Eclectic and Archaic-Ballast's Winter Training

[ballast]

I've been takinga break from amateur boxing preparation and in the process, I have been trying out different techniques and exercises.Might as well start a log for the winter.Here was today's:

1 December 03 Monday

Tabata sledgehammer swinging
8 intervals of 20 seconds work/10 seconds rest for the left side, followed by the same for the right.I've found this is a good warm-up activity and excellent for building rotational power.The old time boxers use to chop wood to build up punching power.Sledgehammer swinging simulates this activity.

3 series of alternating one-arm dumbell snatches using a 61-pound dumbell with pull-ups using bodyweight(180 pounds).1st series was 30 reps(15 left hand snatches, 15 right hand snatches, 30 pull-ups).2nd series was 20 reps(10 left hand snatches, 10 right hand snatches, 20 pull-ups).3rd series was 10 reps(5 left hand snatches, 5 right hand snatches, 10 pull-ups).

Sandbag clean/press ladder using a 125-pound sandbag for a ladder of 1,2,3,4,5 reps.

Heavy bag intervals.5 intervals of 60 seconds work/15 seconds rest.

[abarlament]

Yo ballast I like the old school workouts! Are they all going to be like this? It's pretty cool, looking forward to this journal.

[ballast]

abarlament-Thanks for the interest.As for how my workouts will look, I expect to include more barbell dumbell work with an emphasis on olympic lifting.Last night was the first time in close to two months That I have included bag work in my session, and I don't know if it will be staying.I plan on doing lots of sandbag exercises as well as calisthenics.

[ballast]

Warmed up with sledgehammer swinging.3 rounds of 2 minutes work/1 minute rest, alternating leads every 10 reps.

My primary workout for today was a variation of the old York Lifting Course #3 that was popular back in the 40's and 50's.1 set of 5 reps per exercise.30 second rest intervals between exercises.Total time from start to finish was 18 minutes 32 seconds.

left-hand dumbell snatch 65ibs
right-hand dumbell snatch 65ibs
left-hand dumbell clean/press 71ibs
right-hand dumbell clean/jerk 71ibs
standing press 135ibs
hang snatch 115ibs
hang clean 145ibs
front squat 155ibs
back squat 225ibs
stiff-legged deadlift 185ibs

[ballast]

4 December 03 Thursday

Pull-ups 7 ladders of 1,2,3,4 reps (70 total reps)


5 December 03 Friday

Core Circuit x 3
-reverse hypers 25 reps
-hanging leg raises 15 reps
-grasshoppers 15 reps(ea side)

Sledgehammer swinging 3 rounds of 3 minutes work/1 minute rest

One-arm dumbell snatch 71ibs x 5 reps(ea arm)

Dumbell Complex
-one arm snatch
-one arm push press
-one arm swing
-one arm push press
3 sets of 2 reps with 65ibs

Heavy bag intervals 5 rounds of 75 sec work/15 sec rest

[ballast]

Basic strength work today.

Power Clean/Press
135x5
140x3
145x2
150x1

Front Squat
175x3
195x2
215x1

Wide-Stance Good Morning
165x5
165x5
165x5

[ballast]

Reverse Hypers
2x25
Hanging Leg Raises
2x15

Overhead Squats
5x5 @ 115ibs

One-Hand Barbell Snatch
3x3 @ 65ibs
1x1 @ 95ibs(PR!)
3x2 @ 80ibs

Sandbag Shoulder_Squat_Carry
3 sets of 6 shoulders(each side)_3 squats(each side)_30m carry w/ 125ib bag

[abarlament]

Those are some great weights in the 1aSn! Wow! I can really tell you have some "real world strengt," keep up the good work man.

[ballast]

Thanks for the comments abarlament.I appreciate it.That is my goal for now, to build a useful type of strength(I hate to use the word functional).This type of training really seems to work well.

[ballast]

Short strength session:

abs+low back(warm-up)

Front Squat
205x3
225x1
185x3
185x3
185x3

Wide-Stance Good Morning
175x6

[KetoManiac]

cool workouts . Are you the same ballast from the rossboxing forums?

[ballast]

Thanks Keto!Yeah, I'm the same one.Do you go over there much?

[KetoManiac]

Originally Posted by ballast

Thanks Keto!Yeah, I'm the same one.Do you go over there much?

I'm not actually registered, but Im usually browsing the forums and noticed that your name came up .

[ballast]

Sandbag based workout:

Sandbag clean/press ladders-125ibs
1,2,3,4
1,2,3,4
1,2,3

Sandbag shoulder ladders-145ibs
1,2,3
1,2,3
1,2,3

Sandbag carry ladder-145ibs
30m,60m,90m

Sledgehammer swinging-12ibs
3 rounds of 2 min work/1 min rest

Pull-up ladders
1,2,3,4,5

[stencil]

These look like some cool workouts. Have any links to form / animations for some of these?