I've recently got back into boxing after a 3-year layoff. This is the routine I was planning to do and would appreciate any advice on how I can improve it. Tried to make it as self-explanatory as possible. Weight training is following Jim Weider's 5/3/1 strength routine, one main lift and then bodyweight exercises to improve muscular endurance. Morning run to help build aerobic conditioning and sprints to build anaerobic conditioning. My boxing class is what you would expect (footwork, offense, defense work) and sundays/fridays are just sparring rounds. nutrition wise: I'm pretty strict what I eat and track my macros/micros nutrients and drink between 1-2 gallons of water a day. Sunday: sparing Weight training with accessory work (military press + chin ups/dips/abs) Monday: Morning run-45mins Weight training with accessory work (deadlift + squat jumps/bounds/abs) Boxing class Tuesday: SPRINTS on a track: sprint the straightaways and jog the curves. Repeat x 5 Boxing class Wednesday: Morning run-45mins Weight training with accessory work (Bench + chin ups/pushups/abs) Boxing class Thursday: SPRINTS on a track: sprint the straightaways and jog the curves. Repeat x 5 Boxing class Friday: Morning run-45mins Weight training with accessory work (squats + bodyweight squats/lunges/abs) Sparing Saturday: SPRINTS on a track: sprint the straightaways and jog the curves. Repeat x 5
You look young and fit but that's a big workload. I trained like that for many years and I was able to do handle it until I hit 30. I was all natural as well. The biggest problem is over use injuries. The body grows because we give it rest not because we train it into the ground. You program is typical of a fighters fight camp which is short intense and once they peak they fight. Say like 6-8 weeks but it would be hard to sustain it for months on end. You are talking about running close to what 60kms a week and boxing/sparring 8-10 hrs plus weights for another 3 hrs. I assume you are like me and not a pro boxer. So on top of that you have real world activities like a job, socialising, house cleaning, gardening etc. You will need huge amounts of rest and recovery with your program. I am assuming you train hard like a fighter. I did it the hard way and would argue that more roadwork and less sparring once you hit a certain level would be ideal. I was 7% body fat, ripped and all that, but totally burnt out. I ran 80kms and week and did boxing 5 days. I sparred better with more water weight on my body and less weight training. I tried to powerlift as well in between my boxing which was a terrible idea. Your program has a huge amount of "internal rotation" arms moving forward and with the legs. Over time this leads to imbalances. But if you are just starting up why not drop a mid week boxing session and just do a longer run with stretching and rest, I bet my house if you box the next day with that rest you will have snap and those elastic legs that pop up out of the stance. I'm saying there is a time for beast mode and all out. Do your program but the next week drop the number of boxing or running sessions or I try to do a 3 week on 1 week off. I mean OFF, only walking, stretching maybe light bike but full rest, zero boxing weights anything. Plus that week makes you hunger for training appreciate what you are striving for so when you get back in the gym you are revving to go. You will be surprised how well a rested hydrated body performs. You wont be super ripped in the mirror but you will be harder to hit and react much faster with power and that's what boxing is about. As a young amateur I had the mentality to always be ready train the house down otherwise you are a a weak *****. But its what happens in the ring that matters.