Second boxing session tonight, after Tuesdays, 'easy' session I suspected this maybe tougher, I wasn't wrong !
After a quick run through of what we had covered , Ben split us into two groups, one stayed in the gym, the group I was in were sent for a run, thats nice I thought, beautiful night, gentle jog to get us started !
WRONG !!!
After heading down the hill outside the gym (the Fort Regent in Jersey, for those that know it) we found ourselves at the bottom, of what turned out to be a rather large (in number and gradient)set of steps, greeted, as if by magic, by Alan (Ben's Dad) who informed us we were to 'sprint ' up these, where at the top, Tony would give us further instructions, which turned out to be press ups and squat thrusts, 4 sets later I was beginning to regret the leg workout i had done this afternoon (I'll explain this later), we got some strange looks as we rubber leggedly (a new word i think) walked back to the gym.
Once back, the second group were sent out and we focused on technique, footwork, jabs and crosses, until they wobbled back.
Next up, still in two groups, we were put through some circuit work, 30 seconds work, 10 seconds to change stations, this included, tyre flipping, rope work, bag work with medicine ball and plyometric jumps, before switching groups and doing 2 minute rounds on the punchbags, focusing on the techniques we had learned earlier.
And that was it, simple, but highly effective.
All the guys looked tired, but have really noticed everyone seems to be up for it and pushing themselves, while encouraging the others through the sessions.
We have already been warned, Sundays session will be tougher again !!
Back to my leg workout today, I feel doing my strength work on the same day as the boxing sessions is the way to go, although it will be very tiring, it makes sense.
If I had done a leg workout yesterday, they would be stiff and sore today, going into tonights session, if I waited till tomorrow, they would be tired from tonight, so the same day seems to work, but that may change (for those interested I did 10 sets of zercher squats today).
The other major element that will help me get through these days is my nutrition, if I am getting the proper food into my body it will repair and recover a lot quicker, so helping me through these tougher days.
Here is a look at what I eat before tonights session, and most sessions.
Some people really struggle with what, if anything, to eat before the train, anything too heavy and it won't get digested in time, nothing or very little and you won't have good energy levels to get you through session.
My answer to this, is something I have used a lot for pre workout meal, and that is banana omelette with cinnamon. (usually about 60-90minutes before session)
Which may sound strange, but is delicious and works.
There are a few reasons, I choose to have this combination.
Firstly the banana, a very good, natural energy source containing, which is obviously good for getting me through the session.
They contain potassium, which aids muscle contraction, digestion and aids the kidneys, so can help prevent kidney stones.
They contain tryptophan which is an amino acid which are building blocks of proteins, and helps the body to produce serotonin - which has a calming effect on the brain (creates a stable mood) and acts as a mild sedative.
Bananas are one of the highest sources of naturally available vitamin B6 which helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels.
They are also a very good source of fibre.
Eggs, a very good natural source of high quality protein, about 6g per egg, also they contain about 5g of good fats.
They will also slow down the absorption of the sugars from the bananas, so giving steadier energy levels for the session.
Cinnamon has loads of health properties including, help lower cholesterol, regulate blood sugar levels, an anti clotting effect on your blood, plus a good source of fibre, iron and manganese.
I also have a pre workout drink containing amino acids and a product called brain talk (I will mention these again later) this I take about 30minutes before session, and helps flood my blood with amino acids, aids the production of ATP, which your body uses for energy. The brain talk, helps clear my head and improves my focus and concentration levels.
I can safely say if it hadn't been for this pre-workout routine, I would've really struggled to get through tonights session, so have a look at what you do before your workouts, if you get this right, you will notice massive differences to your workouts and results.
I also managed to get through tonights session, only getting hit once by Alan, so its currently 2-0 to him, a score which will probably never turn in my favour !
Craig :-)
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