Hey I’m planning on having an amateur fight by June and I was looking through my routine and was wondering if anyone on here would give me feedback I tend to vary the actual boxing work like drills and bag work but the strength training remains the same thank you for reading Jump rope (15 min/5 rounds Daily warmup Stretch -20 seconds each (Arm cross Arm overhead Leg hold Leg reach Kneel stretch Leg reach floor Arm circles -20 times Both sides) (A day) Shadow box x2 -6 mins Weighted shadowbox x2-6mins Bag work x3/5 9-15 mins or boxing drills Bench press x 2 Military/overhead presses x 2 Overhead extensions x 2 Cable crunches x2 Ab wheel x 2 leg raises x 1 Run 3 miles Sprints x 10 (B day) Shadow box x2 -6 minutes Weighted shadowbox x2 - 6 minutes Bag work x3/5 -9-15mins or drills Deadlift x 2 Barbell rows x 2 Shrugs x 2 Bicep curls x2 Hammer curls Reverse curls x 2 Cable crunches x2 Ab wheel x 2 leg raises x 1 Forward neck curls Backwards neck curls Run 3 miles Conditioning day Shadow box x2 -6 mins Weighted shadowbox x2-6mins 5-7rounds heavy bag - 15/21mins Boxing drills - 5 rounds Jump squats x2 Zercher squats x 2 Zercher lunges x 2 Box jumps x2 (use weights) Run 3 miles (D day) Weighted Shadow box -2 rounds -6 minutes Shadow box - 2 rounds - 6 minutes 5 rounds heavy bag - 15 minutes explosive pushups x 2 Pushups x 2 sit-ups x 1 leg raises x 1 Run 2 mile Sprints x 10 (E Day) Weighted Shadow box -2 rounds -6 minutes Shadow box - 2 rounds - 6 minutes 5 rounds heavy bag - 15 minutes Barbell rows x 2 pull-ups x 2 Deadhangs x 2 21 Bicep curls x2 Farmers holds x 2 leg raises x 1 Forward neck curls Backwards neck curls Run 2 miles Drills Just drills for boxing to Remeber Speedbag x 2-7 Head movement drill x 1-3 Ladder in and outs x 1-2 Slip bag x 2 Shadow boxing in ring x 3-4 Double ended bag x 2 Tech sparring x 2-6 At home drills Timer schulte table x 10
Looks good to me. Post out during the fight. Measure like Kostya tszyu used to do. It's a good way to gauge distance to throw as well as keep your opponent at bay. Watch the hooks underneath though.
You're planning on stepping up to throw with NO SPARRING? Like a lamb breaking in to the lions pit. While your opponent will most likely have sparred............ In the gym shape is nothing compared to fighting shape. Have you ever even accepted a shot from a gloved fist before? What is technical sparring? Good luck!
Did it in Australia although it was 20 years ago. That's a rubbish rule I don't even believe it. You don't have to have your hands by your jaw or temples etc.
At some point you are going to have to go hard in sparring. You can't get sharp without it- you only get sharp by fighting. And it would really suck if the first time you get hit hard and have to deal with it is in a real bout in front of people.
I hope the drills include mitt work, and that OP is getting some sparring. For a first fight, especially (or first after a layoff equally), getting used to getting hit and not overreacting to same is crucial. Not to mention the timing/accuracy part that comes from sparring. And paying a price for things like dropping hands or bringing your jab back low — a coach can say it 1,000 times, but getting dinged by a right hand for bringing a jab back too low a few times and then being told ‘see, that’s what happens when you aren’t disciplined with your hand placement’ gets the point across much better. I also like, especially for an inexperienced fighter and more especially for a first-timer, going over basics like getting to the neutral corner after scoring a knockdown (so as not to extend the count and give your opponent a break), holding your hands up and nodding ‘yes’ if you take an 8-count (some amateur refs are very liberal with standing eights) to let him know you’re OK (and don’t argue with him … he’s not going to change his mind lol), even rehearsing going to corner at the end of the round and sitting on a stool — all of these serve to prepare a young/new fighter for the experience and create a bit of ‘ok, I know how this works, I know what to do here’ comfort in what will be an uncomfortable experience at first. Our gym also has a coach get in to referee sometimes for sparring so they know what to do when they are told to break or get a warning … sometimes even warning a guy for something he wasn’t doing to let him know that can happen and it’s no big deal so don’t lose your composure if he warns you for holding and the other guy was holding or whatever. As I’m back in the gym at 62 (recently started light sparring with my coach), I have had the privilege of being the ‘offense guy’ for newbies when they’re ready to adapt to getting hit. I don’t take liberties or tee off but adjust my output to meet their experience and ability to deal with it. One day in the winter I went I think it was 17 straight rounds with a series of green guys getting ready for a charity fight night at the local university … that was some king-of-the-ring fun haha!
I liked what they were doing in Texas when I was there. When they would have open sparring- usually at a gym with 2 rings because there would be 20 different gym bringing fighters to participate- the local amateur boxing association would show up with people training to become referees. They would work the sparring like actual bouts which was good practice for everyone. The referees didn't work the sparring involving pros.
