Hey everybody! I have just started boxing in the end of june. The gym is closed to the sixth of August. In the meanwhile i would like to increase my stamina, conditioning and endurance (in legs and shoulders), as much as possible before i go back. I got a jump rope, and a speedbag. I'm 16 years (don't know if you need that information) and 183 cm tall, and weigh 68 kg. Or 6' feet tall, and weigh 150 lbs. i'm in generally good shape. played soccer 10 years. because i really don't have any idea about what and when to do what, i would really appreciate help. due to me being thickheaded i could be nice if you could list it like M - T - W -T- F- S- S- I will really appreciate help! ps: i have all the time in the world, so time isn't a issue!
I can suggest something for you Training will be split into two parts: boxing skills and conditioning for conditioning, i would recommend three runs a week lasting between 20-26 minutes have a 5 minute warm up light jog (about 3/10 effort) # Following this do this cycle between 5-8 times: run fast for 1 minute (8/10 effort) then reduce your speed for 1 minute (4/10 effort) And finish with a 5 minute cooldown jog (3/10 effort) This will be extremely good for your conditioning if you can do it three times a week. Even only 20 minutes will get you soaking in sweat if you run hard for the minutes designated for (8/10) effort. Then for the boxing training, try to do this 3-5 times per week. 5 minutes light skipping for warm up 4 three minute rounds of light shadow boxing focusing on movement (never fully extend your elbows when you punch, to protect your elbow joints) with 1 minute rest between rounds 4 three minutes rounds of speedbag work with one minutes rest between rounds 4 three minute rounds of skipping with one minute rest in between Thats 12 rounds of good quality work. Drink water in your rests. Optional - extra conditioning after training 100 burpees as fast as possible. You will not be able to do these in a row non stop, so take rests, try to reach at least 50 first, then move up.
Monday A.M - 20 minute run P.M - Boxing training Tuesday - Boxing training Wednesday A.M - 20 minute run P.M - Boxing training Thrusday - Boxing training Friday A.M - 20 minute run P.M - Boxing training Saturday and Sunday - rest
