Been super busy fixing up the new house, hosting family visits, etc. I haven’t been boxing in 2 weeks but this week I’m getting back into shape so I can start at the MMA gym next week.
Here is the strength and conditioning program I’m going back on:
Running – I ran three 8 min miles yesterday. I mainly use steady distance running to work out the soreness in my legs from squatting and to check my endurance increases from sprinting.
Before I was doing 3 miles in the late 7 mins and occasionally would sprinkle a fast (7 mins flat) mile in the middle of the run. Someday I want to run two 6 minute miles.
Sprint Intervals – Tonight I’m going back to a favorite workout of doing 5-6 intervals of 400m sprints followed by 20 push ups.
Other Intervals – I take various exercises like pushups, squats, lunges, jump rope, shadowboxing, sledge hammering and burpees, and pick 6 of them. I do the 6 for 30 sec each over the duration of one 3 minute round. Then I repeat this for a total of 3 rounds.
Injury prevention – Rehab exercises for rotator cuffs and work on neck flexibility and strength. I have to get my neck strong for grappling.
Maximal Strength Training – I had lifted at the boxing gym where I just let my membership run out, so I have nowhere to lift until I sign up at the new MMA school. I was doing Olympic lifts and sort of following Mark Rippetoe’s Starting Strength program but doing 2 sessions/week instead of every other day.
