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Old 11-26-2007, 09:51 PM   #1
sharpshooter736
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Default Whats your boxing routine?

my boxing daily routine is:

15 rounds on the bag 30 sec break

3 rounds shadow boxing

3 rounds jump roping

3 mile run

End of work out:

super set of...

push ups, burpees, and planks x5

push ups, jumping jacks, squats x5



Then im done and drink a tall glass of OJ...

Whats your routine?

And is there anything i can do to improve my routine?
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Old 11-27-2007, 10:30 AM   #2
Nwil
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Default Re: Whats your boxing routine?

Quote:
Originally Posted by sharpshooter736
my boxing daily routine is:

15 rounds on the bag 30 sec break

3 rounds shadow boxing

3 rounds jump roping

3 mile run

End of work out:

super set of...

push ups, burpees, and planks x5

push ups, jumping jacks, squats x5
15 rounds, wtf? you should be doing 4-6 on the heavy bag....

shadow and jumping rope is good...

do you spar? mitts?
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Old 11-27-2007, 10:36 AM   #3
Des
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Default Re: Whats your boxing routine?

Quote:
Originally Posted by sharpshooter736
my boxing daily routine is:

15 rounds on the bag 30 sec break

3 rounds shadow boxing

3 rounds jump roping

3 mile run

End of work out:

super set of...

push ups, burpees, and planks x5

push ups, jumping jacks, squats x5



Then im done and drink a tall glass of OJ...

Whats your routine?

And is there anything i can do to improve my routine?
do you do this in a gym???
how experienced are you??
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Old 11-27-2007, 01:39 PM   #4
boxingtactics07
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Default Re: Whats your boxing routine?

15X3 rounds straight on the Heavybag with a 30 second break? The intensity level has to be pretty low then? Most people I know tend to only do 2-3 rounds when they spar and 6X3 rounds when they don't.
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Old 11-27-2007, 04:30 PM   #5
sharpshooter736
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Default Re: Whats your boxing routine?

nice work out plan pghmiddleweight, i might just try that out myself.

the intensity level is medium when im on the heavy bag. the whole idea of this part of the work out is to have endurance.

i am a junior welterweight, amateur boxer.

i dont do this in a gym, but occassionally i do, i usually do it at home.

i do mitts everytime 4 rounds around that...and i try to spar at least twice a week.
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Old 11-27-2007, 06:02 PM   #6
Bobby
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Default Re: Whats your boxing routine?

that is a huge workout, i could not do that every week or i would burn out.

before we can answer if your routine is any good, what is your goal?
are you training for a fight?
just trying to look good by losing fat?
keeping fit but not fighting?
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Old 11-27-2007, 06:04 PM   #7
sharpshooter736
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Default Re: Whats your boxing routine?

my goal is to lose some fat, gain more strength and endurance and get ready for future fights.
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Old 11-27-2007, 06:10 PM   #8
Bobby
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Default Re: Whats your boxing routine?

how long are your fights? 4x2?
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Old 11-27-2007, 11:56 PM   #9
cheech
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Default Re: Whats your boxing routine?

Quote:
Originally Posted by pghmiddleweight
15 rounds has to be low intensity but anyways my routine is straight thru never a break but the 30 secs or 1 minute and hi intensity i do every round like it was my last which has really helped me and i dont always get on the mitts and i dont always spar either but i do each probly 3x a week

stretch and light shadowbox for warm up like 5 mins
4 rd shadowbox
3 rd jumprope
4 rd sparring-always as hard as possible no such thing as 'light'
1 rd jab heavybag-stressing form
1 rd crosses heavybag-stressing form
2 rd speedbag-hopping while punching builds legs and shoulders up
3 rd heavybag combinations and head movement
2 rd mitts-focusing on head movement cause i dont when i fight
if no sparring then 3 more rounds of shadowboxing focusing on footwork
i like to do about 20 rounds

i am an open amateur and since i have incorporated this routine along with jogging 2 miles at 8 min pace 3x weekly and then sprinting 10 x 100meters 3x weekly i have been in better shape and have wore down my opponents in my 2 fights since this new training regimen

i hope this could possibly help someone and remember the key is to do every drill like its your last round and to maintain a fighting level of intensity cause the bag dont hit back but the fighter does so always work on your reflexes and awareness in general-which are whats tires boxers out in a real fight anyways
Your note about going 100% all the time in sparring I don't agree with because I have learned the most diviserifying the sparring routine. The heavy hitters that will try to knock your head off I agree you need to go 100 percent. But sparring a guy that is new, smaller and less experienced will only discourange him to continue box if you blast him hard. When I get in the ring with someone new, smaller and less experienced I like to try different stuff out and focus more on the stuff I don't usually worry about when some guy is trying to knock my head off.
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Old 11-28-2007, 09:15 AM   #10
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Default Re: Whats your boxing routine?

