anyone here box? i'm going to national championships this year, last yrs golden gloves champ. got some other shit im not gonna brag about on a message board. im out on a couple of severe injures. i fight 165.
here's my weight cut/weight maintenance diet
i usually have more vegetables than i am specifying, sometimes have extra pieces of whole grain toast throughout the day, or small amounts of rice. usually no bread, it is a cheat food, no potatoes, no pasta. i get fat sources from peanut butter and olive oil. my fat intake changes my body's food type for fuel source from carbs to fat... i get a bit tired, i get carb cravings, then i am fine with eating higher fat. ez.
typical week workout
wake up, jog
1 cup cooked oats, 2-3 eggs, peanut butter
lunch: spinach salad with chicken breast. olive oil and balsamic for dressing. + peanut butter
evening work out. i get to the gym around 4 pm daily, leave around 8. i work out with a hoodie and sweatpants to make weight. my workout is always...
skip for 10 mins doing different drills to warm up: sprints, high knee lifts, back toe touch/lift high alternate, hold one knee high, double unders, cross overs, direction changes, skipping in a circle each way, pendulum footwork, one foot, toe heel/toe switch
jog around ring warming up shoulders, chest, lower back, hips
shadowbox 4 x 3 min rounds 30 second break
then i like to spar for as long as i can. if there is someone on my level i do 4-6 rounds. usually i end up doing about 8-12 rounds with multiple opponents. i like to work on counter punching, feints, throwing people off with foot movement, foot feints, stagger steps, angles etc
then heavy bag... i like to do at least 4 rounds a day, 6 is nice. i end each 3 minute round with a 30 second sprint
then double end for 2-4 3 minute rounds working head movement and punches from all angles
then 3 speed bag rounds. i work in various rhythms, 2 per hand, 3 per hand, 2 for the right 1 for left, dribble the bag, throw combinations, practice uppercuts and end each round with crossover sprints.
then i like to do a little workout. i usually just lift 3 pound dumbbells and do military press, lateral raise, front raise and the bentover back fly one... i do one big set with these weights, it keeps little muscles strong. then ill do light tricep kickbacks (no more than 10 pounds). workouts vary but i usually keep it to a pushup drill with a variety of pushup style IE spiderman, knuckles, hands together, regular, wide knucks, wide regular, switch from parallel to bench press with explosiveness, lifted legs, super spread legs + arms, etc. i do sets of 30. or i do 40, 30, 20, 10 maintaining explosiveness, or i just do a big set of as many as i can do. then i do as many pullups as i can.
my regular ab workout is then 30 leg raises, 30 knees to chest, 30 crossovers, 30 left leg raises (right left off ground), 30 right leg raises, 30 flags, 30 v sits, 30 zab judahs (i dont have another name for these), 30 crunch with rotation (think a slowed bicycle crunch, but much harder... this transition fucks your abs up), 30 floyd mayweathers (dont have another name for these), 30 ankle touches, 30 side crunches per side, 30 hanging knee tucks, 60 reps of russian twist as hard as i can.
do neck work, back and front rolls, some other bullshit
stretch... takes about 30 - 45 mins.
go home and eat spinach salad with chicken. + peanut butter
other days i run intervals instead of jog in the AM... i do it in the afternoon.
8 x 30 second sprints with 90 second walk to peel fat
line running
back and forth sprints, i do 10 x 50 which is 20 x 50 for a total of 1000 metres sprinted. i do the 10 x 50 after the 30 sec intervals.
stair runs... 500 metre sprint up to the set of 121 stairs done 2 times, shadowbox 60sec rest, fast twitch stair sprints x 5 minutes, run 2x more, parking lot there n back sprints x 5 minutes rest cycle 1:1, do the 500 metre run + stair sprints 2 more times, 4 x 80 metre uphill sprints, do the 500 metre + stair interval twice more, end on recovery run of approx 2 KM flat out incld 500 metre interval, then uphill path. done once per week.
annnyway thats me... whats up to any fellow boxers. i dont drink, smoke or do drugs at all, fucks with the training. i drink lots of water as well...
also no yogurt, milk, cheese, very rarely i have red meat, like once a week at most twice.
general work out tips: do wide grip pullups for superior upper body strength. these will help you with your lifts big time. they are the secret to punching power!
