I'm fighting in about 9 weeks. This is the workout I'm doing. Due to location restraints (deployed to Afghanistan) there will be NO boxing workouts the first six weeks except what I can do on my own with no equipment (shadowboxing, footwork drills, etc). Please give me any suggestions you may have to tweak it for amateur boxing specifically. I have 5 years of muay Thai under my belt, but this will be my first pure boxing fight. Resting heart rate - 68bpm (7,500ft elevation) Goal - 60bpm (7,500ft elevation); increase work capacity; ability to maintain high punch output for 3 rounds 5RM on big lifts - Squat 230, Deadlift 255, Military Press 115, Dumbell Bench 140 Day 1: Starting strength Onus Wunsler variation (am) LSD run 30-45 min at 70-80% max heart rate (pm) Day 2: 6 week Muscle Endurance program from 8weeksout.com / ab work Day 3: Low weight circuit training - 4x2min rounds Starting strength Onus Wunsler variation (pm) Day 4: 6 week Muscle Endurance program from 8weeksout.com / ab work Day 5: Starting strength Onus Wunsler variation (am) LSD run 30-45 min at 70-80% max heart rate (pm) Day 6: Interval Sprints 1:2 work rest ratio for 15 minutes. (am) GPP work - Sandbags, tire flips, sledgehammer, etc (pm) For reference - Starting Strength - Onus Wunsler variation: Workout A 3x5 Squat 3x5 Press 1x5 Deadlift / 5x3 Power Cleans (Alternating) Workout B 3x5 Squat 3x5 Bench Press 3x10 or 5x10 Back Extensions Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps 6 week muscle endurance program from 8weeksout.com: http://www.8weeksout.com/phpBB3/viewforum.php?f=8
That looks good, I'd say drop the strength workouts about 3-6 weeks out. And wheres the shadowboxing etc.
The shadowboxing and drilling is done daily. I'm focusing solely on technique. Footwork, keeping my balance and never throwing myself out of my stance(this most of all), hands up, crisp punching, bringing hands straight back. I'm not working it at a pace hard enough to consider it a workout of its own though, so I didn't list it. 3 weeks out (when I get back to the states) I'll be moving all of my cardio work to the mornings, dropping the strength training, and into the boxing gym sparring, working the mitts and the bag. I'm 6'2, walk around at around 170, and will be fighting at 165.
only think i can think of is watch the stance you take when boxing. I have a good few years Muay Thai experiance and always found myself to be more square on when fighting. Boxing has to be slightly more side on. Watch it and try to get used to te boxing stance or you'll eat straight punches all night.
