mjsef88
05-06-07, 5:21 pm
So as you know, Vinny put up the article about boxing (http://forum.animalpak.com/showthread.php?t=6286&highlight=Vinny). I offered to write out my workouts through PM's, i got too many of them, so i figured i would post them here. The same club i boxed for also had a MMA branch that i switched over to. I was a middle weight/heavy middle weight, depending on the day/who was on the roster/who was injured. i have 1 year of boxing and 8 months of mixed martial arts under my belt. Due to my two clubs legal troubles i won't post where/who/when i fought, only that my boxing record was 7 wins, 2 losses, 1 draw, and 4 KO's. I never officially stepped in the MMA ring, but would have loved to had the chance. I put in my manditory 8 months of training (club rules) and the orginization shut down, so i havn't done anything outside of sparring for them. Don't worry, i lifted for bodybuilding on my own in the morning, went to class, then did this in the PM. so it was like a double session
These ain't for the weak.
BOXING
Warm up- stretching, 1 mile jog, 10x50yrd. sprints
Mon- Heavy bag, 1 hour on stationary bike, speed bag, trainers gloves
Tues- Sparring (see note 3)
Wed- Power Training 1 - rest pause squats, power clean, hanging clean
Thurs- Footwork speed bag, heavy bag, 1 hour jog
Fri- Power Training 2- clean and press, rest pause deads and bench
Sat- Conditioning (Hills, parachutes, weighted vests)
Sun- Rest
MMA
warm up- stretching, light jog, high jumps to failure
Daily- 1 mile run, 4 mile sprint/jog (see Note 1)
Mon- Grappeling/wresteling and light punches/elbows
Tues- Submissions and light kicks/knees
Wed- heavy bag, speed bag, sumbissions against the dummy
Thurs- Power Training 1&2
Fri- Walk through grappeling, submissions, punches/elbows/kicks/knees then Sparring (see note 3)
Sat- Rest
Sun- heavy conditioning (45 minute runs, uphill runs, sprints)
Note 1: a 1/4 mile track, you sprint the long straight part, jog the curves
Note 2: these routines wern't set in stone, they did alternate and switch up from time to time.
Note 3: Sparring- the way we did it wasn't conventional. it went like this. you were in the ring against a fighter for a set ammount of time (4 for boxing, 3 for MMA), after that time elapsed, you stayed in the ring and the opponent stepped out, and a new one stepped in. you got tired but had to keep up with a fresh body. usuially after 5 new guys the fight was over.
These ain't for the weak.
BOXING
Warm up- stretching, 1 mile jog, 10x50yrd. sprints
Mon- Heavy bag, 1 hour on stationary bike, speed bag, trainers gloves
Tues- Sparring (see note 3)
Wed- Power Training 1 - rest pause squats, power clean, hanging clean
Thurs- Footwork speed bag, heavy bag, 1 hour jog
Fri- Power Training 2- clean and press, rest pause deads and bench
Sat- Conditioning (Hills, parachutes, weighted vests)
Sun- Rest
MMA
warm up- stretching, light jog, high jumps to failure
Daily- 1 mile run, 4 mile sprint/jog (see Note 1)
Mon- Grappeling/wresteling and light punches/elbows
Tues- Submissions and light kicks/knees
Wed- heavy bag, speed bag, sumbissions against the dummy
Thurs- Power Training 1&2
Fri- Walk through grappeling, submissions, punches/elbows/kicks/knees then Sparring (see note 3)
Sat- Rest
Sun- heavy conditioning (45 minute runs, uphill runs, sprints)
Note 1: a 1/4 mile track, you sprint the long straight part, jog the curves
Note 2: these routines wern't set in stone, they did alternate and switch up from time to time.
Note 3: Sparring- the way we did it wasn't conventional. it went like this. you were in the ring against a fighter for a set ammount of time (4 for boxing, 3 for MMA), after that time elapsed, you stayed in the ring and the opponent stepped out, and a new one stepped in. you got tired but had to keep up with a fresh body. usuially after 5 new guys the fight was over.