McQue's Training

Well sometimes you just dont know why it happens but today i was really motivated. I was full of cold but for some reason my mind was switched on to training mode today! Tried some new things too today which i really like! I am now truly shattered! 

Warm Up

• Skipping 10-15mins

Work Capacity Circuit

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

Bascially start the circuit every 2 minutes for 20 minutes (10 rounds). No break between exercises you rest once you have done all 4 exercises until the next 2nd minute and start again! This really increases your ability to keep working! 

Kettle Bell Circuit

using a 16.5 kg kettle bell 

1 minute on each of

• Two handed swings (full motion to overhead)
• Clean and press from floor alternating hands
• Half snatch alternating hands
• Full Snatch alternating hands
• Figure of 8 through legs

rest one minute i repeated circuit 4 times.

” Sled Drags”

Iv been wanting to do these for a while! Its basically a weighted sled which you either push or pull with maximum effort! However i have no sled so had to be a bit inventive. 

The gym i use have these weighted rubber tubes called Vipr’s. 

I grabbed two 20kg ones (the heaviest theyve got). Got a couple of straps and then i had a weighted i could drag either running backwards or sprinting forwards! 

I did

• 3 x 3minute rounds Dragging 2x20kg Vipr’sgoing backwards approx 50 meters turn around and go back dragging behind me sprinting forwards! This was an absolute killer.
• 1 x 3 minutes flipping one 20kg Vipr getting to one end of the hall and pushing it along the floor backwards!

….i then got told off for making too much noise!!! 

That was pretty much it for the conditioning aspect! 

Some more skipping before going onto ab work

Ab work

• 50 sit ups
• 50 side bends holding x2 25kg plates
• 50 side crunches
• 50 touch ankles while lying on back
• 50 trunk curls
• 50 scissor kicks
• 50 back extensions 
• 50 knees to chin 

I also made sure today i had a goood flexibility and foam roll!

If i was off all the time (from work) just think what i could do :-) ….. unfortunately im not and now in for 10 days straight!

Great workout today! After alot of hours this work iv just dabbled and played with workouts. Iv been shattered! Today was the first day off for a while so couldnt wait to get in the gym! More importantly it felt really good mentally! It just clicked! 

Warm Up

• Skipping 10 mins

Work Capacity 

• 5 push ups
• 10 med ball slams
• 10 Burpees
• 20 star jumps

repeat this circuit every 2nd minute for 20 minutes (or 10 rounds) No rest between exercises , you rest once all exercises are completed until the next 2nd minute (ie minutes, 2,4,6,8 ) 

Versa Climber 

• 3 x 3 minute rounds! (this is a killer! i love this machine) 

Kettle Bell circuit

• Swings 
• Clean and press
• Figure of 8 pass through legs
• Snatches 

1 minute on each rest one minute repeated 3 times

Core Circuit

• V-ups 8kg 15 x 4 
• Russian Twists 20 x 4
• Side Bends 28kg 8 each side x 4
• Bosun Ball Trunk Curls holding 8kg until almost failure

Shadow Boxing

Pull Ups 5x4

Physio Exercises and flexibility 

think that was all but im sure im forgetting something! 

Well iv ended up having a couple days off this weekend. I went to the Cleverly Bellew fight last night so i didnt want to be rushing and doing a crap workout! Quality in sessions is always the aim!! However it makes pretty much zero difference. Day 4 i did most of day 5’s planned workout and day 6 (today) would have been sprints. So all it means is ill do the remainder of the 2 days combined tomorrow on what would normally have been the rest day, then go straight into the second cycle. Very boring but just so you all know im not cheating!! 

On a side note the boxing last night was awesome and i really enjoyed a night out and about. It makes a nice change to routine and everyone needs that break from training every so often! But i kept it clean and boring no alcohol and didnt pig out too much! 

Back on it tomorrow and i cant wait! 

Today i was off work which was nice but the draw back of that is i wanted to rest up this morning and made myself sluggish. I was basically lazy and didnt hit the gym until gone 3.30! But the workout itself wasnt too shabby! And im feeling it now! 

On another side note i spent the morning researching strength training and with some helpful advice iv got iv decided to change up my routine, im knocking the explosive strength day on the head and focusing on max strength x2 a week. This is because in the strength department im weak. And after alot of research despite what i thought my explosive training isnt benefiting as i need a good strength base to start with! 

Its lucky i like learning from my mistakes! 

Anyway back to conditioning!

today

Warm Up

• Skipping 10 mins

GPP Mini Circuit 30 second drills

• 30 sec Burpees With a press up
• 30 Sec rotational medball slams
• 30 Sec star jumps
• 30 Seconds Skipping (max effort)

Interval Work

• Rowing Machine 3 x 1000m , each was around the 4 minute mark 1 minute rest in between
• Versa Climber 3 x 3minute rounds , beat the computer on champion , lost (just) on eliminator setting and lost again dropping it back down to champion! …… I hate loosing! 

Upper Body

• Chin Ups 10 x 3, 1 x 8, 38
• Decline Push Ups 15 x 4

Core (this was a tad random today)

• V-Ups 8kg x 10
• Twists 8kg x 15
• High Rep Chinnies or leg raises x 20
• Plank 30 seconds

Completed as circuit 3 times

• Side Bends 28kg 6 each side x 3 sets

FINISHER! 

Kettle Bell Clean And Press one arm at a time swapping when needed for 3 MINS!

Plank Hold 1 minute

…. Collapse in a heap

Todays the day i normally do interval work. I did but i also did a circuit today. Dont really know why, just didnt fancy running on the treadmill so did the versa climber instead for 5 mins at a time (set on Champion mode, last time it was contender or something, level 4 anyways ). It was good but feeling knackered now and not looking forward to a long train journey tonight and course all day tomorrow! 

Anyway todays training

• Skipping 10 mins
• Row 1000 meters x 3 —- times (minutes:seconds) 1st 3:33.8 2nd 3:55.1 3rd 3:55.3
• Circuit 1 minute of each Vipr Burpees with press up and over head press 10kg, Box Jumps, High Step ups with 3kg dumbbell punches, 12kg kettle bell swing. 1 minute rest Repeated 3 times
• Versa Climber beat computer on champion mode over 5 minute race
• Push Ups 20 x 4 

Core Work 

• Foam Roller holds x 10
• 8kg twists x15
• chinnies x 15
• Plank Hold 30 seconds

repeated 4 times

Finished Up with 10 mins Skipping and my cool down and stretches. Felt really good today. Unfortunately i dont feel my best this afternoon. I can feel myself getting fitter and stronger again and its only really 2nd week of proper work. Think i just need to make things interesting again and not get tired of the same routine. If work allows it i really want to get back to monday night bootcamps and also boxing.

Iv not boxed now for probably over a year due to shoulder injury. Its feeling the best its ever felt and i think its ready to try again! Only problem is having the time to do it properly, anything is better than nothing just know once im into it ill want to go the whole way and start training for a fight again! I know it will give my training that extra meaning iv been lacking.

If my shoulder doesnt hold up to boxing i want to do something competitive. Its hard to keep training and pushing yourself without a greater goal or purpose! My training is to improve athletic  performance but its not the same when you have not got some sort of testing ground!  

Any ideas on sports i could take up?