[Brandon MacRea]

At KK's request, I'll be posting my training here for advice, criticism, etc. I have a different approach to training then alot of people in my area. I use sledgehammer, axe, sandbag (on hold for the next week or so), lots of bodyweight stuff, lifting, etc. and it's going really well. Lately I've been only able to make the long drive to the boxing gym between 2-3 times a week, but I train 6 days a week irregardless.

Height: 6'0
Weight: 150 (fighting as a ww)
Goals: Take my boxing as far as I can.

I'll post what I've done the last week to give some more background info...

[Brandon MacRea]

January 5th:

Boxing gym tonight:

light jump-rope warm-up
condition drills:
30 seconds moderate paced jumprope
30 seconds sprint paced jumprope
15 lunges/push-ups/burpees

three circuits.

4 rounds shadowboxing
4 rounds heavybag work
4 rounds speedbag
3 rounds core work (40 medicine ball sit-ups/russian twists, front/left/right plank to finish the round)
3 rounds uppercut bag

light bodyweight circuit:

10 chin-ups
10 push-ups
10 one-legged squats (each leg)

x3

[Brandon MacRea]

January 6th

4 rounds all-out shadowboxing [30 second rest intervals for everything]
thorough stretching

tuck-jump pyramid 3,6,9,12,15,12,9,6,3 [chinnies/sit-ups/planks between steps]

mini-circuit:
5 pull-ups
5 push-ups
5 squats

repeat as quickly as possible x5 (blasted through this)

4 rounds jump-rope (30 moderate paced rotations, 10 sprint rotations, repeat til rounds end)

sledgehammer finisher:

4 x 1 minute sprint-speed intervals.

Had to keep it short and sweet. Feel good.

[Brandon MacRea]

January 7th

(All exercises with a * were done with a weighted backpack.)
4 rounds all-out shadowboxing [ 30 seconds rest]

"BACKPACK ATTACK" from page 161 of UTFUW (with minor changes):

bodyweight triceps extensions* pyramid 1,2,3,4,5,4,3,2,1
elevated feet push-ups* pyramid 3,6,9,12,9,6,3

pull-up pyramid 2,3,4,5,4,3,2
handstand hold pyramid (in seconds) 20,30,40,50,40,30,20

lower body conditioning circuit:
bodyweight squats x25
burpees x10
30 seconds rest. repeat x3

core circuit:
knee hugs x20
weighted russian twists x20
chinnies x20
rest 30 seconds. repeat x3.

[Brandon MacRea]

January 8th

Rest day.

[Brandon MacRea]

January 9th

light jump-rope warm-up
stretching + footwork lessons
4 rounds all-out shadowboxing
4 rounds heavybag
4 rounds speedbag

core circuit:
20 twisting medicine ball sit-ups (16 lbs. medicine ball, one full sit-up, one full russian twist to each side is one rep)
30 second front/left/right plank

repeat x3

Today started off pretty badly, my gloves were stolen out of my car (if you see any street hooligans street fighting with Top Contender bag gloves, let me know! ) so I'm out 70 bucks. Had to order some new ones, they'll be in within the next few days if all goes well. Lucky for me, though, 2 of the guys at my gym had busted hands (one left, one right!) and after a bit of moochy-moochy, I was thumping away at the bags with a pair of mismatched gloves.

Gym is really under staffed lately, one trainer and about 9-12 kids, no chance of me getting any decent padwork or sparring. Bummed out

[Brandon MacRea]

January 10th

Off to hit the weights for something similar to the boxing-specific lifting routine found in both the Boxer's Guide and in one of Ross's training articles. Once I get my new sandbag up, sandbag power training will replace the monotony of lifting!

4 rounds of 10x10 shadowboxing drill

dumbbell snatch 3 x 5 (each hand)
squats 5 x 5
overhead press 5 x 5
weighted dips 4 x 5
pull-ups 4 x 8

core work:
planks - 1:30 front/left/right

finisher:
alternation diagonal/vertical sledgehammer swings x 100 (50 per side)

I'm inching past old PRs, and I feel powerful today! The weight was moving quickly. The 10 x 10 drill at the start helped me pick out some flaws with my flurries. I can't wait until I finish my sandbag...

[Brandon MacRea]

January 11th

Finished a pair of essays to hand in tommorow, clock read 10:30... never to late for some bodyweight exercise

4 rounds jump-rope conditioning (10 sprint-speed rotations, 10 moderate-speed rotations for entire round)

conditioniong circuit:
-bearcrawl to one end of the room
-crabwalk back to the beginning
-perform one step of the follow tuck-jump ladder 3,6,9,12,15,12,9,6,3
-repeat until each step has been completed
-once finished (75 tuck-jumps total), end with 25 tuck jumps and a sprint-speed bearcrawl/crabwalk (100 total)

light core work totals:
50 straight legged medicine ball sit-ups
50 medicine ball russian twists (each side)
50 chinnies

finisher:

4 rounds of the 10 x 10 shadowboxing drill

I want my fucking gloves back. This is killing me.

[Mr. Sinister]

Today started off pretty badly, my gloves were stolen out of my car (if you see any street hooligans street fighting with Top Contender bag gloves, let me know! ) so I'm out 70 bucks. Had to order some new ones, they'll be in within the next few days if all goes well. Lucky for me, though, 2 of the guys at my gym had busted hands (one left, one right!) and after a bit of moochy-moochy, I was thumping away at the bags with a pair of mismatched gloves.

Man that really bites. If you spot that kid you should ski-mask him. Meaning dawn a ski-mask and kick the dog shit out of him.

Good work nonetheless. Makes me wish I wasn't sick right now.

[Brandon MacRea]

Man I fully intend to... wierd shit though, because my wallet was stuffed in my gym bag too and wasn't touched, along with the car stereo, my grippers, and a bunch of other miscellaneous stuff that'd make more sense then my gloves. Pisses me off to know that had I just thrown my gloves into my bag I wouldn't have to sacrifice alot of skill training. Thanks for the comments though, Kabuki. I figure we can push eachother a bit, compare times and stuff, I've got some cool Ross Enamait challenges that'll get us both way beyond fighting shape, and nothing fuels ya like competition.

JANUARY 12th

Anyways, active rest day today. Couldn't get the car to head into the boxing gym so I hit the books in for exam time and did a light bodyweight circuit. Totals:

50 pull-ups (all variations)
50 dips
50 squats (heels up like a calf raise)
50 push-ups (all variations)
50 chinnies

The 3 on, 1 off system is working wonders for me (with one light active rest day like today in the week).