A boxer's training routine

Discussion in 'Boxing Training' started by DavidC77, Sep 15, 2018.


  1. DavidC77

    DavidC77 Active Member Full Member

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    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?
     
  2. Texascyclone

    Texascyclone always hustlin' Full Member

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    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.
     
    DavidC77 likes this.
  3. DavidC77

    DavidC77 Active Member Full Member

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  4. Devon Dog

    Devon Dog Member Full Member

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    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
     
  5. BigBoy14

    BigBoy14 New Member Full Member

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    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
     


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