[Robert D]

Might aswell keep a log of my progress on here, any advice or critiques are welcome.

I probably wont be doing much weight lifting at all, only push-ups and pull-ups.

Aiming for a an Amateur MT fight 3x2 minute rounds 22nd Nov, must have good cardio because it tends to be a brawl from beginning to end....And i Intend on winning of course!



Sunday 12th Oct 2008

3.5 mile (approx) Jog on pavement with hills 29:50mins, then 100 knees and 2x 40 half push-ups.

Need to try and get the most out of this cardio conditioning, still trying to work out whats best for me and when i need rest.


Resting heart beat 46-50 beats per minute, weight is 80 kilo's, I intend to be 78 kilos or lower for november 22nd.

[Robert D]

Monday 13/10/2008

1 hour MT including 5 x 3 minute sparring rounds....Need to kick more and Combo's, combo's combo's!!!


Tuesday 14/10/2008

5.5 mile/8.5-9km Jog....No hills... 42:33

4 x 30 burpees....1 min 20 seconds rest in between 'cus i'm lazy.30 burpees in 1 minute each set. Max heart rate recorded was 172.
No more than one minute rest in between sets!!

2 x 40 Push ups.

[Robert D]

Wednesday 15/10/2008

1 Hour MT , pad work and low kick shield work-out. sparring 2-3 x 3 minute rounds, finished with running circuit.

Cardio's getting better.



Thursday 16/10/2008

12:00 noon to the gym for a 21 station circuit. Including some light weights, punch-out drills, abdominal conditioning, etc.

Then 2x3 minute rounds on heavy bag, shadow boxing, stretching and cool down.


Thursday 16/10/2008

9PM- 28:37 ( approx 3.5miles with hills), new PB. HR of 115 / 1 min after run.
With stretching.


Thinking about doing a tabata training session tomorrow, not sure how my legs will feel yet though. and intend on swimming on Saturday morning...So that will be 2 new workouts added to my weekly routine.

I can afford to really push hard up until saturday afternoon because i plan on having all of Sunday and Monday morning as rest...So that will be a full 48 hours of rest at the end of the week....could be too much rest!?

[DEVILsSON]

great conditioning.

have you checked out EZA's thread in conditioning forum on how to improve conditioning weaknesses?

check out the strength and power forum.

welcome and good luck.

[Robert D]

Yeh EZA definetly knows his stuff.
I'm making nice gains at the moment and still have the capacity to add more to my routine so i'll be ok for a while yet, no need to get too scientific at the moment.
Thanks for the welcome, and its nice to be among fellow sportsmen.



Firday 17/10/2008

1pm- Tabata interval training, 10 min warm up/ 6 x 20second sprint with 15-20 second rest in-between/ 10 minute light jog back with 2 more 20 second sprints. Need to reduce the resting time to 10 seconds for intervals and increase number to 8.


6pm- 1 hour muay thai, concentrated on boxing technique and drills... 2-3minute round on body bag, 3x2minute rounds just boxing/sparring, then 2x3 minute rounds MT sparring. Good workout!!



Saturday 18/10/2008

Rest.......Should have gone for a swim and stretch but it never happened...Need to next week.



Sunday 19/10/2008

8:00pm- 3.5mile jog with hills 30:54, calves were tight and sore from Tabata's on Friday and such an inactive rest. Who knew that sprinting from a stand still was such a killer workout!?



Monday 20/10/2008

6pm- Muay thai, worked on stepping punches, lean back and stepping punch, etc.
4 x 2 mins of boxing only sparring.
Stocky southpaw giving me all sorts of problems, moving in on my left and staying away from my right hand is his trick. Some nifty footwork and well timed punches should sort him out.....next time

[Robert D]

Thursday 23/10/08
3.5 mile Jog with hills, forgot how long it took.



Sunday 26/10/08

28 min run mostly flats.



Monday 27/10/08

1 hour Muay Thai, lots of boxing again.



Tuesday 28/10/08

3.5 mile Run with hills, 28:18 mins, another good time for me.




Let myself down last week and i let my training slip. No big deal though.

3 weeks and 5 days to fight. and shit loads to do if i'm gonna be in good shape.
Still wanna do a few more tabata sessions before fight.



Wednesday 29/10/08

1 hour MT...Shit technique work and subtle clinch techniques.


Thursday 30/10/08

AM- 21 station circuit, very good for muscular endurance.

PM- Running


Friday 31/10/08

AM- 1 hour Padwork and lowkicks



Forgot to keep a record of weekend workouts....Most likely a couple of JOGs.



Tuesday 4/11/08

29 minute run 3.5 miles


Thursday 6/11/08

AM- 21 station circuit 4 times with no break, then 2.5 rounds of bag work.

PM- 31 minute Jog 3.5 mile, ipod not working, hence the poor time..lol


Friday 7/11/08

PM- 1 hour MT, a good workout.


Present weight 79.6Kilo's, Long distance jog tomorrow (Sat) With bin bag to help me sweat.
Tabata's on Sunday, and then technique work and sparring everyday next week.
14 days till fight at 77kilo's.