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Old 10-27-2007, 01:37 PM   #16
gregsid
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Default Re: What is your workout routine?

This is my routine on a (non-sparring) boxing day

Warmup
Skipping – 3 Rounds, 5min each, 30sec break
Stretch – 10min

Workout Part 1
** 1min Break Between Rounds**

Shadowboxing - 3 Rounds, 3min each
• 1st round - focus on footwork, add jab only
• 2nd round - add straight and hook
• 3rd round – FFA

Footwork – 3 Rounds, 3min each
• 1st round – Ring Circles
• 2nd round – Line Drills
• 3rd round – Ring Circles

Heavy Bag – 5 Rounds, 3min each
• 1st round – Footwork, move around bag
• 2nd round – Add jab w/ above
• 3rd round – Add straight and hook w/ above
• 4th round – Combos w/ above
• 5th round – FFA

Duck Rope – 1 Round
Double-end Bag – 2 Rounds
Skipping @ 5lbs Wrist Weights – 1 Round, 3min
Speedbag – 3 Rounds, 5min each
Sprint Punching – 1 Round 3min

Cooldown

Light Jump Rope – 2min
Stretch – 5min
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Old 10-27-2007, 08:02 PM   #17
Nwil
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Default Re: What is your workout routine?

that's quite a workout
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Old 10-27-2007, 08:44 PM   #18
RDJ
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Default Re: What is your workout routine?

Quote:
Originally Posted by gregsid
This is my routine on a (non-sparring) boxing day

Warmup
Skipping 3 Rounds, 5min each, 30sec break
Stretch 10min

Workout Part 1
** 1min Break Between Rounds**

Shadowboxing - 3 Rounds, 3min each
1st round - focus on footwork, add jab only
2nd round - add straight and hook
3rd round FFA

Footwork 3 Rounds, 3min each
1st round Ring Circles
2nd round Line Drills
3rd round Ring Circles

Heavy Bag 5 Rounds, 3min each
1st round Footwork, move around bag
2nd round Add jab w/ above
3rd round Add straight and hook w/ above
4th round Combos w/ above
5th round FFA

Duck Rope 1 Round
Double-end Bag 2 Rounds
Skipping @ 5lbs Wrist Weights 1 Round, 3min
Speedbag 3 Rounds, 5min each
Sprint Punching 1 Round 3min

Cooldown

Light Jump Rope 2min
Stretch 5min
I like that. Thanks for sharing. I'll incorporate the footwork drills into my wednesday workout next time (I can't do that when my coach tells me what to do). Here's what I

Monday: bag day, conditioning. Sometimes a few rounds of sparring it depends on what the coach is up to.
Tuesday: skill workout (defensive drills, pad work, etc). Usually we spar two or three rounds after this.
Wednesday: a brief warmup, some rounds on the bag, followed by some sparring if I can find a sparring partner. The gym isn't crowded on wednesdays.
Thursday: same as monday.
Friday: bike ride (used to be roadwork but my knees are ****ed).
Saturday: sparring.
Sunday: rest.

A typical monday looks like this:

Warmup:
Skipping, 15 minutes. Once every while the trainer will tell us to sprint, tuck our knees up, or something like that. In between we do pushups, crunches, etc.

Two rounds of shadowboxing.

One round straights.

One round hooks.

One round uppercuts.

One round whatever you want.

One round combinations.

One round whatever you want.

One round combinations.

After this we do a drill. 30 seconds all out, 30 seconds rest. One minute all out, one minute rest. After that a set of 1.5 minute, and one of 3 minutes.

Usually some retard comes up with the great idea of doing strength exercises after this, which I hate since I go all out on the bag.

Cooling down is normal rotating and stretching.
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Old 10-27-2007, 08:56 PM   #19
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Default Re: What is your workout routine?

my non sparring days...

stretch and warm up 15 minutes

3 rounds shadow boxing

2 rounds of heavybag working on skills (jabs, feints etc.)

3 rounds heavy bag all out punching, hard and fast combinations non stop, trying to kick my own ass, on the last 30 second go all out with straight punches (or as greg calls it sprint punches)

2 rounds of power punches on those round heavy bags (i think its called a body snatcher bag) hooks uppercuts and straight rights only(no jabs), as hard as i can, full power.

after that i jump rope, my jump rope routines are always different, sometimes i do intervals/tabata style (20second sprint 10 second break, 8 times) sometimes i try go all out in boxing rounds, i mix it up.

finish off with floor work and/or with medicineball core work.

in my sparring day i finish off with a gpp drill, sometimes my coach decides before we train we go for a 3 mile run with sprints every few minutes (usually on non sparring days)

i take only 30 seconds rest on the bag and shadow boxing, so when i will be in the ring 1 minute will feel like a long tie.
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