I know there must be many variations on a boxer's preparation for a fight but can anyone outline a fairly typical training routine? For example, would there be a change of emphasis as the fight got closer? What would the fighter do in the last few days before the fight?
Day 1 (Hard Day) M-W-St Dynamic Warm Up (leg swings, arm swings) 1 rd Footwork (movement with no punches) 1 rd Bob and Weave Rope 1 rd Spar 6 rds Shadow Box 4 rds Jump Rope 2 rds Tennis ball dribble 2 rds TOTAL 17 rds- 3min rds/ 30 sec. rest Running- 4 x 3 minute run/ 1 minute rest between rounds Day 2 (Easy Day) T-Th-Sn Dynamic 1 rd Footwork 1 rd Shadowbox 2 rds Bags 3 rds Jump Rope 2 rds Ab Exercises 4 rds Pushups(on fists), Pullups, Dips 4 rds TOTAL 17 rds Running- 2.5 mile run Taper down to 10-12 rounds the week before your fight. Try it and let me know what you think.
Running is my thing (35 years) and I still run six miles a day ! I would have said that 2.5 miles is not enough and more like 4 would produce more endurance
Typical boxing training routine: - 15 mins of skipping rope - 6 x 2 mins rounds of sparring - 6 x 2 mins rounds on heavy bag - 50 pushups, burpees, situps, crunches etc. - (2 - 4) mile jog with random sprinting - 6 x 2 mins rounds of shadowboxing
