I was just wounding ,whats a good training session for you in 1 hour ??? sparring running pads work fitness exercises skipping bag work etc etc every time you train its mostly different ,,,so what would be the best 1 hour training session for you,,,,,,,,,,,
3 rounds skipping with weighted rope, shadow boxing in between those rounds 4 rounds heavy bag 3 Rounds double end bag 3-5 rounds mitts 3 rounds Speed Bag usually thats 1 and a half hour but usually i stay a 2 hours because i have fun hitting the double end bag and heavy bag while practicing and thinking of new combos shadowboxing and trying them out on the bags. on the days i have sparring i don't do mitts, the more experienced guys do but i don't have the cardio or experience yet. I run on the days on average im not boxing.
On days I don't spar: I usually do 3 rounds of jump rope and 3 rounds of shadowboxing as a warm-up. I lose track of how many rounds on the heavy bag, but it's usually for about 40 min (30 sec rest between rounds). Then I do roughly 10 rounds on the speed bag (30 min straight, going real light for the 30 sec in between rounds). Is this too much? I've noticed that I'm one of the few guys who ever uses the speed bag when I'm at the gym. I never tried doing the speed bag until I sparred for the first time and had trouble keeping my hands up. Read that doing the speed bag will strengthen your shoulders and help with keeping the hands up. Once I started to actually get decent at it, I found that I had a lot more fun hitting the speed bag than the heavy bag.
Warmup: Jogging at a steady pace for 10 minutes and following up with shadowboxing. Jump rope, Heavybag and speedbag rounds. I usually do 1 round of bagwork then the next round do a round of jump rope to make it less boring and more difficult. Since the speedbag rounds are the easier ones I tend to do them at the end of my workout. Cooling down: Walking or some shadowboxing and finishes with a stretch. If it's a sparring day I would most likley do it first since it's the most demanding of them all and after that do some of the other work ( rope, heavybag and speedabg etc.)
3 rd shadowboxing light 6 rd jumproping while watching sparring 2 rd shadowboxing 4 rd sparring 3 rd jumproping watching sparring 1 rd shadowboxing hard 3 rd conditioning drills
The reason I'm asking ,,ive been in boxing along time & just joined the coaching team at the gym i first started at ,,I'm doing allot of pad work at the Minuit trying to fit in with the other coach's fitness stuff,,,I'm more of a when & why you throw the punch's not how many times ,, when i do get a chance to coach the full hour i would do something like ,,, 5 Min's stretching 3 x 3 Min's skipping with double ups or running at the end of every 10 sec of every 30 seconds,,,(60sec rest) 3 x 2min rounds shadow boxing 1 x pivot to right then combo,,,1 x any thing ,,, 1 x round step with front foot, pivot to left then combo (Orthodox) 4-6 x 3mins on bags rotate round ,,, who evers on the bags gets to decide the combo ,,,3 Min's round i will start ,,the first 1 1/2 min lets say left ,right, L-hook to body then to head ,,,the second 1 1/2 min ,,,double jab ,straight right ,,double jab,, the next 3mins will be the next boxers turn to decide 2 different combo's ,,,& so on this gets the boxer thinking of other combo's & not just being told what to do finish the bags by leaning on the bag with your guard & for 1 1/2 Min's push the bag away with 4-6 straight punch's ,,catch the bag on your guard & continue ,,,this gets the shoulders burning to finish of crunches ,push ups ,,,then light shadow boxing & stretching at the end i try to get the boxer to think every punch is thrown for a reason just a idea of me coaching for about 1 hour
10 mins - circuits 1 round - shadow boxing 3 rounds - heavy bag 3 rounds - pads 6 rounds - sparring 1 round - skipping about 5 mins - streching i would run everyday early in the morning
Ideally? Shadowboxing. Pads. Sparring. Normally it ends up: Jog to warm up. Jump rope Shadowboxing Bagwork Pads Sparring, maybe. Conditioning/floor work.
