this here is my weekly training cycle any comments or advice that you can add please feel free to do so.
monday-wednesday friday morning
abbs: 100 crunches
100 leg drops
pushups:
10 diamond
10 thumb length
25 regular
25 wide arms
10 one armed left
10 one armed right
10 way backs
cardio: i break this up depending on what i feel like doing for the day. if i run on a treadmill i will run for an hour with gradual incline. on the track i run sprints and jog. 3 minutes of sprints 5 min jog. and if i use a rower i will stay at it for an hour.
tuesday, thursday, and sat
same routine as above as far as abbs and pushups. the difference is that i weight train these days. and i break these up weekly as well week one will be low reps heavy weight. following week high reps at a light weight.
sundays are me off day
monday-thursday evening
6 to 8:30 i head to my gym to work with my trainers. i have a hour of conditioning and streching this includes abbs and pushups jumping rope and running. break off and work on my own with the heavy bag working combonations. this is done for around 35 to 40 minutes broken up into 2 minute rounds with 60 seconds rest. i will then work with a trainer im still new and im still working on the basics with them. then ususally each day i spare im sparing 4 2 minute rounds. then go to my routine to end the night working on combination with a heavy bag shadow boxing double ended bag and speed bag. althogh some nights after sparing i will be coached by my trainers either what i did right wrong and what i need to work on.
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On to the workout:
The only thing I would suggest is adding more plyometrics in somewhere, especially for the lower body. A lot of your power comes from the legs and torso, so don't just concentrate on upper body work. High reps and low weights stimulate your aerobic system. You have to judge for yourself whether you need the extra work in that area, but I would concentrate more on heavy/medium weight and limit light weight training. You can reap some benefit from the light weights/high reps when trying to increase muscular endurance, but there are better ways to increase aerobic capacity - namely running. Other than that, you have a great variety which is key, and abundance.
With your bodyweight exercises - I wouldn't limit yourself to just completing 100 crunches or 10 of one type of pushup (for example). Go for failure understanding the minimum you will do is whatever you did the previous day. For instance with crunches - you go until failure but still count. When you reach your max you record that number. The next day you again go for failure, but realize you must hit at least your max from yesterday. If you are doing multiple sets, you keep track by set how many you do. That way, over time, you should be doing a lot more each day for each set.
There is evidence suggesting muscles such as your abs, calves respond better to this type of training. Arnold Scwarzenneger's Encylcopedia of Modern Bodybuilding is one source of this. Schwarzenneger always had a problem with his calves being the most underdeveloped part of his body. As such, he put a lot of effort into seeing what stimulated them the best. I've also read it elsewhere and if I remember the source, I'll post it. I find I get the best workout of these smaller muscle groups this way.
You've already mentioned the improvements you've seen, keep at this consistently and I bet you see a lot more.
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