DAnny81s journal for boxing and MMA (help appreciated)

[BoneCrusher]

Good job on the bridges danny. Keep up the good work.

 

[danny81]

thanks. yah i love the neck bridges they are supposed to help you not get KOd as easy

 

[Goodfella9783]

Here's some that have good wrist support for beginner safety and the weight is adjustable.

Or if you don't feel like/can't buy new gloves, grab some cheap adjustable wrist/ankle weights

eBay: 10 LB. WEIDER ANKLE & WRIST WEIGHTS IN BOX (item 180128335809 end time Jun-14-07 10:23:14 PDT)

 

[danny81]

thank god finals are over. I am going to start my routine over 2morrow. with some lifting. BTW I was still wroking out just not as hard. i still boxed and did core. i hope this year i can really start lifting i tried doing this 2 yrs ago and last year and i constantly failed. i also tried lifting during the school year 4x this year and last but i failed. the main reason could be that i had no clue what i was doing and that i would spend like 4 hrs in the gym doing 5 isolation excercises for each bodypart. but this year i really think i can do it.
btw goodfella thanks. what do you guys think of those anklee and wrist weights?

 

[BoneCrusher]

thank god finals are over. I am going to start my routine over 2morrow. with some lifting. BTW I was still wroking out just not as hard. i still boxed and did core. i hope this year i can really start lifting i tried doing this 2 yrs ago and last year and i constantly failed. i also tried lifting during the school year 4x this year and last but i failed. the main reason could be that i had no clue what i was doing and that i would spend like 4 hrs in the gym doing 5 isolation excercises for each bodypart. but this year i really think i can do it.
btw goodfella thanks. what do you guys think of those anklee and wrist weights?

Good to see you ready to pick up the pace. Build a routine off of what you've seen other members here posting in their journals. Combine what you see here with your sports goals for a sport specific training routine. Set a schedule for the summer that you build your life around. Force everyone around you to deal with that. If your girl wants to be making out when you're scheduled to be working out ... make her wait. You have the rest of the day to the girls.

(Effort*commitment) + time
success


​

I don't see an image so i can only guess that you mean in general. I love to use them. I use ankle weights on a kicking exercise/plyo routine and just can't speak highly enough about them. You just need to force yourself to streeeeeeetch more. When you combine lower body plyo's with streeeeeetching you get that crazy balance/out of the blue power combination that really comes in handy.

 

[danny81]

well i started doing some yoga everyday and with a real yoga instructor on wednesdays. as for stretching i do these Dynamic Stretching Exercises
before my workout but i have no clue what to do after my workouts.

 

[danny81]

today i did

8x2 hand snatch
weight 25, 35, 45, 45, 55,55,60, 60

Deadlift
4x10
125, 125,125,125
superset with DB bench
4x10
30,40,40,40

Lunges
4x10
20, 20, 20,20

superset with DB row
4x10
30, 30, 30, 35

3x 8 kneeling ab wheel rollout

wow i have weak legs. lol

 

[danny81]

6x 100 meter run with 100 meter jog

 

[BoneCrusher]

well i started doing some yoga everyday and with a real yoga instructor on wednesdays. as for stretching i do these Dynamic Stretching Exercises
before my workout but i have no clue what to do after my workouts.

It's mostly common sense. Just don't rock or sway back and forth while you stretch, but rather work into the stretching motion and hold for 20 to 30 seconds then gradually release. It's good to work deeper into the stretch as the muscle loosens up just do it steadily not with jerking motions.

Here's something to show the basics of warm down stretching.

 

[danny81]

thanks. what do you think of the workout besides the fact that my legs are ridicouolsyly weak. I DB bench twice my lunges

 

[BoneCrusher]

I don't even wanna imply that I'm qualified to structure a routine for you danny. That would be better done by p-func or his like. I will say that your routine is very light in complexity and variation of the same groups. In other words you are only doing a few things then your done. That session would have taken most guys about 15 to 20 minutes to complete. People lift for much longer than that if they want to achieve a goal.

Develop a routine with a schedule and stick with it. Look at other people's journals and see what you can take from there into what you want to do. I did and it helped me out huge.

Spend more time here lurking instead of posting threads about guys with knives or other people boxing ... especially dorks (that kid was absolutely clueless about boxing). I know you were joking but it looked like you were trying to say that really was you in the ring doin' your thing. My point here is that you will learn a great deal more from watching other people work out their routines.

 

[danny81]

alright. i must be doing something wrong because that took me over an hour to complete. i think i took to long inbetween my lunges.

 

[BoneCrusher]

I was exaggerating with the 15 or 20 minutes thing danny ... but you need to add some more stuff in there so you get a wider benefit.

 

[danny81]

yah i definetly do. i rotate that with another workout. i wil start lurking around the journals especially people who do MMA in order to make a new workout.

