Adarq.org

Tempo work + general strength

Warm up:
   1000m warm up jog
   Sprint warm ups a-skip, b-skip, skips, etc.

Workout
  2 x 250m (1st @60%, 2nd @ 70%)   // it is on a terrain which has a slant, so it is 55m slight downhill, 68m forward, and 55m uphill and 68m back forward

for note sake: wednesday distance was 170m

Cool down
   general quad and calf stretch

Schedule:
   general strength planned for today.

Comment:
  It was tiring, the first rep was good as it was at 60% but i decided to do 170m at 70%, but i decided to do the same distance and was tired, I thought i might have run a lot but it is only 50m plus 200m. need to improve my fitness more.

Rating: 7/10

Tempo work + general strength

Didn't get time to do my runs but forced in general strength can be done anywhere.

Chin ups 2x5
Wide pull ups 1x5
Handstand pushups 2x 5
Incline and decline crunches x 10
Pistol squats 5 each leg
Lance calf lowers single leg 10 each leg

Cool down

I have yet to start gym but have mostly been doing sprint works

such as 3-4 x 50m followed by plyos on tuesday
wednesday extensive tempo 3-4 x 200m 2 min rest between working towards higher sets followed by general strength work
thursday same as tuesday but sprint float sprint to change the workout
friday same as wednesday followed by general strength work
saturday endurance 2 x 2 x 200m
sunday light workout
monday rest

gym would be on tuesday thursday and saturday but cannot find a good timeslot.

I guess the running will help with the fitness I lack.

I had a bad cough the last couple of weeks and am feeling a bit better, coughs occur very few times so am going to get back into training.
Today I will be doing my 2x200m followed by a general strength training, but days when i have to go to gym I have to wake up early to fit it in like tomorrow, sprint, float, sprint x 3, plyometrics 3 exercises and then weight training.

khan brings a different style to the table while maidana brings the same as mayweather's other opponents.

he was fighter of the year because he defeated broner, biggest upset of the year, but broner was easy for the taking as exposed by malignaggi and he jumped two weight classes.

mayweather vs maidana is another mayweather vs canelo but maidana not being very explosive as canelo, I saw his fight against broner, he only had one tactic and combo he would use, I didn't see much in he combos, adrien was too cocky.

whereas mayweather vs khan would be a different to mayweather's usual flat footed power punching opponents he has chosen in the past.

mayweather vs maidana is a mismatch, if khan had taken the devon fight, he would have had a better chance, but he didn't do anything to deserve it, only what is expected for him to bring.

going to see a one sided whooping from mayweather, really not looking forward to this fight.

Date:07/02/2014
Soreness: Quads, Hams

Rating: 8/10

Warmup:
  general warmup

Workout:
  2 x 200m @ 70%
 
General Strength Training
  Single leg calf raises 2 x 20 each leg
  Lunges 2 x 30 both legs
  Reverse hyperextension 2 x 5
  Bodyweight glute ham raises 1 x 3
  Elevated leg crunches 2 x 20
  Chin ups 1 x 5

Cool down:
  overall body stretch

Comment: good workout, didn't realize how out of shape I was when i ran the 200m, but the 2 min rest between was ample.
the hamstring curl glute ham raise was hard only managed 3, due to dormancy.

Feel sick, which goes and comes.

Started workout at 10:30am, hoped to have started earlier.

Thursday: Warm up

Workout:
   Speed
     sprint, float, sprint 20m, 30m, 20m x 2 sets

   Plyometrics
     Standing Long Jumps 9m in 4.5 jumps x 2 sets
     High Knee hops explosive x 2 x 10m
     Skipping for height 2 x 10-20m

Cool Down stretch

Comment:
Taking it slow, get fit first with running before I incorporate weight training. It wasn't as cold as the last 2 sessions.

Rating: Good

Comment:

Todays workout was better, no sickness after, made sure I had some thing to eat 1 hour before workout. Did warm ups, 3 x ~50m, 2 x skip for height 30-40m, standing long jumps x 5 reps x 2 sets. low hurdle hops.

Quads sore during run and hops.

Will have to do it morning so can make it to gym and be back in time for breakfast.