overtraining

[sarfraz yousaf]

hello coaches,

I am not sure whether or not i am overtraining or not this is my weekly schedule.

monday: strength endurance, warrior wellness.
tuesday: boxing gym, warrior wellness.
wednesday: medicine ball work, calisthenics. warrior wellness.
thursday; boxing gym, warrior wellness.
friday: skill training,prasara warrior wellness.
saturday: 3 mile run warrior wellness skill training, prasara.
sunday: 8 times 100m sprints, med ball work, warrior wellness.prasara yoga.

I get 7-8 hours sleep and i eat healthy foods, on top i work 8-10 hours 5 days a week manual labour work. When i decrease my runs to once a week i feel better,but my bodyfat has increased slightly will this effect my performance in my boxing gym. I remember reading an article saying that sometimes less is more. Most of the exercises i do are rmax bodyweight thanks for the help so far.

[Coach Flanagan]

How would you rate the intensity on a scale on 1-10 on each of those activities - the boxing, the running, etc. etc. ? Also, at what duration is that intensity sustained?

Most importantly, what are your goals? You are doing A LOT of different types of work in those 7 days. Let's see if we can streamline your program a bit.

[sarfraz yousaf]

monday: strength endurance scale 6 for 1 to 1 and a quarter hours
tuesday: boxing gym scale 8 usually very intense bag or conditioning for 1 to 1 and a quarter hours.
wednesday: med ball and calisthenics scale 5 for 1 to 1 and a quarter hours.
thursday: boxing gym scale 8 for 1 to 1 and a quarter hours.
friday: skill training 2 mins round 1 minute rest in between scale 9 prasara 20 mins scale 5.
saturday: 3 mile run 23 mins scale 7 usually i take the rest of the day off for rest, some prasara scale 5 skill scale 9.
sunday: 8 times 100m sprints scale 9 5-10 mins 10 mins dynamic stretching after both runs. med ball scale 5. everyday i do warrior wellness, and in the workouts dynamic stretches are done in between exercises and at the end.
my goal is to be a healthily prepared fighter currentily trying to improve on speed, thanks for your reply sean.

[Coach Flanagan]

Right now, for attributes what are the biggest limiting factors in your game? You mentioned speed. If that is your biggest limitiation right now, could you please go into more detail on where you are lacking the speed you want. The more details you can provide me, the better I will be able to devise an effective CST strategy to integrate into your program.

Are you training for tournaments of many matches over an entire day/weekend or are you training for one match at a given event?

Are you able to set your own schedule of when you go to the Boxing gym and address different things there or is that determined by a set schedule or your coaches there?

Do you currently have any other physical activities that can also be counted as unintentional training - i.e. a manual labor job. This would need to be taken into consideration as well.

Depending on your answers, I will probably have more follow up questions. I am trying to get as accurate of a feeling of your current training load as possible so we can devise the best possible strategy.

[sarfraz yousaf]

the most limiting factors are foot speed, hand speed and body movement, i have quite a good level of gpp and i don,t really get tired in the ring when i spar against people who joined the gym at the same time as me but against the ones who have been there for years i get tired. The number of punches i throw is quite alot but my coaches say that i don,t move in and out. I can skip very fast and sprint fast but they don,t seem to improve my foot movement in the ring. My confusion is that a couple of years ago i used to be fast with minimul training now i train more but have less speed. I have quite good dynamic flexibility and balance. The days i go to the gym are basically controlled by the gym instructors you can,t do what you want. My training is mostly trying to prepare for the sparring at the gym which consists of 3 times 2 minutes with 1 minute rest maybe 4 rounds. I may choose later to fight for an amateur fight but would really need to improve my speed, my sparring sessions have gone quite well so far but i don't think that has much to do with the exercises i'm doing rmax has definately helped i just need a bit more help on my arrangement and schedule. the amateur fight would be 3 times 2 mins round thanks again sean for your quick replys.

[Coach Flanagan]

The sparring you do at the gym - Typically with one opponent per session? In other words, you only go 3-4 rounds ONCE per gym visit?

Now I need more details on what you're doing for your "Strenth and Endurance" program as well as your "Medicine Ball and Calisthenics program". Give me more details than you think I could possibly want, I am the thorough type.

Also, I need to know what RMAX DVD/book programs you have as well as what training equiptment you have at your access. For equiptment, let me know if you have access to any programable beeping interval timers, stop watches, etc.

