What does your average boxing session consist of????

Depends. I have a few different places to workout. A typical gym day looks like this:

6.2 mile cycle
15 minutes jump rope
shadowboxing
bag work
sparring
shadowboxing
cooling down
6.2 mile cycle

When I stay in the village it's something like this:
a few minutes of slow rotating of the limbs
1.3 mile run
a few laps of a circuit
a few short sprints
1.3 mile run
some shadowboxing
cooling down

Where a circuit is something like:
550 yard run around football fields (about half of it forward, the rest sideways and backwards, doing cariocas, stuff like that)
30 pushups
40 crunches
15 supermans

Sometimes I don't feel like running and I just shadowbox and jump rope outside for a while without keeping track of time.

I change it up all the time though.

 

Completely missed that, disregard my last post. Honestly, I just do boxercise class for about 45 minutes before I collapse in pain

 

3 2-minute rounds of skipping with something like 30 press ups, 30 crunches, 30 squats in after each round. no breaks.

lots of bodyweight exercises (different kinds of press-ups, squats etc.)

shadowboxing

pad work

sparring

ab work

strech

 

at the gym

come in
shadow box/hit the bags for 10 mins
stretch for 5mins
a run 3 x round the block with 5 100m sprints every lap. or 20 pressups after every lap
stretch for 10 mins
Circuits/ conditioning for 30mins - working hard short sharp burts of it non stop for duartion
Sparring about 4 or 5 rounds
some ring work with the coachs (pads or light sparring)
5 min cool down stretch
then home

 

Unless i'm working on a specific area with a fighter, say for an upcoming fight our 'boxing' routine would consist of something like:

Skip for 3 x 1 minute rounds
Joint rotations
Jog around the car park for 5 mins.
Dynamic stretches
Mobility drills in the car park for 5 mins (jumps, carioca's touch the floor, sprints, high knees, bounding etc)
Shadow boxing 3 x 1 minute rounds, increasing intensity with each round.

From here, as we only have limited space/equipment/coaches we set everyone to work on a bag (various types), sparring and i'll do padwork with one person (the other coaches watch the people on the bags, sometimes i'll swap with another coach).

Everyone works to a 2 minute work, 30 second rest protocol. At the buzzer, each fighter moves clockwise to a new station. We usually work at stations for 8 - 10 rounds. Extra sparring is done on an 'as needed' basis.

We then move onto a set of ton ups to make sure everyone is, well... dead!

Finish of with some light shadowboxing and static stretches.

We don't stick to this plan religiously, as we tend to try and tailor each individuals training to their specific needs, but if a new boxer comes to the gym, this is the sort of standard training that I would start them off on, and I would add in S&C, technique work etc as it was required.

 

Not the same every day, but it generally looks like this.

-Light stretch

-Run: usually about 1 mile at aiming for a 7 mile pace. Not too fast. Sometimes we do sprints.

-Skip 15 mins, going fast with high knees or 'double unders' for the final 30 seconds of each round

-Shadow boxing: 4-8 rounds in the mirror and moving around the ring. Some rounds focusing on footwork, some on fast combinations, some with slow punches focusing on technique.

-Sparring: At least four rounds, depending how many people are there it may be as many as 10 or 12 (not in a row).

-Pads and heavy bag: 4-6 rounds of each. Trainer holds pads for one person while the rest hit the bag then switch.

-Conditioning circuit

-Ab work/pushups/stretching

 

Ride to the gym
4 x 3 min skipping
4 x 3 min Shadow
4 x 3 min heavy bag
3 x 3 min floor to ceiling

Either a few rounds on pads with trainer, some eye contact work in ring or light sparring.
Or a conditioning circuit with 30 second stations that lasts about 9 minutes. Normally throw in a round or two on speedball as well. Some nights i don't get time with trainer and work bag's whole time (heavy, light, speed, floor to ceiling)

All up sessions last 90 minutes.

As for order it's always skipping > shadow boxing, but then it depends on when the trainer's do circuit or pads or when the sparring is on.

 

lets see jump rope till i am bored then wrap hands (lasts 2 rounds), bs with the other guys, hit a bag for a few rounds then more bs'ing with the guys, drink some water then go home lol

 

2miles in the morning (I do that on my own)
stretch
4 rounds of shadowboxing
4 rounds of heavybag
We usually do mitts or work on technique right here, changes everyday. We do this for a good 6 rounds.
Cardio (We aren't on the timer, he uses a stopwatch)
Jumprope for 3 rounds
then exercise out.
Go home

 

average session at the moment is

20-30mins skip
few rounds sparring usually just over 4 but depends (its not like 3mins constant though we usually rotate a new person every minute so your in the ring for 2 mins with one min rest)
bar bag 6x 3 mins
excerises i.e. press ups, pull ups, a few light weights
and finish doing all the different sit ups

 

3 rounds shaddow boxing in mirror
3 rounds shaddow boxing in ring
4-6 rounds of hitting the heavybag
3-6 rounds of hitting the mits
3 rounds of speedbag
3 rounds of hitting double end bag (if it's taken I don't wait around, and will just see if it's open at the end of my workout)
2-3 sets of using the wheel on the ground
100 straight sit ups on the incline board (about a 45 degree angle)

Sometimes I will jump rope, but they are usually all taken.

 

in the morning i run 5am.. 2 or 3 days i do HIIT 2 days i do an easy run of 3 miles with the last 1/2 mile sprint up hills.. and i try to run a Long distance run once a week of 6+ miles... i try to run every day but usually only do 4-6 days.. the days i dont go to the gym i make it my busines to run so i do somthing every day

Gym is 4-5 days a week
at the gym each round consist of 3 minutes

1 round situps with medicine ball on decline
1 round crunches
1 round leg raises
1 round plank(2x a week)

3 hard rounds of jumprope with the 1 minute breaks of double unders

4-6 rounds of shadowboxing breaks i stretch

Spar 3 rounds (about 2 times a week)

heavy bag 4-6 rounds

double end bag 2 rounds

wall bag 2 rounds

uppercut bag 1 or 2 rounds

once or twice a week ill do 3 rounds on the pads

then i stretch

 

in the club ;

-20 mins warm up (includes strenght exercises to trigger muscle fibre activity)
-10 mins stretching using dynamic range of movement (no static stretching)
-padwork with coach based on technique not conditioning
-bagwork paired up, doing a conditioning drill
-6 rounds of individual bag work
-skipping for 15 mins, flat out for last 15 of every 30 secs and double unders for last 15 of every second 30 secs
-finished off with 2 rounds of shadow boxing in ring concentrating on hand speed and footwork

this is exactly what i did last night, i try to change what i do most days so i have no general routine that i do, sometimes we might do a circuit of light weights for muscle endurance which lasts roughly 30 mins, other days include sparring, medicine ball throws etc etc

at home my week consist of

-more sparring and padwork with friends
-2 days of weight training, complex weight training which is low reps concentrating on power and strenght each set is followed by a set of a plyometric exercise, example being squats followed by a set of tuck jumps or jumping onto a box
-2 days sprint training
-2 days long distance cardio
-core, abdominals and neck muscles done roughly twice a week


thats usually it, am i missing anything out jeff