A boxer's training routine

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