 

[danny81]

1 round padwork only dodging and straight combos
1 round padwork only blocking and straight combos(i got hit in the ear hard today i think i got cauliflower)
3 rounds heavy bag transfer between half gaurd then full gaurd
2 rounds heavybag no rest
3 rounds straight punches with 5 lb DBs
4 rounds jump rope
3 sets of 12 incline twist situps with 8lb med ball on forehead
3 set of 12 leg lifts

 

[BoneCrusher]

1 round padwork only dodging and straight combos
1 round padwork only blocking and straight combos(i got hit in the ear hard today i think i got cauliflower)
3 rounds heavy bag transfer between half gaurd then full gaurd
2 rounds heavybag no rest
3 rounds straight punches with 5 lb DBs
4 rounds jump rope
3 sets of 12 incline twist situps with 8lb med ball on forehead
3 set of 12 leg lifts

Haaahhha yeah!!

Killer effort danny. This is the kinda stuff that will get you where you wanna go.

 

[danny81]

thanks. i worked extra hard so i wouldnt feel the soreness form lifting yesterday

 

[BoneCrusher]

so then you chill tomorrow? recovery time?

 

[danny81]

not exactly. lol

this was what i did today
clean and jerk 8x2
35,45,45,55,55,65,65,70


Front squat 4x10 70, 70,70,70
superset with pull up 4x7,7,7,7

One arm OH press 15,15,17.5,17.5
superset with 1 LEg RDL 15,15,15,15

kneeling ab wheel 7,8,7

6x 100 yard sprint 100 meter jog


im going to try and get some pad work in today if not i will just shadow box

 

[BoneCrusher]

danny you gotta build a schedule and stick with it. Set up like a three week routine with scheduled days on and days off. Set that schedule in STONE.

 

[BoneCrusher]

this journal wont last long

BTW danny ... your journal lasted longer than he did

 

[danny81]

lol thanks.

i have a scedule set in stone.
it goes as follows
i follow that strictyl. BTW i have to workouts A and B i rotate them
Mon core, cardio, weights, shadow boxing and try and get in pad work
tues boxing, core, cardio
weds core, cardio, weights, shadow boxing and try and get in pad work
thurs boxing, core, cardio
fri core, cardio, weights, shadow boxing and try and get in pad work
sat boxing, core, cardio
sun rest mayby a little cardio like basketball or football


BTW danny ... your journal lasted longer than he did

lol thanks

 

[BoneCrusher]

I haven't been able to experience gains with cardio every day. I slimmed it down to 3 days a week and showed more progress in strength gains that way. That's just me though.

 

[danny81]

oo alright. well its not heavy cardio. on boxing days it is just some jump rope and burpees and on non boxing days i do sprints is that to much or what? in a few weeks i was thinking about changing up my schedule

 

[Witchblade]

What's your exact program like? Rep ranges, intensity, etc.

For how long have you been working out now?

Oh and you don't need to statically stretch your lower back. You need stability there, not flexibility.

Finally, easy on the core training. Your core gets worked in a lot of exercises and your abs don't need much direct training.

 

[BoneCrusher]

oo alright. well its not heavy cardio. on boxing days it is just some jump rope and burpees and on non boxing days i do sprints is that to much or what? in a few weeks i was thinking about changing up my schedule

Play with it in a non-random way. Look at your results and adjust as you go. To answer your question though, no that is not too much cardio. Just saying that for me ... I"M better off when I do more cardio on less days. I get better strength gains, AND better endurance gains, from focusing on both weight training and cardio individually rather than doing them both on the same days.

I do plyo's as part of a three or four week schedule. I really cut back on the weights when I do a plyometric cycle just because I get too prone to injuries if I over do it with both at the same time. A plyo fatigued hamstring followed by a serious squat = danger for me. 'Course ... I'm an old fart and need to be way more cautious than you do. I bring this all up though again because plyo's by their very nature build endurance and strength at the same time. I think if I was a new guy like you and short on heavy weights I would be looking very seriously at a beginners plyo routine.

That being said you should also note the following:

Conditioning Work

It is generally agreed athletes should complete a general conditioning program before incorporating plyometrics. The National Strength and Conditioning Associating suggests athletes should be strong in the squat before beginning a lower body plyometric program. In addition, high intensity plyometrics should not be performed year round (NSCA, 2000)

SOURCE

SO here's a list of some plyo's that I cut and pasted from ExRx that might be useful to you in cardio and conditioning. If you start out lightly replacing plyo's with your cardio on weight days you might see more strength gains in a shorter time span. Just don't go nuts with plyo's out of the gate or you will injure yourself. Break away from plyo's after a few three weeks at most and then take a rest from strength training for a good 4 to 6 days. Continue the break away from plyo's for a few weeks and hit the weights for strength training.

