I'm currently 20 years old and for the past few months I've been working out pretty hard and using the punching bag at the gym I go to and pounding away. It wasn't until last I week, I started to look into boxing and have started to learn the fundamentals of footwork, stance, patience, nutrition and whatnot. The gym I currently go to is just a regular gym that happens to have a bag and gloves, but come January, I'm joining this boxing gym nearby and signing up for a membership and pursuing this sport further. They have trainers there during business hours that will train you on whatever you like. I absolutely love the sport so far, I don't know why I didn't start 10 years ago. Anyways, here is my currently workout plan, I went by the "Complete Beginners Guide to a Boxing Routine" posted by relentless, with making a few adjustments to his routine posted. It is as follows. Boxing Schedule and Preparation Sunday Pushups - 25, 25, 25 Pullups - 10, 10, 10 Diamond Pushups 15,15,15 Wide Pushups - 15, 15, 15 Chin-ups -10,10,10 Mountain Climbers - 20 each leg [FONT="]5 Sets of bicep curls,[/FONT] [FONT="] 5 Sets of seated leg extensions,[/FONT] [FONT="] 5 Sets Machine Chest press ,[/FONT] [FONT="]5 Sets Lat Pulldown[/FONT]. Run on treadmill 1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between 2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between. 1st round - focus on footwork 2nd round - add a jab to your footwork 3rd round - do 1-2 combinations for the entire round. 3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest) Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed. Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout) Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions. Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches). Round 5: Free for all - hit away Monday 1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between 2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between. 1st round - focus on footwork 2nd round - add a jab to your footwork 3rd round - do 1-2 combinations for the entire round. 3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest) Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed. Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout) Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions. Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches). Round 5: Free for all - hit away Squats - 100, 75, 65 Lunges - 100 each leg Standing Calf Raises - to failure, to failure, to failure (could take a while) Wall Sit (back against a wall, legs at 90 degrees) to failure, to failure, to failure Burpees - 20, 20, 20 Wednesday 1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between 2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between. 1st round - focus on footwork 2nd round - add a jab to your footwork 3rd round - do 1-2 combinations for the entire round. 3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest) Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed. Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout) Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions. Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches). Round 5: Free for all - hit away [FONT="]5 Sets of bicep curls,[/FONT] [FONT="] 5 Sets of seated leg extensions,[/FONT] [FONT="] 5 Sets Machine Chest press ,[/FONT] [FONT="]5 Sets Lat Pulldown[/FONT]. Thursday 1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between 2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between. 1st round - focus on footwork 2nd round - add a jab to your footwork 3rd round - do 1-2 combinations for the entire round. 3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest) Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed. Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout) Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions. Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches). Pushups - 25, 25, 25 Pullups - 10, 10, 10 Diamond Pushups 15,15,15 Wide Pushups - 15, 15, 15 Chin-ups -10,10,10 Mountain Climbers - 20 each leg [FONT="]5 Sets of bicep curls,[/FONT] [FONT="] 5 Sets of seated leg extensions,[/FONT] [FONT="] 5 Sets Machine Chest press ,[/FONT] [FONT="]5 Sets Lat Pulldown[/FONT]. Friday 1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between 2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between. 1st round - focus on footwork 2nd round - add a jab to your footwork 3rd round - do 1-2 combinations for the entire round. 3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest) Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed. Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout) Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions. Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches). Squats - 100, 75, 65 Lunges - 100 each leg Standing Calf Raises - to failure, to failure, to failure (could take a while) Wall Sit (back against a wall, legs at 90 degrees) to failure, to failure, to failure Burpees - 20, 20, 20 Run on treadmill The adjustments I made to his guide is I took out squat jumps, bounding, one legged hops, step jumps and clap pushups and added [FONT="]5 Sets of bicep curls, 5 Sets of seated leg extensions, 5 Sets Machine Chest press ,5 Sets Lat Pulldown[/FONT]. The reason for doing this is due to my build. I'm about 6 feet and only 142 pounds and the last thing I want to do is lose weight and not have a strong punch so therefore I added some upper body workouts to add on some weight to my upper body and get a stronger punch. Are these the appropriate workouts I should be doing ? or do you guys have some better suggestions for workouts that will help me put on weight? I'm a complete beginner to boxing, I've only been getting into it for about a week so i'm open to any criticism and suggestions you guys have. Thanks guys. [FONT="] [/FONT]
haha you're like me, you can write alot about boxing. I didn't read all of it but it looks good. Conditioning is most important, especially when you are jsut starting out and through your first fights. So lots of running, skipping, burpees etc. Don't worry about trying to gain weight, doing barbell curls and chest press isn't going to increase your punching power anyways, that's mostly natural - you either have it or you don't. 141lbs is a weight class in amateur boxing, and at 6'2 you'd be a giant. Even at the next one up (152) you'd still be taller than just about everybody.
