Welcome to my training page. Im doing this mainly to keep a record of what iv done through the year and hopefully years to come. So i know where im up to and what works and what doesnt! Also going to post any relevant info i come across. Im a novice and Im far from an expert but i hope one day to become qualified and be an expert in the mean time hope it helps people.
I welcome all Questions, this isnt about being right or wrong so i also welcome any debate or disagreements!
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!
Work Capacity Circuit
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
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 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
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!
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 )
Kettle Bell circuit
1 minute on each rest one minute repeated 3 times
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!
GPP Mini Circuit 30 second drills
Core (this was a tad random today)
Completed as circuit 3 times
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
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?