Fight prep

[Dragn]

I've got an amature kickboxing fight comming up in a few weeks.

2x2min rnds.

I was thinking on recording my fight prep training for future reference and figured I should post it on here. That way I might be able to get some feed back too.

Please feel free to comment on what you would do differently and why.

Mon:(4 weeks before fight)

Shadow box 3x3min rnds

stretch

Weight training (shoulders and arms)

Tues: (dojo)

warm up/stretch

medicine ball( 3kg) ab/ core routine. 100 reps.

multiple knees on heavy bag. 50 reps x2 sets

Shadow 3x3mins. with 30sec breaks

Punch mitts 3x3mins with 30 sec breaks.

Rest 1 rnd

kick pads 3x3mins with 30 sec breaks. (at the dojo we always use just 30 sec breaks and do either 10 push ups or 10 jack-knives during the break)

Each rnd also starts off or finishes with 10 rep multi kicks for each leg.

rest 1 rnd

technique drills. This usually consists of practising certain defense and counter techs with a partner. A couple of rounds as attacker then as defender. Then 2 rounds of punch defence( parry, block sway bob etc)

Then 2 rnds of kick counters against punching attacks.( push kicks, knees, rnd kicks etc)

rest 1 rnd

Sparring 5x 3min rnds( with everybody )

rest 1 rnd then spar again 3 rnds with just a pro for opponent.

I'm lucky to have some great sparring partners. Lately I've been sparring alot with Aoki san who is the shooto champ and is fighting in the up comming pride Bushido in August. Also Kitazawa san who is a Japanese Muay Thai champ. He really kicks my ......

clinching 1x 10 min rnd.

cool down / stretch

Wed (morn)

SURF! Not a regular part of my training, but during summer I try to get to the beach for a few waves when I can.

Wed(evening)

Shadow 5x3min rnds and stretch

run 5km fartlek.

Thurs(morn)

Surf!

Evening dojo:

Warm up/ stretch

knees 50 reps x 2 sets

shadow 3x3mins.

kick pads 3x3mins

heavy bag 3x3mins

Technique drills

sparring 6x3mins

Sparring(with pro) 3x3mins

Ab/core routine. Various exercises x200 reps total.

cool down/stretch

Fri (at home)

warm up/stretch

shadow 5x3mins

heavy bag 4x2min rnds ,at max output, with 1min breaks.

rest

Weights (chest and back)

cool down/ stretch

Sat (at home)

shadow 3x3mins

heavy bag 5x2min rnds, max effort, with 1min breaks.

The last rnd I just did rt kick/lft kick combo consistant for the whole round.

rest

Weights(legs and abs)

Sun OFF!

I'll post this weeks routine at the end of the week....

[Meguro]

Sounds intense. You must be eating non-stop.

Gotta ask, if your fight is 2 2-min rounds, why do 3x3's of shadow boxing, kick pads, etc.? Why not stick to 3 x2, 3 x2, etc, keeping to the 2 min as this is the time period you'll be fighting in?

[Dragn]

Sounds intense. You must be eating non-stop.

Gotta ask, if your fight is 2 2-min rounds, why do 3x3's of shadow boxing, kick pads, etc.? Why not stick to 3 x2, 3 x2, etc, keeping to the 2 min as this is the time period you'll be fighting in?

Good point. Because daidojuku fights are 3 mins we always do 3 min rounds at the dojo.

But when I train at home I chose to do 2 min rounds.

As the fight gets closer I do 2 min rounds of sparring at the dojo too.

There are some things I would do differently if it was just up to me. But

at the dojo I gotta do what sensei says. Hes got a whole lot more experience than me, so I aint gonna argue.

[Dragn]

I'm eating 4~5 small meals a day.

I've managed to knock 4 kgs off and still feeling strong. I got my 6 pack back, and my stamina is the best its ever been!

Feeling really good about this fight.

[Meguro]

Your training regimen sounds so intense I wonder if your muscles have enough recovery time to benefit from the weight lifting. The bag and pad work, this close to your match, seem like they should be sufficient. You need more surf time!

[Dragn]

Yeah I stopped the weights this week, so I could focus more on anaerobic conditioning without overtraining.

Still I was so exausted today that I came home and slept 2hrs after work and didnt make it to the dojo. I'll just do a short bag workout tomorrow and take it real easy on Sunday.

[Dragn]

3 weeks before fight:

Mon morn:

aerobic run, 5k

Mon evening (at home):

Jump rope 15mins

Stretch

shadow 3x3mins

rest 1 rnd

heavy bag 5x2mins. with 1 min breaks.

The last round I did "rushes". Just going all out nonstop punching for 30secs, then taking a 10sec break, and repeating 3 times to complete a round.

Tues evening (Dojo):

Medicine ball ab routine

Knees on heavy bagx100. 1 set.

shadow 3x3mins

kick pads 3x 3mins. For the last round I did a multiple kick pyramid.

ie: kick 10 times rt leg then 10 times left.

Then 9 times rt, 9 times left...Continuing down to 1 time each leg.

So a total of 55 kicks each leg.

Then I finished the round with a 30 sec rush of punches. Wow that was hard!

Rest 1 rnd.

Technique drills 4rnds attack and 4 in defence.

Rest 1 rnd

sparring 4x3mins.

Rest 1 rnd

Sparring 3x3mins with pro

rest 1 rnd

heavy bag 2x3mins.

cool down/stretch.

Wed morn:

anaerobic run:

Jog 1km, shadowx2, stretch, run 1.5km,

then sprint 200m/jog 200m x4,

Then run 1km and finish with a 50m steep hill run.

Wed evening (dojo)

kneesx 100, 1 set.

shadow 3x3mins.

kick pads 4x3mins. For the last round I just did punch/low kick combos, non stop.

Hold pads for partner, 3x3mins

heavy bag 2x3mins.

rest 1rnd.

Tech drills. 2rnds attack, 2rnds defence.

rest 1rnd

sparring 4x2mins.

rest 1rnd

sparring with fresh partners each rnd. 3x3mins.

rest

Ab exercises x200reps.

Thurs even (dojo)

Medicine ball ab routine.

kneesx100.

shadowx3

kick pads x3

Tech drills x2, (feints)

Light sparring (no pads) 2x 3mins

rest 1 rnd

sparring with pro 3x3mins.

rest

anaerobic conditioning 2minute drills.

i.e. perform a nonstop circuit of ....

squat jumpsx10

burpeesx10

pushupsx10

jacknivesx10

high knees run 10 secs.

Repeat circuit till 2mins is up. Rest 1min, then repeat drill 3 times.

Strength training:

Superset of rope pull ups/ wide grip push ups.x3sets.( 12reps,10 reps, 8 reps)

Rope climb using arms only. (1.5m rope)

up and down 3x.

cool down/stretch.

Fri morn

aerobic run 5km.

I was starting to feel a bit over trained Fri eve so I took the night off.

Sat eve

5km aerobic run.

Sun

Surf.

1 more week of hard training to go....

[Meguro]

I'm in pain. I had to take some aspirin and drink 2 liters of Aquarious after reading that. You better win that match!!!

[Dragn]

lol!

[mtheiss]

I think it sounds like he is working out very intensively. Makes me wonder if the match is 3 minutes and five rounds or even worse. Trust me, some kids could handle that kind of stress.