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2012 Training Regime

Since my teens, my weight has fluctuated. Throughout my adult life, I have been overweight, largely due to a potent appetite and erratic meal times,  an inconsistent exercise routine and of course, lots and lots of beer. Despite all this, I have always been into fitness – long distance running (10, 15 and 21k races), weight lifting and more recently boxing.

In 2012, I want to take things to the next level. I am 30 next year. I am running my 3rd Two Ocean Half Marathon in April this year. And if I don’t keep fit, boxing class will cripple me.

This training routine was formulated to provide a fitness base for boxing and long distance running as well as to accelerate weight loss and strength gain. It runs hand in hand with a meal plan that I will outline at the end.

Weekly Training Breakdown

Mondays, Wednesdays & Fridays

  • 5 AM: Boxing Fitness
  • 1 PM: 5KM Run
  • 6PM: Weight Training

Tuesdays & Thursdays

  • 5 AM: Boxing Fitness
  • 6PM: Boxing Class (Redemption)

Saturday

  • Powerlifting Workout

Boxing Fitness Routine

Run with weights (10 mins) – run round the block carrying two 3KG weights.

Stretching

Super Circuit:

  • Skipping (60 reps / 3 Sets)
  • Pushups (30 reps / 3 Sets)
  • Situps (30 reps / 3 Sets)
  • Dips (30 reps / 3 Sets)
  • Jump Squats (30 reps / 3 Sets)
  • Reverse Flyes (30 reps / 3 Sets)
  • Forearms (30 reps / 3 Sets)
  • Boxer Twists (30 reps / 3 Sets)

Weight Training

Full Body Workout (Mon & Wed)

  • Chest – Benchpress or Incl Benchpress
  • Back – Romanian Deadlift, T-Bar Row or Single Arm DB Rows
  • Shoulders – Military Press, Upright Rowing or Lateral Raises
  • Biceps – Barbell Bicep Curl or Seated Dumbell Bicep Curl
  • Triceps – Dips or Tricep Pushdown
  • High Intensity Interval Training

Ill aim for 4 sets of 6 reps on most of these exercises.

Leg / Abs Workout (Fri)

  • Squats
  • Deadlifts
  • Calf Raises
  • Abs
  • High Intensity Interval Training

Ill aim for 4 sets of 6 reps on most of these exercises, other than abs.

Power Lifting Workout

  • Romanian Deadlift (4sets, 4 reps)
  • Benchpress (4 sets, 4 reps)
  • Dumbell Deadlift (4 sets, 4 reps)
  • Shrugs (4 sets, 4 reps)
  • Endurance Workouts for Arms & Shoulders.

Weekdays Meal Plan

  • Vitamins
  • Breakfast Smoothie
  • Protein Shake
  • Lunch: Lentils & Chili
  • Protein Shake
  • Supper: Chicken or Fish plus Veg

On weekends, I am not going to be as stringent. Ill probably eat egg and bacon, drink beer and laze about.

 

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