Joe Frazier's Workout

Discussion in 'Boxing Training' started by EdwardTorres, Sep 8, 2009.


  1. EdwardTorres

    EdwardTorres New Member Full Member

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    Its from Joe Frazier's book "Box Like the Pros". What do you think? I want to be able to do this someday even though I'm just a featherweight. :D
    =========================================================
    First thing, he suggests you get into decent shape before going to gym by doing Push Ups, Sit Ups, and Jogging every day.

    Jog for 30 or 35 minutes (Or run what you can then walk the rest).

    3 or 4 Sets of 25 Push-Ups (or as many as you can do) with a minute or minute and a half of rest in between.

    3 or 4 Sets of Sit-Ups of as many as you can do comfortably with 25 seconds of rest in between.

    Once you can Jog the whole 30-35 minutes straight, do 30-35 Pushups straight, and 50-60 Situps straight you can head for the gym.
    =========================================================
    Gym Workout:

    MONDAY-
    Loosen Up/Stretch: 2 Rounds
    Shadowbox: 2 Rounds
    Spar: 2-5 Rounds
    Heavy bag: 3 Rounds
    Speed bag: 3 Rounds
    Double-end bag: 2 Rounds
    Jump Rope: 15 Minutes
    Calisthenics

    TUESDAY-
    Loosen Up/Stretch: 2 Rounds
    Shadowbox: 2 Rounds
    Heavy bag: 3 Rounds
    Speed bag: 3 Rounds
    Hand Pads: 3 Rounds
    Jump Rope: 15 Minutes
    Calisthenics

    WEDNESDAY-
    Loosen Up/Stretch: 2 Rounds
    Shadowbox: 2 Rounds
    Spar: 2-5 Rounds
    Heavy bag: 3 Rounds
    Speed bag: 3 Rounds
    Jump Rope: 15 Minutes
    Calisthenics

    THURSDAY-
    Loosen Up/Stretch: 2 Rounds
    Shadowbox: 2 Rounds
    Heavy bag: 3 Rounds
    Speed bag: 3 Rounds
    Medicine ball: 3 Rounds
    Double-end bag: 2 Rounds
    Jump Rope: 15 Minutes
    Calisthenics

    FRIDAY-
    Loosen Up/Stretch: 2 Rounds
    Shadowbox: 2 Rounds
    Spar: 2-5 Rounds
    Heavy bag: 3 Rounds
    Speed bag: 3 Rounds
    Jump Rope: 15 Minutes
    Calisthenics

    SATURDAY-
    Loosen Up/Stretch: 2 Rounds
    Shadowbox: 2 Rounds
    Heavy bag: 2 Rounds
    Speed bag: 2 Rounds
    Hand Pads: 2 Rounds
    Double-end bag: 2 Rounds
    Jump Rope: 15 Minutes
    Calisthenics

    SUNDAY-
    off
    =========================================================
    NOTES:
    1.JumpRope= without stopping

    2.Medicine Ball= Your Trainer decides how you use it. Your either going to hit it like you do the Hand Pads in the Ring. Its like a small Heavy Bag. Or throw it while lying on the floor with your arms or legs to work your stomach. Or Lie on the floor while your trainer drops it on your stomach or sides while you contract your muscles when it hits (old school).

    3.Calisthenics= the following floor work:

    Sit-Ups: Four Sets of 10 Reps

    First Set are like Normal Sit-Ups, except for each repetition you stop half way on the "down" end of the sit up, and hold it for a slow count of 10 before your back can touch the floor.

    For the other three sets, instead of bending both legs at the knees, bend your right leg underneath your left leg. And when you go to the "up" position, twist your body around so that you touch your right elbow to your left knee, then your left elbow to your right knee before you start toward the down position again. Essentially, you're twisting your upper body to each side with each rep you do. Do 10 like that, including the slow count on the down part of the exercise. Then switch legs. Do the last set the same way.

    Upper Body:
    25 Push-Ups
    10 Pull-Ups
    25 Push-Ups
    10 Pull-Ups
    25 Push-Ups
    10 Pull-Ups

    40-60 second rest in between each set. You can do Dips instead of Pull-Ups or alternate. One Day Pull-Ups, next day Dips.
    =========================================================
    From the book:
    Remember these are goals. I wouldn't expect anyone to walk into my gym and be able to do all of this. This is what you work toward. But take the goals seriously-work hard, do what you're supposed to, and do it right. Don't cheat. It worked for me. This is the workout I did when I was heavyweight champion of the world. And whether you want to do what I did or just get into the best shape of your life, it will work for you, too.

    Note the "hard" days are Monday, Wednesday, and Friday. Those are the days you push yourself and, if you plan to box competitively, the days on which you spar. Tuesday, Thursday, and Saturdays are easier days. Don't push as hard. Don't work to the point of sheer exhaustion on those days, don't push yourself on every rep until you can't do another one. Leave a little in the tank. But on Mondays, Wednesday, and Fridays, push hard.
     
  2. EdwardTorres

    EdwardTorres New Member Full Member

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    This paragraph is straight from the book. Does anyone who does these types of sit-ups knows if this is correct? He says to touch one elbow to the bent knee, which I've seen people do, but then says to have your other elbow touch the unbent knee. I tried doing that and it seems very hard and awkward, plus the bent knee is in the way. Do you actually have to do it that way or is it a typo and he means have both elbows touch the bent knee?
     
  3. GPater11093

    GPater11093 Barry Full Member

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    not trying to sound ****y but tahts pretty much what i do
     
  4. curly

    curly Fastest hands in the West Full Member

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    :lol: You inevitably do I'm affraid
     
  5. RDJ

    RDJ Boxing Junkie booted

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    I have no trouble doing that regime either. What happened to us? We used to be so modest :-(
     
  6. SouthpawSlayer

    SouthpawSlayer Im coming for you Full Member

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    :-(

    :yep

    :tired

    i do all that stuff on the same day
     
  7. Jennifer Love Hewitt

    Jennifer Love Hewitt Boxing Junkie Full Member

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    I'm doing all that stuff right now, and typing this response at the same time.
     
    themaster999 likes this.
  8. mancuniankid

    mancuniankid ''Train Hard Fight Easy'' Full Member

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    Bull**** he can't of done just that, thats my cooldown.
     
  9. GPater11093

    GPater11093 Barry Full Member

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    i really have stepped my training up recently im in 5 nights a week.
     
  10. AVFCMagicMan

    AVFCMagicMan Guest

    Me too, but I do it blindfolded....while riding a unicycle.
     
  11. jimmie

    jimmie Obsessed with Boxing Full Member

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    Its basically what I do as well exept I dont use a speedbag. Its a hard workout for sure but its not impossible by any means its all pretty basic.
     
  12. Troll

    Troll New Member Full Member

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    Hello,

    Is this core routine both efficient and safe ?

    Kind regards,
     
  13. robert ungurean

    robert ungurean Богдан Full Member

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    Back befor a bad injury I did various leg raises with knees bent. Planks and crunches. The old school sit ups were too hard on my many times injured back. BTW when I did do sit ups they were bent knee version.
    Hope that helps
     
  14. Troll

    Troll New Member Full Member

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    Hello,

    As time goes by I prefer regular crunches over regular sit ups because this does not imply hip flexors.

    Plus, if crunches are done with the proper breathing pattern and also done while bracing the abs as if we were about to take a blow make this exercise extremely tough.

    Pacquiao's routine can be based on this principle for instance.

    Kind regards,
     
  15. Texascyclone

    Texascyclone Member Full Member

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    I always assumed it was a typo on the sit ups too.
     


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