Ian about to get laid off work for the winter. Ian going to have three hours for training time I need some work out routine sick of the same old same. Post up some work out please...
All rounds 3 minutes with 30 second break between rounds: RD 1 Dynamic stretch RD 2 Footwork movement around ring (no punches) RD 3 Bob and weave under rope strung out at shoulder height RD 4-9 Shadow box and or spar RD 10 Double end bag RD 11 Heavy bag RD 12 Heavy bag sprint punches (15 seconds on, 45 off) RD 13 Speed bag RD 14 Jump Rope RD 15 6x40 abs (mix and match your favorites) RD 16 3x20 Back hypes RD 17 Alternating sets of 10 dips/ 10 pullups RD 18 Static stretches Running: alternate 16 minute run with 4x3 minute (1 minute rests) fan sprints every other day. Good luck and let me know what you think.
you obviously have a pretty good idea of what you're doing. some solid fundamentals there. because you have a solid base, i'll give you some resources to learn from. Learn how to phase your workouts into "seasons". even if you're more recreational, boxing to have fun, you'll still appreciate mixing up your routines like national federations do. go to This content is protected scroll down to the bottom and download the coach manual. p136 is the European model p162 is Russian p191 is USA p219 is Cuba they all phase their annual plan differently. if you want more variety more frequently use the Russian model because it plans for 6 cycles a year. if you want a bit more details on why a program is designed the way it is you can download the beginners manual on my website at This content is protected and go to page 8 to view training parameters for the different basic phases. you can PM me if you have any questions on either of the manuals. good luck and have fun this winter!
Thanks for that free down load it looks awesome appreciate it a lot have been on this cause of my busy work schedule but I work seasonally but around that time week get laid off. Time to train !!!!!!
Hey Boxin. Have they released the new training manual yet? It says they were putting a new one out in late 2017. Thanks.
