Boxing & Strength & Conditioning

I am sure that whatever I say Dealt and virus will come in and disgree.

However, as a rule, I would say that if you are fighting...the boxing related sports specific work should be your core....now some stuff that is really conditioning work will be be done during your boxing workouts (jump rope for example..some would argue that is really not sports specific enough not to qualify as general conditioning work... I would say you should be doing boxing workouts that last for at least 90 minutes 5 times a week. Of that some rounds should be heavybag, double end bag, mitts and or sparring, than some lighter stuff like slip bag rope drills.


than maybe 3 days of strength training a week....and 3 days of running a week. you might do strength m w f...running t th and sat....and boxing m-f (just as a example) as you get closer to a fight you might consider picking up your workouts 4 weeks out for 2 very hard weeks....one week like what i mentioned...than the last week easy with plenty of days off..no lifting...no running..and mostly just skill work and some low impact boxing work (that is assuming you fight once every few months..if you fight more..you will have to approach it more old school).

 

i train 6 days a week.

5 days is training in gym which includes 45min of s&c and 45min of boxing (drills, sparring, bag,shadow boxing etc..)

6th day or saturday/sunday is sparring vs other clubs or a match.

through the week i try to do mini training in morning, f.e. today i did 4 x 4min shadow with 30sec rest. yesterday i had 10min run and 2 round skipping + 1 round shadow (~30min overall)

 

I only lifts weights like twice a week. I do legs one day and upperbody the other day.

 

Boxing M-F
S&C TU, THU, SAT

 

The boxing is the most important, at first.

You are training to be better in a fight. That needs to take precedence.

Once you've mastered what you can, 10 or 15 years into your boxing career, it can take a bit more of a backseat.

From about 15 years old till I was 35, I did 70% boxing, 30% strength and conditioning; Road work every morning, gym on MWF,two boxing workouts a day with sparring on Saturday.

I'd say, now, it's 60-40 strength and conditioning. I'm in the gym working my hands 4 days a week, do my cardio every morning, and get some form of S&C every day. The reason for the shift- I'm getting older and slowing down, so its more essential than ever I be in shape, and I've come as far skillwise as I'll ever go, more time in the gym isn't gonna make me better.

 

although id think repetitive skill work is still important for timing?