i know there are different threads for running, strength, conditioning etc, but could anyone tell me in what way they divide their training over the course of a week?im currently boxing in the gym 3 times a week, doing running here and there,along with strength conditioning, but im a bit all over the place.Im hopefully having my first fight the end of November, could anyone suggest or post their routine in what order they go about i need some structure and direction ie do people do their running in the morning and follow that by the gym in the evening?
If you're fighting at the end of november and only running 'here and there' and going to the boxing gym 3 days per week you will be in trouble I think. Cardio is #1 especially when your just starting out. Your fight is probably just going to turn into a brawl and the one who has more gas will win. Run five or six days per week as soon as you wake up. If you're too worn out doing that much running at the start, then cut it back to every other day and only run 3 or 4 times per week, then build up to six days. Sprints: 3 days per week. Sprint 50 yards and then jog (or walk if necessary) either back to the start, or to the other end of the field if you're on a football field. Sprint 50, jog/walk 50, sprint 50 etc with no rest except when you are jogging/waling. Do it for 10 minutes straight to start, and work towards 15 and 20 minutes straight as you improve. Intervals: 2 days per week. Either at a track (sprint the straightaways and then jog the corners) for I don't know....2 miles, 20 minutes, as much as you can. Or if you don't have a track nearby, find a stretch of road with telephone polls and jog to the first one, then sprint to the second, then jog to the third, sprint to the fourth etc for 15 minutes or so. Distance running: Once per week. Just run like 5 miles at a comfortable pace. Sprints and intervals are better than distance jogging because boxing (especially amateur) isn't fought at the same slow pace for half an hour. It's fought in short bursts. Exchange of punches, then a bit of movement, punches, move, punches, move etc for 2 minutes. Sprints and intervals will condition you better for that type of action. Distance running still has it's benefits so I like to do it once per week. It's also good if you need to lose weight. As for you're three nights per week at the boxing gym, let me know what kind of stuff you do during those nights and for how many rounds and I will offer advice and suggestions of how you can improve and make your workouts better Also post what you do for strength conditioning. That's not really my area of expertise, but maybe someone else can help you. Just don't lift weights for the purpose of getting big bulging muslces if you want to box. They just slow you down. You want to be strong and powerful, not trying to get a beach body.
Weighlifting and Boxing Training mix. In the summer time, I also do running and sprinting, right now its a crappy weather so I just jump rope more. Monday - Weightlifting (Vertical pull/push + squat) Tuesday - Boxing training, footwork, movement, heavybag Wednesday - rest Thursday - More boxing training, heavy bag, mittwork, isometrics, plyometrics Friday - Weighlifting (Horizontal pull/push + deadlift) Saturday - rest or go to Karate....for the last 2 months this been a rest day Sunday - Sparring this would be my perfect routine, but I dont always keep it up, sometimes work bogs me down and I dont make to either boxing or weightlifting...yes my job stinks
Righthooker that sounds like a very good work out. i suppose i could fit in strength training on the days i am not boxing, i normaly do pull ups, push ups, shadow box with very light weights in my hand, squats and thats about it.. anybody got anything to add? Normally do 4 rounds of shadow, 6 rounds of bag work, 6 with the ropes, and at the end work the speed bag, along with sit ups and push ups. starting to spar tonight i havent spared since the summer though, but and im not sure how often il be sparing from now im guessing once a week, i suppose il be needing to do that as often as possible...
Have a look at my training log, some of it may help :good You want to be doing at least 3-4 days of boxing training thought if your getting ready to fight.
My training routine always changes. If i have a fight cumin up ill taper off. RIGHT NOW IM TRYING TO KEEP FIT BUT BUILD STRENGHT AND MUSCLE . So my routine now is pretty different.
Roadwork Everyday 4 miles with a nice hill at the end. 4 Rounds Shadow Boxing 4 Rounds heavy bag 4 Rounds Double End bag 4 Rounds Mitt work 3 rounds of Speed bag Non stop for the full three 3 Rounds of Skipping Rope non stop for the full three another 4 rounds of Shadow boxing This is Tuesdays and thursdays work out We spar three times a week M W and Friday, on those days we have been sparring 6-8 rounds full sparring, so the work out changes up No mitts or Heavybag routines those days its replaced with Sparring.