Hey, way to go on getting yourself started. I put it off till I was 21! 6ft 142...God I want those days back. I'm 6ft about 175 right now. Trying to fight at 165. You will absolutely TOWER over everyone at 141, and your punches will have a degree of natural power due to the size of your frame once you learn to throw correctly. Once your body gets used to the routine and demands of boxing, you might start gaining weight just as a result of an increased exercise workload combined with the fact that you'll be eating a lot more. You might put on some muscle eventually but put it off for now. I'd hold off on the actual boxing drills until you get real training. This is a mistake I made and it resulted in me having pretty bad habits once I got to a gym. Almost 2 years later, and some of those habits are still causing me problems. Like the post above says, conditioning should be your main/only focus for now. Combining burpees and shadowboxing is a great workout in itself. Your workouts for now should be short and intense. A match is 6 minutes. Try to get a hundred burpees in under 6 minutes...when you can do that, chances are you can handle the anaerobic demands of a fight pretty well. Do your running and skipping too...and do sprints, sprint repeats, intervals. At your height/weight I assume you've got experience with running so you know what to do. Just focus on creating maximum work capacity within a 6-8 minute timeframe. So most of your running will be sprints, and everything else will mainly be recovery. Then once you get in the gym, everything should take care of itself except running, which you should still do.
770, you've already gotten some good advice but I'll surely second the cardio end of it. It really doesn't matter much how hard you can punch or take a punch if you don't have the gas to go the distance if you have to. I can't over stress the importance of good conditioning in making your life in the ring a hell of a lot easier. Also, at your size and weight, you should dominate a lot of opponents. Way back in another lifetime (when I was a youngster), I had a friend that boxed in the same gym. He weighed the same as me but he was 6' 2" and weighted 145 lbs. while I was all of 5' 8" short. When he had his hands by his side with the gloves on, it looked like they went down to his knees. He was one tough SOB to get in on and he fought "tall" and didn't crouch down to my height. I wore his gloves on my nose more than I care to think about. Good luck with your boxing. You guys are making me wish I was young again.
I'v been a coach for many years, in fact, you can check out my website to find out my background. I might spend some time giving a more full response, but in summary that workout is not suited to a beginner. Hell, it's not suited to an open class international! There is not a single 2 minute round. There is not a single night where you just do a run (long runs, shorter runs, sprints etc.). It's a very 'weights'-focused regime. The groundwork needs to be more balanced. Whilst skipping can be used as a warm up, most boxers undertake skipping as a formal element of their gym session. A warm-up is generally based around a raise of the body temperature and a loosening of the joints and a quickening of the mind. On the other hand though, if this is what you've got to go with, it will provide some structure which is what's needed. I would try to have the weekend off and do some 2 minute rounds every now and again. Gym Monday,Wednesday, Friday. Running Tuesday, Thursday....that's enough! Best of luck with your sporting endeavours!
Remember Rear hand blocks, Lead hand attacks Circle away from opponents rear hand Don't drop hand after you throw it... Like piston, it goes back to chin Slip/Duck is an offensive move NOT defensive.. When you slip/duck you are countering, don't just move you're head, punch or be setting up a punch\ Hide you're chin Don't exchange, move Thats it... If you follow that you will be ok... But most important is ROAD WORK!!! RUN, RUN, RUN!!!!! No cigs, you must RUN,RUN,RUN :hi:
