Sherdog profile BoxRec profile CURRENT AGE: 22 HEIGHT: 5'3 (160 cm) WEIGHT: 121 lbs (55 kg) FIGHTING WEIGHT: 108 lbs - 115 lbs usual training of 6 days a week (unless i feel lazy, as i currently do) consists of: morning roadwork (menu of 3:1 tempo run, hill sprints, interval sprints, or wind sprints) afternoon boxing (bagging and sparring) night (drills and rolling / kickboxing) i try to sneak in some compound lifts in the morning, if i have the energy. had a lot of trouble with sports when i was a kid, so i'm trying to build explosiveness. i'm like a goddamn diesel engine that takes forever to warm up.
for future reference, this is how my usual pre-competition training schedule looks like more or less: MONDAY morning interval run noon boxing (approximately 22 rounds, core, neck) and sparring, strength evening drills TUESDAY morning hill sprints noon boxing evening drills WEDNESDAY morning interval run noon boxing and sparring evening drills THURSDAY morning wind sprints noon boxing evening drills FRIDAY morning interval run noon boxing and sparring, strength evening drills SATURDAY morning hill sprints noon boxing evening drills
saturday night: 10-minute bodyweight squat challenge. got to about 320. monday night: 10-minute pushup challenge. got to 330.
2nd week of JANUARY MONDAY boxing, barbell squats, pull ups TUESDAY boxing 100 burpees WEDNESDAY 400m intervals boxing, pullup-pushup-squat THURSDAY boxing mma drills FRIDAY 200m intervals, wind sprints boxing snatch, c&j, power clean SATURDAY kickboxing drills rolling
3rd week of JANUARY MONDAY 3-1 interval run, deadlift boxing, squat, bench core, kickboxing drill TUESDAY 800m intervals boxing grappling drills WEDNESDAY boxing, pullup-pushup-squat planks THURSDAY boxing 400m intervals, wind sprints FRIDAY boxing cleans SATURDAY boxing
4th week of JANUARY MONDAY boxing, pullup-pushup-squat core TUESDAY hill sprints boxing wrestling drills, rolling WEDNESDAY boxing rolling, snatch-c&j-clean THURSDAY 400m intervals boxing grappling drills, rolling FRIDAY interval run boxing SATURDAY rolling, core
5th week of JANUARY MONDAY Interval Run Boxing (3 rounds Sparring) Core, Powerlifts TUESDAY 800m Intervals MMA, Conditioning, Rolling Core WEDNESDAY Boxing Wrestling Drills, Barbell Complex THURSDAY 400m Sprints Boxing FRIDAY Boxing (4 round Sparring) SATURDAY Boxing Conditioning, Core
1st week of FEBRUARY (grappling competition on SUNDAY morning) MONDAY Interval Run (10-1) Boxing TUESDAY 400m Intervals Boxing Ground Drills, Conditioning WEDNESDAY Boxing (3 rounds sparring) THURSDAY 200m Sprints Boxing Rolling FRIDAY Rolling, Ground Drills
2nd week of FEBRUARY MONDAY Interval Run (10-1) Boxing 5 min Pushups, 5 min Hindu Squats, Rolling TUESDAY Boxing Conditioning WEDNESDAY Boxing THURSDAY 100m Wind Sprints MMA drills, Conditioning FRIDAY Interval Run Boxing (4 rounds sparring) SATURDAY Boxing Circuit Training
3rd week of FEBRUARY MONDAY Interval Run Boxing (4 rounds sparring) TUESDAY Hill Sprints Boxing Rolling, Wrestling, Conditioning WEDNESDAY Interval Run Boxing MMA THURSDAY Wind Sprints (100, 50) Boxing Conditioning FRIDAY Boxing MMA SATURDAY Boxing Conditioning
4th week of FEBRUARY MONDAY Boxing MMA, Drills, Circuit Training TUESDAY Hill Sprints Boxing Conditioning WEDNESDAY Interval Run Boxing MMA THURSDAY 200m Sprints Conditioning, MMA FRIDAY Fartlek Boxing Drills, MMA SATURDAY Boxing
1st week of MARCH (MMA competition on Saturday night) MONDAY 200m Sprints Boxing MMA TUESDAY Fartlek MMA WEDNESDAY 200m Sprints MMA (light) THURSDAY 1-3 Sprints MMA (light) FRIDAY rest day
3rd week of MARCH MONDAY boxing 400 squats TUESDAY boxing kick drills, 50 squats THURSDAY boxing FRIDAY 100 pullups, 500 squats, 500 situps SATURDAY conditioning challenges: 1-2-sprawl, jumping jack flash, ab wheel burpees, bodyweight deadlifts
4th week of March MONDAY boxing interval run / hill sprints TUESDAY conditioning challenges WEDNESDAY boxing THURSDAY boxing conditioning challenges FRIDAY boxing conditioning challenges SATURDAY conditioning challenges explosive training sparring
thanks, boss. 1st week of APRIL (slow, lazy week) TUESDAY boxing interval circuit (13:00) / wind sprints WEDNESDAY boxing, 20 squats rollong cindy circuit (22) THURSDAY boxing burpee sprints / wind sprints FRIDAY boxing sparring (striking, 4 rounds) SATURDAY light boxing SUNDAY situps, bike intervals