[sarfraz yousaf]

the sparring is usually 3-5 rounds depending on what the coach wants sometimes we do just body shots and sometimes with head shots. Most of the time we sparr with different opponents weight and height. The restof the time our gym sessions are usually very intense conditioning calisthenics skipping bag work pads. Depending what i've done in the gym is how i would schedule the rest of the week if i;ve done a lot of skill work the next day i will do strength endurance. The strength endurance work usually be's done with high number calisthenics ex: 60 reps reverse bridge 15 reps threading brige level 2 both sides 10 reps threading bridge level 3 then i finish the upperbody with 25 1 arm reverse bridge both arms i move on to the core with 100 reps of the variety of exercises from b breathed 20 reps of the neck roll both directions 5 mins dynamic stretching for the upper body stretches from rmax videos, move on to the screw squat for 50 reps then some 1 legged squats 25 per leg finish off with dynamic stretches. On these strenght endurance days i constantly change the exercises ex upperbody handstandpushups, dips pushups on rings sonnon pushups and variety, pullups would usually be done for 50 reps in the workout same with handstand pushup. The core exercises change with stabillity ball, the ab wheel, side sit ups, dorsal raises, scissor sit ups depending on the difficulty on the exercise i usually do 100-50 reps.For the neck i do the neck exercises from the recomendation from one of scott's article on the dangers of the royal court,the squats are from the grappler's toolbox done for 50 reps slowly increasing these reps till i get to 100 followed by 1 legged squats ive seen from the sonnon day clips the exercise tapes i have are from the grappler toolbox series, sonnon day clips, be breathed, body flow, fisticuffs, softwork, warrior wellness series. The medicine ball for upper body overhead throws, lying down ball pass, overhead circles, figure 8's, giant circles, bend and reach, steering wheel,one hand ball pass, for the core med ball sit up, knee raise, leg raise, sit up twist, knee hug, knee to elbow. for the legs lateral squat, lunge twist, knee kicks, ankle jump, the med ball exercises i got from ross enamaits medicine ball training book. The equipment i have is ab wheel, punch bag, skipping rope, sledgehammer 8 pounds, wall to ceiling bag, elite rings, trampoline adult size, i also have a nike triax cvio interval timer watch. most of the skill work is done at an anaerobic pase with same rest periods as the rounds i box i know about aerobic work and anaerobic so i try to incorporate both also need improvement on my right hand i cant seem to get the full torque i need to throw the punch properly and i also have difficulty moving on my toes my legs feel heavy. Thanks sean for your help in helping me design a program let me know if this is enough information.

[Dark-Angel]

im no expert, but does accumulation of fat is the result of some probleme. Might be associated that you burn more energy then you might have present in your body, so maybe its making reserve so next time you do it, it has the energy needed to continue. So maybe depends on your diet and what nutritional stuff you might eat.

[Coach Flanagan]

We're almost there.

I'm unclear of how much sparring you're doing. 3-5 rounds total OR per person? Its important for me to have an idea of the total time you are sparring for what I will be designing to help you peak for that task.

For the strength endurance work, you listed total reps. Are you doing those total numbers in one set or spread out in multiple sets (50 Pull ups, 25 one legged squats, etc, etc)

[sarfraz yousaf]

I am doing 3-5 round total with usually a different opponent each round, i am actually sparring today. the sparring will probbably increase to twice a month this time were getting weighed so we spar with people of equal weight the sparring is spread out so i would have completed the rounds in half an hour they allow us more of a rest period per round. The strength endurance is usually done in one set for the easier exercises ex normal pusups, dips reverse bridge, with some of the more difficult exercises they are done in sets ex pullups 5 reps times 10 sets with 2 minutes rest in between, i am working towards decreasing rest time and increasing the difficulty of exercise. The one arm 1 leg variations are done after theses exercises some i can do in one set some still needs some work. This is 1 routine start off with dynamic stretching 5 mins 100 reverses brige 2 min rest 25 1 arm reverse bridge rest 1min 25 other arm rest 2 min 100 v ups rest 2 min neck roll 20 each side screw squat straight 50 reps 2 min rest 25 1 leg squat straight 2min rest 25 other leg 2 min rest fininish off with 5 min dynamic stretching depending on the difficulty of the exercise is when i have to break them up into sets but usuall i do them straight. Thanks again sean and dark angel for your replys.