I train twice a day monday-friday and train sunday morning

I do a 1 hour session at lunch which consists of:

-15 minutes stretching
-20 mins cardio on either the running machine or cross trainer
-15 minutes circuit consiting of push ups, sit ups, dips, squats or free weights etc.
-10 minutes stretching after weights

I try to mix it up each day working on differant muscle groups so i dont feel fatigued for my eveing session.

After work i go home rest for an hour and head up to boxing.

I start of with some light stretches and then start my routine..

-6 rounds skipping.
-6 rounds shadow focusing on techinque, lateral movement, head movement and combinations.
-6 rounds on differant Bags focusing on technique lateral movement, head movement and combinations
-6 1 minute rounds on pads focusing on speed, technique and combinations
-Circuit

This rountine is not set in stone. It varies from day to day depending on the situation for example if i have a fight coming up i will spar more often then i do if its off season. I also practice defence drills for muscle memory (head movement, parrying, countering etc.)

Some days i will supplement training for either a long runs or sprints as both types of runs are important to any boxers conditioning whether its amateur or pro.
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Old 11-28-2007, 10:53 PM   #11
cheech
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Default Re: Whats your boxing routine?

Quote:
Originally Posted by pghmiddleweight
o ya i agree with you i wont go all out to hurt a new guy or inexperienced guy but i still go at full speed just less punches and more movement and defense
Just out of curisity how old are you?
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Old 11-29-2007, 12:15 AM   #12
Machiavelli
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Default Re: Whats your boxing routine?

OK, where to start...

Conditioning:

Mon., Wed., Fri.:

Sprinting sessions, which consists of:

2x800m, 3x400m, 4x100m; Rest as needed between.

Barbell complexes:
Deadlifts, shrugs, hang cleans, jerk press, front squat, bent-over rows, clean & jerk - 10 reps of each with no rest between exercises, and not letting go of the bar. (3-4 sets of this.)

Circuits: Burpees x 20, Med. Ball Slams x 20, Mountain Climbers x 20 each leg, Split-Leg Shuffles x 20 (3-4 sets of this)

Tues., Thurs., Sat.

2-4 Mile Tempo run, between a 6:00-7:30 minute pace, depending on how I feel.

Hill Sprints/Stair Sprints.


Strength Training

Mon.
Heavy Squats Superset with Jump Squats
Ballistic Bench Press
Weighted Pull-Ups
Power Cleans
Face Pulls/Rotator Cuff Work

Wed.
Heavy Bench Press Superset with Plyo Push-ups
Explosive Low Box Squat
Pull-Throughs
Cable Rows
Power Snatches

Fri:
Sumo Deadlift superset with Depth Jumps
Weighted Dips
Weighted D-Bell Lunges
Clean & Jerks
Weighted Ab Work

---

Skill Training (5-6 Days a Week)

Depending on the day...

Warm-Up.
Shadowbox 4-6 Rds.
Heavy Bag (If Sparring 3-4 Rds., if not, 5-6 Rds.)
Sparring 3-6 Rds.
Pads 4-8 Rds.
Speed Bag/Dbl. End Bag 4-6 Rds.
Finish with ab and neck work everyday.

Everything is done with intensity up until the last few days before a fight, then I wind down a little bit.

Let me say this, though: It really helps being a manager at a gym.
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Old 12-01-2007, 05:10 PM   #13
sharpshooter736
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Default Re: Whats your boxing routine?

middle weight what do you box?
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Old 12-01-2007, 06:45 PM   #14
Bobby
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Default Re: Whats your boxing routine?

machivelli, your training routing is alot like mine, i find the complexes really hard
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Old 12-01-2007, 07:29 PM   #15
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Default Re: Whats your boxing routine?

machiavelli do you have any recent pictures? i remember last time you posted a pic you looked ripped, how much do you weigh now?
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