[Brandon MacRea]

I've been reading these forums for awhile, finally joined up and figured I'd log my work. I've been training for a couple of years, mostly GPP and lifting, lost 40 lbs, and officially began boxing about 2 months ago. I use alot of different training methods: sled dragging, sledgehammer levering/intervals, sandbag work, weights, bodyweight GPP and skill training (focus mitts, heavybag, speedbag, double end bag, defensive drills, etc) are my favorites and what you'll see here more often then not. My diet is clean, and I'm a bit advocate of Ross Enamait's training manuals. Enjoy the read, I'll be adding my first entry tonight.

P.S. I am currently injured, and my training will reflect that for the next 1-2 days. Bear with me!

[Duncon76]

Great, Cannot wait to read your workouts ))))

[Brandon MacRea]

Thanks, Duncon! You might be disappointed tonight then, hah...

Active rest day. I'm using the 3 on/1 off trainng system, today happened to be my off day. Did some light bodyweight exercises, got warmed up with the jump-rope and stretched, and ran through some hot/cold dousing in the shower in hopes of getting my injury recovered for tommorow night.

[Brandon MacRea]

Off to the gym tonight.

20 minute jump-rope warm-up (varying pace - sprint/jog/walk)
thorough full-body stretching

6 x 1 minute rounds technical sparring
2 rounds shadowboxing
4 rounds sparring (fought 3 different parteners - the Canadian champ (a southpaw), a fighter named Clayton with 2 fights and 2 knockouts, and a great fighter named Lindsay with a whip-like jab)

4 rounds speedbag
2 rounds heavybag
cool-down

Wierd workout tonight. I was just heading over to the heavybags for my customary 4-6 rounds + punch-outs when I was asked to stand in as a sparring partener. Couldn't turn that down, so my training schedual got a little bit turned around and I didn't have time for much afterwards. Nonetheless, it was a great day at the gym. Need to work stick+move, lateral movement to get outta trouble and committing more to my shots.

Preview for tommorow: Sledgehammer + sandbag GPP and misc light skill work with some core/neck/hand strengthening for good measure.

[Richard Emling]

sounds tough i have been thinking about adding sand bag training and sledge hammering to my training

[Brandon MacRea]

I definitely recommend sandbag training, especially for combat athletes (specifically grapplers, but grip and hand strength is important for strikers as well). It's very intense and veeery effective. If you want a link on sandbag construction I can dig one out, just let me know.

8-12 minutes jump-rope warm-up
full body stretch
2 rounds shadowboxing
4 rounds high-intensity jump-rope intervals

4 rounds weighted GPP as follows:
- Burpee sandbag shouldering x10
- Vertical sledgehammer swing x20 (10 each side)
- Mountain climbers x 50

Repeat until interval ends, 1 minute rest between rounds.

5 minutes animal yoga alternating duck walk/bear crawl/crab walk

Medicine ball core work - all done with an 8lb medicine ball unless otherwise noted:

25 v-ups
25 sit-ups
25 russian twists
25 trunk twists
25 unweighted leg raises
25 side bends

Repeat twice, 20-30 seconds better circuits, no rest between exercises.

light hand/neck circuit:

10 knuckle push-ups (STRICT form)
25 neck circles
10 fingertip push-ups (same)
25 neck circles

repeat twice, no rest until both circuits were done.

stretching out
5 mins misc. balance work as cool-down

[Richard Emling]

ya i could use some instuructions thanks

[Brandon MacRea]

Originally Posted by Richard Emling

ya i could use some instuructions thanks

http://www.warriorforce.com/sandbagconstructionkit.pdf

Most comprehensive guide I know of, anyways. If you're really interested in sandbag stuff check out "Ultimate Training for the Ultimate Warrior"

Rest Day today, way to busy to train plus my injury was acting up. What a shitty week of training.

[Brandon MacRea]

Mid-day workout:

4 rounds shadowboxing

3 rounds of the following strength and conditioning circuit:

Sandbag rows x 10
Sandbag deadlift x 10
Burpees x 10
Sandbag Clean and Press x 10
Zercher Sandbag Squats x 10
Lateral Jumps over sandbag x 10

20-30 secs rest between exercises, 1 minute rest between circuits. Very tough!

Light core circuit:
ab wheel roll-outs x 5
medicine ball russian twists x 20
weighted toe touches x 5

Repeated three times

stretch
5 minutes light shadowboxing cool-down

[Brandon MacRea]

2 rounds shadowboxing

Power circuit:
-Sandbag clean and press x6
-Sandbag side loading x 10

Repeat 4x. 30 seconds rest between circuits.

Lower Body Power:
One legged squats 3/6/9/6/3
Glute-ham raises 3/6/9/6/3

Pulling and Pushing:
Towel Pull-ups 2/3/4/5/4/3/2
Handstand push-ups 2/3/4/5/4/3/2

light core circuit:
one arm plank x20 seconds (each arm)
chinnies x20
superman x12

repeat x3, no rest

Light workout tonight to start the week off. Either heavy focus mitt work or sparring tommorow, so I'm easing into the week. Still, decent workout. Spacing (a bit much sandbag work?) has been a bit wierd lately because last week was messed thanks to my injury, but I'm trying to start fresh.