BREAKS!!! 

• 15 mins skipping (just me personally i like to start warmed up)
• Running round the hall up to 10 mins , increasing speeds , changing direction, touching hands to floor, sideways backwards ect ect
• Body weight instructions tonight are shouted out randomly whilst running
• PUSH UPS 10,9,8,7,6,5, ect ect
• Squats 20,15,10,5,
• Squat Thrusts 20,15,10,5
• Sit Ups 15,10„9,8, ect ect
• More running changing directions , sprints
• Running and jumping over 3 gymnastic boxes of increasing heights ( several times)
• The Circuit Time everyone finds a stations and completes the usual and unusual exercises for unknown amount of time until trainer shouts change!
• Trainer calls you over randomly to complete even more intense exercises one on one (eg tuck jumps holding 8kg medball)
• Whatever else pops into the trainers head!
• More Running And sprints 
• Finish with cool down stretches

It changes week to week and its a great class i cant wait until its back and will endeavour to keep the same intensity in my workouts!

Im determined to get back to boxing tomorrow so its another time of the week ill be being pushed to my limits! I really want to use my training for a purpose and that means a fight! Its just work getting in the way. Im a strong believer in you can play football , rugby ect…. YOU CAN’T play at boxing. So if i cant train multiple times a week and give it my all then i wont step into the ring for the hell of it! 

Anyway sorry for the lengthy post 

Adios 

off today! means gym time later :-) explosive lifting and might do some sort of conditioning, maybe bag work or pads if iv got someone to hold them for me.

want to try some new stuff for explosive training

anyone got any advice or links to olympic lifting?

I was really happy with todays work considering i was and still am a little bit hungover! But i managed to get through it and even excel today in some bits! Definitely can feel my conditioning coming back and my fitness getting back to where it was hopefully with no distractions now i will be able to build on it!

Anyway ill keep it short this is what happened!

• 10 mins skipping 
• Workout 101 (20 min circuit 5 chin ups, 10 med ball slams, 15 burpees today!! and 20 star jumps every 2nd minute (10 times) Last time i only did 10 burpees so 150 burpees altogether im pretty pleased!
• Heavy bag 1 round!!!! this was not due to tiredness unfortunately the bracket came off the wall!! Very annoying but never mind i shouldnt be punching with my shoulder anyway!!
• Run 1.2 miles - 1 lap around stanney woods took me 8 mins and 1 second. I believe when iv checked it out in the past the path is 1.2 miles but i want to double check that. Its irrelevant really for fitness aslong as i run the same path and the time keeps coming down!
• Push ups for 2 mins (75 reps) 
• Bodyweight Squats 2 mins (77 reps)
• Calf Raises on a step 2 mins (121 reps) 

Iv started recording times and reps on everything as i want to start improving everything rather than just going through the motions! 

Read More

head hurts too much alcohol last night! Owel its nice to have a life outside of training and it was fantastic to see an old mate again. Will be training much later i think spending the day re hydrating and getting some calories in! 

Yesterdays strength session felt really good. It was based heavily on ross trainings stuff. Couple of stuff modified for me due to either lack of equipment or lacking in strength.

Did a light warm up with some body weight exercises some chin ups and push ups then did the following work out 

• 1 Arm Dumbbell Clean and press from floor (18kg Dumbell) 4 reps per arm 4 sets
• 1 Arm Dumbbell Snatch (18kg) 4 reps per arm 4 sets
• 1 legged pistol squats 5 reps each leg 4 sets( i do these at the moment in a door frame for assistance until strength and balance gets increased still friggin hard !) Also just finished off doing normal squats holding the 18 kg dumbell just did 10
• Weighted chin ups 5 reps Weighted Push ups 15 reps. I used a ruck sack high on my back with 13kg in it. And this is done as a pair so you do 5 chin ups no rest then straight to the 15 reps of push upsonce again 4 sets.
• Finisher Heavy bag lift 3 mins on the clock as many reps as possible in 3 minutes lifting 33 kg heavy bag to shoulder and back down. I managed 26. Today i realised why this is call a finisher !!!!

Read More

 Iv come across this on a boxing forum i go on. Its from Joe Defrancos Page. I havnt tried this yet as you do need a foam roller really but im going to pick one up. It sounds awesome for improving flexibility / mobility and injury prevention. I like it rather than being one long stretching class its short mini workouts you can do each day to improve your mobility and flexibility. Anything would be an improvement for me at the moment and hopefully i will be able to take this and expand on it in the coming months!…..Unfortunatly i couldnt get the videos to be shown on the screen but the links are there and working hope it helps! 

Read More

 Tonight was another good session for bootcamp. Once again that time of the week where i get pushed to the limit! Like iv said before this is invaluable because as hard as i like to train theres nothing like being pushed by an experienced trainer. I recommend everyone does at least once a week with a trainer of some description and i guarantee you will work harder then than at any other time. There’s nothing quite like it!

It wasnt easy tonight (obviously thats the point). But i found myself sagging energy wise and im not sure why! Physically i should be fine. I think i might have over ate at about 4.45 and it hadnt digested properly. I definitely drank enough water through the day. Maybe it was more intense than i realised at the time. It was a pretty tough session. It might have also been mental although admittedly i felt fine warming up and ready to work.

Dont want to over train but i might throw in an extra GPP (General Physical Preparedness) workout on one of the strength days.

But ill see might have just been an off night.  

Anyway going to get a cuppa and an early night, like to get 9-10 hours when im training. 

Customizing my skipping rope like its my weapon of choice… id like to say its due to a secret training technique… but its due to not being able to afford a new one ! Oh yeh how cool am i?