Whats your boxing routine?

15 rounds, wtf? you should be doing 4-6 on the heavy bag....

shadow and jumping rope is good...

do you spar? mitts?

 

do you do this in a gym???
how experienced are you??

 

15X3 rounds straight on the Heavybag with a 30 second break? The intensity level has to be pretty low then? Most people I know tend to only do 2-3 rounds when they spar and 6X3 rounds when they don't.

 

that is a huge workout, i could not do that every week or i would burn out.

before we can answer if your routine is any good, what is your goal?
are you training for a fight?
just trying to look good by losing fat?
keeping fit but not fighting?

 

how long are your fights? 4x2?

 

Your note about going 100% all the time in sparring I don't agree with because I have learned the most diviserifying the sparring routine. The heavy hitters that will try to knock your head off I agree you need to go 100 percent. But sparring a guy that is new, smaller and less experienced will only discourange him to continue box if you blast him hard. When I get in the ring with someone new, smaller and less experienced I like to try different stuff out and focus more on the stuff I don't usually worry about when some guy is trying to knock my head off.

 

I train twice a day monday-friday and train sunday morning

I do a 1 hour session at lunch which consists of:

-15 minutes stretching
-20 mins cardio on either the running machine or cross trainer
-15 minutes circuit consiting of push ups, sit ups, dips, squats or free weights etc.
-10 minutes stretching after weights

I try to mix it up each day working on differant muscle groups so i dont feel fatigued for my eveing session.

After work i go home rest for an hour and head up to boxing.

I start of with some light stretches and then start my routine..

-6 rounds skipping.
-6 rounds shadow focusing on techinque, lateral movement, head movement and combinations.
-6 rounds on differant Bags focusing on technique lateral movement, head movement and combinations
-6 1 minute rounds on pads focusing on speed, technique and combinations
-Circuit

This rountine is not set in stone. It varies from day to day depending on the situation for example if i have a fight coming up i will spar more often then i do if its off season. I also practice defence drills for muscle memory (head movement, parrying, countering etc.)

Some days i will supplement training for either a long runs or sprints as both types of runs are important to any boxers conditioning whether its amateur or pro.

 

Just out of curisity how old are you?

 

OK, where to start...

Conditioning:

Mon., Wed., Fri.:

Sprinting sessions, which consists of:

2x800m, 3x400m, 4x100m; Rest as needed between.

Barbell complexes:
Deadlifts, shrugs, hang cleans, jerk press, front squat, bent-over rows, clean & jerk - 10 reps of each with no rest between exercises, and not letting go of the bar. (3-4 sets of this.)

Circuits: Burpees x 20, Med. Ball Slams x 20, Mountain Climbers x 20 each leg, Split-Leg Shuffles x 20 (3-4 sets of this)

Tues., Thurs., Sat.

2-4 Mile Tempo run, between a 6:00-7:30 minute pace, depending on how I feel.

Hill Sprints/Stair Sprints.


Strength Training

Mon.
Heavy Squats Superset with Jump Squats
Ballistic Bench Press
Weighted Pull-Ups
Power Cleans
Face Pulls/Rotator Cuff Work

Wed.
Heavy Bench Press Superset with Plyo Push-ups
Explosive Low Box Squat
Pull-Throughs
Cable Rows
Power Snatches

Fri:
Sumo Deadlift superset with Depth Jumps
Weighted Dips
Weighted D-Bell Lunges
Clean & Jerks
Weighted Ab Work

---

Skill Training (5-6 Days a Week)

Depending on the day...

Warm-Up.
Shadowbox 4-6 Rds.
Heavy Bag (If Sparring 3-4 Rds., if not, 5-6 Rds.)
Sparring 3-6 Rds.
Pads 4-8 Rds.
Speed Bag/Dbl. End Bag 4-6 Rds.
Finish with ab and neck work everyday.

Everything is done with intensity up until the last few days before a fight, then I wind down a little bit.

Let me say this, though: It really helps being a manager at a gym.

 

machivelli, your training routing is alot like mine, i find the complexes really hard

 

machiavelli do you have any recent pictures? i remember last time you posted a pic you looked ripped, how much do you weigh now?