Training Regime & Diet Plan For a competetive Amateur Boxer

sounds like way too much running to me. and i don't say that often to a boxer as most aren't doing near enough.

I could understand if you were trying to peak for a tour or something, and had to cut to get there...but that amount of running is gonna break you in just regular training.

 

If you are eating that clean, and running that much how do you plan to lose 6kgs when you need to make 69kg?

Or did you stop training for a while and gain some fat, and now you're just starting that training routine?

 

your better doing 3 long runs then 3 interval runs.

 

You don't really need to run 5 miles. Maybe once a week if that. And running twice day is for RUNNERS, not boxers.

Schedule looking something like this could work.

M: Hard run (Sprints, hill sprints, tabata workout, etc.)
T: Easy run (3 miles, recovery pace)
W: Hard run (2-3 miles, short intervals)
R: Off
F: Easy run (3 miles, recovery pace)
S: Hard run (Sprints, hill sprints, tabata, etc.)
S: Off (Long walk or 3-5 mile run at slooooow pace)

That includes off days since you're just getting back. As you go on, you can rearrange it so the off days are replaced by recovery days and/or sprint days. The main thing is to set it up so you do a recovery run or off day on the days you'll be sparring.

Also, eat fruit. And depending on your bodyfat%, the diet might need more calories in it, especially on some of the days. Just don't eat the same things every day, and if you're constantly dealing with soreness, definitely eat more.

 

I dropped 9 lbs in around 2 weeks just cleaning up my diet for last weekend tour, limiting carbs and salt, focusing on all fresh veggies and fruit, lean steak and chicken. No milk. Next to nadda for grains outside of a bit of loading right before workouts (like 2-3 hrs before), then hammering protein home after (10-15 mins). And I wasn't doing 1/2 the running you are there. So the point being, I would focus more on diet and don't wear your body out physically. Sure do a mixture of sprints and distance, the distance will burn it off better imo...but don't work yourself into a weakened and unhealthy state. Always a rest day. Don't run more then once a day...and imo, 6 days running is just wrong. You aren't getting any recovery time in there...and recovery is as important as the training.

 

That looks like a very good routine. When are the championships? because for about a month before the championships you will want to replace those hard runs with sport specific conditinioning to truly peak for boxing.

Examples would be minute drills 30 seconds burpees and shadowboxing or hitting the bag hard (keep alternating for full rounds), Tabata punchouts, 10x10 drills, shark tanking (sparring, fresh opponent every minute), and so on.

 

Yeah, it's fine to train at the gym at night and run in the morning. Most boxers do that. I'd say keep Sunday's running/walking light because Monday you have sprints.

Don't worry so much about your running though. Most of your work should be done in the gym on skills, so make sure your fitness work isn't taking away from your skill work. If you're finding you don't have energy in the gym, cut back on the running.

 

one long distance run once a week is enough, 2 days sprint training is all that you should do per week also, sprints are very demanding and your body will not cope with more than 2 sessions per week, put in a lot of work into these 2 sessions and that is enough

you are running a lot man at the moment as the lads have mentioned and i reckon you are over training, your calorie intake seems tiny for someone who trains as much as you, 8 runs and 6 in the club thats 14 times per week :scaredas:, i dont know what level you are at but only guys i know who train like that are pro's or guys at elite amateur level

if you really want to keep all these sessions up, substitue 5 of your running sessions and replace them with sessions of plyometrics, weight training for power and strenght, calisthenics, however i would strongly advise you rest a little more, rest is just as important as nutrition and training itself

your diet needs some work also, what you are eating is very good, you are getting all main nutrients with porridge, salads fruit nuts almonds grilled meat etc this is all very good stuff, however there needs to be more attention paid to WHEN you eat, the protein shake after a long run is not what the body needs, after training the most important thing is carbs, you need to replace the energy stores that have diminished from training, the sooner you replace these the better especially since you train twice a day, after a training session try get your carbs but a meal with everything would be far better, replace your protein shake with a mass gainer (carbs protein, vitamins, minerals), dont worry about putting on weight, after a run take about 300 calories in your shake and after a good session in the club possibly 500 calories, you can consume half of this during training also to top up energy levels, after 60 mins they are seriously low, 3 hours before training always consume a very high carb meal, porridge is good with mabe 2 sandwiches of tuna, by the looks of it you are not taking in enough carbs to provide you with your training needs, try calculate the amount of calories you use per day (for living and training) and go off that

here i could go on forever so im just gonna stop, best of luck

in two weeks update us on what how your training and diet has changed then we can give you more pointers