Week 4

Tuesday, May 6

Met at Enzo's house for the dreaded 'Kendon Hill' run which is basically five miles of hills, did the run and then went right down to the gym for a session. Enzo had me do six rounds on the pads and then six rounds on the springs and body work - blowing out of my arse after the session but felt real good on the run.

Wednesday, May 7
Met again at Enzo's house but for sprints today. A steep hill of around 120m which is absolute torture because it’s almost impossible to recover by the time you get back to the bottom. Down at the gym I then did four rounds on the floor to ceiling ball and eight rounds on the pads, probably throwing around 150-200 punches per round followed by bodywork. Felt real good today.
6pm: Did a steady four mile run in the evening.

Thursday, May 8
I'm informed by Enzo that I'm in for a torturous session today! The sun is blazing down so he has me on the rugby field outside the gym, 1st for 35 laps of the steep steps outside the gym, then over to the barriers on the touchline of the pitch which we use to roll under to the left, then the right and so on for the full length of the pitch, then sprint back to the start.... and start again, I did 12 laps of that today and then into the gym for eight rounds on the pads, again throwing around 150 punches per round and then four rounds on the heavy bag followed by bodywork. Starting to feel like I'm fitter than I've been in my whole career.
6pm: Went to Bridgend Esporta in the evening for a light cardio session.

Friday, May 9
Five miles of hills in the morning, legs were screaming at me to stop!!
6pm: Did a strength conditioning session using kettle bells, a sandbag and hitting a tyre with a sledgehammer - very, very fatiguing session that is great for muscle endurance.

Saturday, May 12
I did 12 rounds on the heavy bag focussing on technique and defence, two rounds on speed-ball, bodywork.
6pm: Four mile run on Ogmore beach not far from where I live.

Sunday, May 13
Took my son and wife out shopping and to the beach. I think that it is important to get away from training for at least one day a week when in training - all work and no play....

Nutrition: I'm trying to eat six times per day at the moment, around every three hours. Supplements play a big part in a boxers diet because of the amount of stress that we put on our bodies; I'm sponsored by EAS sports supplements and they come in very handy when I'm at the height of my training program.

Week 3
Enzo is away in the USA until Thursday so going to be going through a few sessions with my friend who is a Sports Scientist:

Monday, May 12
11am: 12 rounds on bags throwing 200 punches per round, 30 minutes of muscle endurance work using kettle bells, jumping over hurdles and flipping and hitting tyres followed by static stretching. 6pm: Five miles of steep hills

I felt good today although the muscle endurance work is very hard.

Tuesday, May 13
11am: Sprints (12 x 200m with 20 seconds rest inbetween) followed by core conditioning 6pm: A cardio session on the treadmills, cross trainer and stepper.

Wednesday, May 14
11am: 12 rounds on heavy bag followed by a series of strength training drills and circuits 6pm: Four miles of interval running

Thursday, May 15
25 times up and down the steep steps outside the gym, six rounds sparring with Enzo Maccarinelli followed by six rounds on the springs and bodywork.
6pm: Went to Bridgend Esporta for a cardio session
I sparred for the first time in a couple of weeks today, my main sparring partner for this fight is Enzo who is tall, long limbed and a puncher like Pavlik.

Friday, May 16
35 steps, four rounds on the floor to ceiling ball and then 10 rounds on the pads followed by bodywork. 6pm: Five mile jog, was absolutely knackered all the way around, probably due to the padwork today!! Enzo Calzaghe was especially pleased with the padwork today saying that my speed, timing and fitness are better than he has ever seen in me.

Saturday, May 17
AM: The dreaded 'bodywork session' - 35 steps, 12 laps of the barriers on the rugby pitch, a torturous session on the abdominals and then into the gym for weights-endurance and finally an interval session on the treadmill - I was completely shot today, this session is really hard on the legs and abdominals and is a nice change from sparring and hitting bags and pads.
Nighttime: REST!!

Sunday
Nia, Jac and I went down to a Country Park in South Wales for the day, was a nice relaxing day, sun was beaming and got some well earned rest!!

I've started thinking about the fight almost every minute of the day, every day that goes past I'm thinking about the fight even more - also heard about Jack Loew slagging Enzo [Calzaghe] and myself off - I suppose its all part of the build up but I'm not a confrontational person and sometimes makes me feel a little uncomfortable.

Monday, May 19
35 Steps, six rounds sparring with Enzo Maccarinelli, six rounds on the springs (the springs are attached to the wall with handles on the end, you grab the handles and shadow box with them and the springs provide resistance in your punching) followed by bodywork.
6pm: Run five miles fast tonight and felt really good.

Tuesday, May 20
25 steps, eight rounds sparring with Enzo followed by four rounds on the pads and two rounds on the floor to ceiling ball. I did a weights circuit and bodywork afterwards.
6pm: Went to Esporta Bridgend and did an all-round cardio session on the treadmill, cross-trainer and rower.

Wednesday, May 21
15 steps, six rounds sparring with Enzo, six rounds on the pads, four rounds on the springs followed by another 15 steps and bodywork.
6pm: Five-mile hill run followed by a little ground work.

Thursday, May 22
30 steps, 12 laps of the bars on the rugby pitch, about 15 minutes of old school groundwork (press ups, sit ups, squats etc) then into the gym for eight rounds sparring with Brad Pryce, Kerry Hope and Tony Doherty followed by four rounds on the springs.
I felt especially tired today in sparring.
6pm: Esporta Bridgend, did 12 x 3 minute rounds on the treadmill at a very fast pace.

Friday, May 23
It was pouring down outside so I escaped the steps!! A little shadow boxing, four rounds on the floor to ceiling ball followed by 10 rounds on the pads - absolutely exhausted!!!
6pm: Four miles of interval running.

Saturday, May 24
I did a 90 minute cardio session in Esporta, followed by a deep massage which really bloody hurt!! 8pm: Went out for a bite to eat tonight as Nia's mum was looking after Jac and the weight is coming down nicely.

Sunday, May 25
We took Jac swimming and had a fun day in general with the family.

Nutrition: I've probably been more strict with my diet than ever. The weight is coming down nicely and the body fat percentage is at an all time low.

I'm hearing reports of some bookies giving odds as high as 16-1 on me to just win the fight - surely this is an incentive to put a wager on myself!!!