this to me el, sounds a good idea too get you started.
Monday - Weights ( Maximum strength).
Tuesday - Thai boxing (PM)
Wednsday - Conditioning (Interval training. effort is everything
in this sessions, absolutely everything.
week 1 - 5x600 metres. 1 min recovery
week 2 - 6x600metres 1 min recovery
week 3 - 5x800 metres (take whatever time too recovery)
(gradually intend too up the volume on a weekly basis.
Change parameters too avoid any mental staleness as i like too call it.
Thursday - Active recovery (PM) (Shadow boxing + relative skill work)
20 - 30 minutes working on your
footwork, + weak techniques
(maybe left hooks, or low kicks etc,
keep this light, but functional)
Friday - thai boxing
Saturday (Hill sprints). Remember hill sprints, high intensity training, all you need
too know about this session is, work hard, and harder.
i dont believe there need to be special parameters set out
for this session, but the intention is short sharp bursts,
50m uphill is fine, get a nice steep hill and give it everything
you got. Remember, if your running up hill for 100 - 150m,
your going too fatique very quickly, or you wont be running
at maximum pace from the start simply because you will be
gassed too soon. I used too do 30m uphill maximum effort,
balls too the wall about 10 - 14 times, then jog back for
recovery. This would be perfect, and i saw improvements
all the time. See if this works for you, it may not but ive
also used this with other people and had relative success.
if one week you can only succesfully complete 6 reps,
the week after keep the recovery pace downhill the same
and go all out for 7.
Sunday (Thai boxing). I know your coaches man these sessions, but here i
would go with nice warmup consisting of technique work,
as this is primarily what your trying too improve during
these sessions, and do a few rounds on the pads
and aim too be explosive, and finish with a nice
cool down. Try too cut the volume on this session slightly
if you can too aid with recovery.
remember with something like this, tailor it too your needs. You may find
on the sunday you still have plenty of energy too go forward, possibly because
your work capacity can handle it, In that case go for it. But if you find by saturday
or so your struggling, drop the volume on the hill sprints the next day
too aid with recovery. Its all about working with your body, but its also about knowing
the difference between fatique, and being mentally false with your self.
Its easy too say im tired, and fatiqued, when truely you may be lacking
motivation too keep working.
thats a basic little template too work off, giev it a go and see if it works for you.
It just might.
always remembre too be on a heavy deload that last week, its extremely important,
you want your strength with you when you fight in the ring, you dont want too
leave it in the weight room, or on the bags!
There is some volume in this routine, but given you have been training, i feel
you could cope with it, any problems, freely give me a page and il
give any advice i can. The only problem with the internet is, its hard
too work with you, when i havent seen you perform before etc!
btw, awesome thing your working hard on your diet, keep at it!
post edited by Fullpelt - 2007/06/18 23:52:35