2 rounds dynamic stretching 1 round bob and weave under rope line 1 round shadow box 5 rounds sparring or partner drills 3 rounds bags 1 round speed ladder 1 round jump rope 1 round 3 chair footwork drill (see sugar ray leonard) 1 round pushups/pullups 1 round abs 1 round static stretching 2 mile run or 4x800 interval sprint :bbb
Tuesday: 1 hour basketball/good alternative to interval training 15 minute ab circuit: -3x20 back hypes -200 abs -3x1 min. twists and side to sides -6x20 sec. planks and side planks Today: same as monday.
Thursday: plyometric explosive training: box jumps long jumps high jumps shuttle runs medicine ball jumps 7 min. abs 5x40 yard dash
Sat: boxing workout 2x3 minute sprint Sun: 10 minute strength circuit (dumbell exercises) Mon: boxing workout 2 mile run Tues: basketball game 10 min. ab routine
wed: boxing workout, 3x3 min. sprint thursday: db snatches 3x6 db flies 3x12 pistol squats 3x3 over/under hurdle stretches 10 min ab. circuit. 4x100 m. sprints sat. boxing workout, 2 mile run sun. 3x push sprints 3x shuttle runs 3x10 mb slams 3x10 bat swings (like paquiao does on the heavy bag) 15 min ab circuit sprint 2x150, 2x100, 2x50
Mon: boxing workout 2 mile run Tue: Basketball game = cardio Wed: off Thur: boxing workout 4x 3 minute sprint Fri.: barbell circuit (Kostya Tzyu version from Gary Todd's book)(great book btw)
sat: 2 rds warmup 1 rd bobweave 1 rd feint draw then infight 1 min. each, i call it fdi. 1 rd footwork 5 rd spar 3 rd bags 1 rd bagbar (see ricky hatton) 3 x 40 yard bear crawls 3 x 20 sledgehammers on tire 3 min abs run 4x200, 4 x100, 4x50 sun: warmup 3x shuttle runs 3x speed ladders 10 min abs. jog 1.5 mile, 5x50 sprints
mon: 2 rds warm up 1 rd bob weave 1 rd fdi 1 rd footwork 5 rds spar 4 rds bags 1 rd jrope 1 rd abs 1 rd sledgehammer tire 2 mile run tue: 2 rds warm up 1 rd bobweave 1 rd footwork 5 rds shad 5 rds abs 1rd hurdle flexibilty 1 rd baseball bat to heavy bag(like pacman does with araiza) 1 rd static stretches run 3x600m wed: boxing workout-17 rds sprint 4x200, 4x100, 4x50 (done on a football field, american so its technically 53 yards across) (also known as gassers) full gasser is 4 trips across,half gasser is 2 trips, quarter gasser is on trip. Thurs: plyo workout: long jumps, high jumps, split jumps, box jumps, sled pulls 14 min. ab circuit 5x120m hill runs
sat: boxing workout basic routine 2 rds dynamic stretching 2 rds boxing specific warmup 5 rds sparring 3 rds bags 3 rds footwork 1 rd upper body work 1 rd abs 17 3 min. rds with 30 sec rests, 1 hour workout time. plus static stretching at the end. allows some flexibility for exercises you like or need ex: some people may want to do jumprope for all 3 rounds of footwork. boxing workout mon., wed., and sat. with 15-20 min. running tue: 1 hour basketball game for conditioning thu. and sun.-about an hour of a combo of speed, power, agility training plus heavy abs. again gives you flexibility to mix and match what you feel you need to work on. ex: if you're lacking strength, use tue. thu. and sun. for mostly lifting. hope this helps if you are looking for ideas.
posting helped me stick to my workout schedule. gonna eat pizza tonight and then start posting my diet tomorrow in hopes of improving that. my keys are going to be: 1. cut out soda 2. reduce mayo, ranch, sour cream, etc. 3. increase fruits and veg. 4. stick to 3 cheat meals per week. cheat meal = burgers, pizza, etc. but not in excess.
sun: bf- oatmeal and cranberry juice lunch- flounder, mashed potatos, squash, bread, dr. pepper sup-12 jumbo shrimp boiled, carrots, bread snack- almonds, half turkey sandwich, bag of chips
mon: b: egg white and turkey sausage biscuit, orange, blueberries, apple juice snack: belvita wafers l:salisbury steak, mash potatoes, mixed veg, applesauce, wheat roll, gatorade. sn: apple, chicken, mash potatoes, squash sup: chicken wheat tortilla with avacado, sour cream and salsa, few chips.
tue: b:whole wheat pancake, turkey sausage, hash browns, apple juice l:CHEAT MEAL fried chicken, potato salad, 2 rolls, cookie, dr. pepper s: chips and salsa sup: chicken sandwich with mayo. chips s:chicken sand., carrots
