Whether you plan on competing or not, fight training is great exercise for both body and mind.
For the last 3 weeks I've been lucky enough to have some private training sessions with a hugely experienced fight trainer. Normally I work out doing my own routines based on HIIT (high intensity interval training) and bodyweight exercises but I'm always willing to try something new, so recently Wag Doll's been doing boxing and MMA style training. Check out my video!
Now I'm warning you, this isn't a girly workout video, it's a low down and dirty training session. I was utterly exhausted and it shows! I love my more artistic videos like Insane Abs and Extreme Hill Sprints, but this is raw footage of a real training session and it ain't pretty!
I've had 5 x 1hour PT sessions so far, and my improvement from a complete beginner has been dramatic.
I'm a big advocate of training yourself, researching and devising your own workouts. I've fully embraced the home workout revolution that's been taking place, but this is one kind of training where you really do need an experienced teacher.
Youtube won't allow me to post an hour long video....Booooo!...so I'm afraid I can only show you the highlights of my training session (or lowlights if you include my dance moves!).
For those who want a bit more info on what this training session involved, here's the breakdown;
Cardio warm-up - 10 minutes of HIIT work; high knees, running on the spot, squat jumps, jumping jacks. Get your body warmed up and your heart rate & lungs working.
Fight Conditioning - 25 minutes. This is the hardcore work that physically pushes you to the limit. It enables you to move an opponent around the ring and is designed to increase strength, explosive power and endurance. 3 sets of each exercise; decline push-ups, tyre lifts, sprawls, weighted squats, mountain climbers, squat thrusts, shoulder push and the dreaded Power Push. Check out the size of Ed my trainer, I had to try and push him across the mat....it felt like trying to move a ten ton truck!
Padwork - 20 minutes. Boxing padwork and shadow boxing. Using the rope line to develop the bob and weave technique followed by padwork punch combinations. Resistance band padwork develops leg and core strength and makes you fast. My hands were flying when I took the resistance band and gloves off, I nearly toppled over LOL! Sneaked a few pull-ups in at that point too.
Stretches & cool-down - 5 mins. It's so important to cool down and stretch out, particularly as these sessions works muscles that I've never worked before.
I'm really enjoying the fighter training and am planning to expand from just boxing techniques to martial arts too.
I've been involved in the boxing and martial arts world for many years, attending shows for filming and doing photography. I've watched fighters train hard, visited numerous gyms and attended more shows than I can count, but I've never been tempted to join in before now. As my fitness levels have increased doing the Wag Doll Protocol, I've wanted to expand the type of training I'm doing and learn some new things.
Fitness training develops your body and your thirst for knowledge too!
And that's the over-riding thing I've learnt from the fighter training, it's a brain workout as much as a body workout. I'm physically and mentally tired after a session which means the old grey cells have been given a kick up the backside. It's important that a training regime stretches your mind as well as your muscles.
· Posted by Wag Doll
Rafflecopter has picked the winners at random from all entries, and the winners are.....drum roll.......
Christopher Humphreys wins Dotty the sock monkey!
Awww, I'm always a bit tearful when one of my sock monkeys leaves home!
Caroline Duncan Wheeler wins the Gymboss Interval Timer!
Congratulations Christopher and Caroline! I've emailed you both and will be sending out the prizes as soon as I get a reply.
Thanks to everyone who entered and all my lovely followers on the blog, Twitter and Youtube. I'm planning on doing more giveaways in the future so keep an eye out!
Back in May when I started the Wag Doll Protocol fitness regime, I did a post 'Killer Hill Workout' explaining how I love to get outdoors when the weather is nice and do some hill running as part of my cardio routine.
Four months later and I've continued to include hill sprints in my workouts on a regular basis. Luckily I have a couple of great hills, including this one, near where I live. I tend to workout for 15 to 20 minutes doing the sprints, running as fast as I can up the hill, jogging or walking back down.
A steep hill like this will really target your heartrate and get the blood pumping through your body, working your lungs to maximum capacity, then jog or walk back down to allow you to recover slightly, before doing it all over again! Hill sprints are a great high intensity interval workout (HIIT) and really compliment the style of training I do.
So as my workouts are short, I need exercises that are multi-functional, working more than one area of the body. Hill running also works the lower body, shaping up your legs as you use explosive power up the hill, and your arms as you use them to help drive you up the hill.
This type of high inensity exercise burns a ton of energy both during and after the workout, meaning inches and fat loss ...woohoo!
Don't forget to watch until the end of the video to see an out-take... bearing in mind I'd run up and down the hill numerous times for filming, including wearing the helmet camera, then the camera man decided to run with me.....
Now the plan was for me to do my workout and then talk to the camera, explaining what I'd done and showing how out of breath I was....only by the time I'd got my microphone on and the camera was rolling, I had recovered!
Just goes to show how much my fitness has improved over the last four months. Now I think that's the best advert for hill sprints you can get!
Don't forget to enter if you're in the UK and you could win an uber cute sock monkey, hand made with love by Wag Doll.
There's also a Gymboss fitness timer up for grabs to help you with your workouts. My Gymboss timer is one of the best fitness purchases I've ever made, unlike most bits of useless fitness kit it won't end up covered in dust in the corner of your bedroom ...and it's much too small to hang your clothes from!
Talking of sock monkeys, I made a couple of friends for Dotty, the giveaway prize. Here they all are together, just too much cuteness!
Dotty is on the right, and he/she might be yours if you enter the giveaway!
Circles on the left has been sent to a friend as a prize in a charity raffle, to raise money for UK German Shepherd Rescue. This wonderful charity re-homes unwanted and neglected German Shepherd dogs across the UK, and while dogs are waiting for suitable homes they're fostered by a team of lovely volunteers.
The charity has special meaning for me at the moment as my mum's beloved German Shepherd dog Rebel sadly passed away this month.
We all miss him terribly and I can't believe he won't greet me at the gate any more. He brought so much love and laughter into our lives with his unique personality and quirky ways and was a much loved family member, sadly pets just don't live long enough.
So in honour of Rebel I'm hoping Circles will raise some much needed cash to help UK-GSR, please visit their website and see the wonderful work they do. If you live in the Bexhill area of the UK then you can show support by visiting the Pets At Home store over the weekend of 15th/16th September, where the team will be giving advice on the breed, recruiting volunteers and raising funds...Circles is one of the prizes, go girl (or boy)!
I'm planning on making more sock monkeys over the coming months, mainly because I can't stop buying funky socks..."Oooh these would make a great sock monkey!" so I might do a tutorial on how I make mine, let me know if you think that would be useful?