• Lower Body
  • Depth Jumps
    • Platform
    • Vertical
    • Staircase
    • Long
  • Multiple Jumps
    • Box Jumps
    • Long Jumps
    • Vertical Jumps
    • Stair Jumps
    • Hurdle Jumps
  • Marches
    • Box Jump March
    • Box March (High)
    • Box March (Low)
  • Lateral Jumps
    • Barrier Lateral Jump
    • Box Lateral Jump
    • Box Lateral Shuffle
• Core (mid-section)
  • Broomstick Twist
  • Medicine Ball
    • Seated Twist
    • Standing Twist
    • Seated Side Throw
    • Sit-up
• Upper Body
  • Push up
    • Depth
    • Clap

Things I've done that I regret about plyometrics. On box jumps I didn't make sure the box was stable and fell on my ass. It hurt. It hurt a lot actually. 3On depth drops I pushed myself too hard and smashed my face on the floor. One thing I will say about plyo's is that you don't really bulk on a plyo routine. You will see more power, just no dramatic increases in size. Regardless of how you get from moment to moment you ARE working towards a better big picture for yourself, so in the long run it's all looking good danny

 

[danny81]

witch blade:What's your exact program like? Rep ranges, intensity, etc.
for lifting this is it

i do it 3x a week and alternate between a and b
Week 1-2 /4 sets x 10 reps RI 60 sec
Week 3-4 /3 sets x 5 reps
Week 5-6 /3 sets x 8 reps
Week 7-8 /3 sets x 3 reps


Workout A

Dynamic warmup

1) Snatch
8 sets x 2 reps (light, working on technique)

2) a) Deadlift
b) DB bench press

3) a) Lunges
b) DB rows

Stabilization/ core

Workout B

Dynamic warmup

1) Clean and press
8 sets x 2 reps (light, working on technique)

2) a) Front squat
b) Pullup

3) a) One arm OH press
b) Single legged RDL's

Stabilization/ core

For how long have you been working out now?
well i have been lifting for 4 days.

Oh and you don't need to statically stretch your lower back. You need stability there, not flexibility.

im not exactly sure what you mean here?

Finally, easy on the core training. Your core gets worked in a lot of exercises and your abs don't need much direct training.
but i need to get it hard so i can take punches there. BTW how does it get worked through DLs and squats i dont feel it. i might be doing something wrong.

 

[danny81]

bone crusher. thanks alot for the plyo site. i will try and incorporate them soon.

todays workout is

7 minute straight boxing on heavy bag all out for conditioning switching between half and full gaurd.
2 round boxing on heavy bag all out for conditioning switching between half and full gaurd.
1 round half right cross and half left shovel hook to body then hook to head(non stop)
1 round hooks (non stop)
1 round uppercuts(non stop)
4 rounds straight no rest speed bag
3 rounds with only 30sec rest jumprope
then inclined twist situps with 8pd med ball
2 sets of 17 then 13 of power abs with 70 pds on it

 

[Witchblade]

witch blade:What's your exact program like? Rep ranges, intensity, etc

I'll post it in my journal today.

for lifting this is it

That's a very solid routine!

For how long have you been working out now?
well i have been lifting for 4 days.

Keep it up. With that routine and a good diet you'll gain some good strength and size. With your amount of cardio you should eat, eat, eat!

The only thing I'd change is the rep ranges for the first month. As a beginner you need to develop technique, neural efficiency and tendon/joint strength. This is done by higher rep ranges. You'll gain most from higher rep ranges as a beginner so I'd go with:
week 1: 3x15
week 2: 3x12
week 3: 3x9
week 4: 4x10 (your progression starts here, so next week is 3x5 etc.)

I've been working out for about 10 months now. Check my journal this week for some pics.

im not exactly sure what you mean here?

Just don't stretch your lower back with static stretches. You should only use dynamic stretches here, if any. E.g. don't hold any stretch for a number of seconds (like 30) for your lower back. Dynamic stretches only.

You do static stretching after your workout, right? It helps with recovery and flexibility. Especially the hamstrings, calves, lats and chest/front delts should be stretched well.

but i need to get it hard so i can take punches there.

Your compound lifts and your few core exercises should take care of core stabilization, strength and size (your abs barely grow tho). If you need to be able to flex your abs to take punches there, that's what you should train for. Let someone drop a heavy ball (or throw a lighter one) on your stomache when you don't expect it. You'll be trained to quickly flex your abs when you have to take a punch.

BTW how does it get worked through DLs and squats i dont feel it. i might be doing something wrong.

If your form is good, your core gets worked. You don't have to feel it. Just keep your back straight throughout the exercise. If you wouldn't be using your core, your back couldn't remain straight.

 

[danny81]

alriht thanks. iim gunna finish the 4x10 then move into this
week 1: 3x15
week 2: 3x12
week 3: 3x9

sound good? because i only have 3 more days of it