Amateur Boxing daily training

 

A DAY IN THE LIFE OF AN AMATEUR BOXER

Morning training done before going to work.
Evening training after work, approximately 1 hour after a light dinner.

MONDAY MORN
• 2-3 mile run.

MONDAY EVE
• Shadow box 4-5 minutes nonstop.
• Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
• Sparring if opponent is available.
• Heavy Bag: 4 x 2 minute rounds. The 1st minute is pacing, the 2nd minute go all out.
• Speed Bag: 3 x 2 minute rounds.
• Focus Mitts: If coach not available, work the double end bag for 3 x 3 minute rounds.

Ab Work/Heavy Duty Crunches:
• 1 set x 25-50 reps w/no weight.
• 2-3 sets x 12-15 reps w/weight (25 lb.-45 lb. plate on chest).
• Finishing up with 1-2 sets w/no weight, high reps.
• Abs: Leg lifts w/weighted crunches.

TUESDAY MORN
• Interval Runs: Sprint for 10-15 seconds, jog for 45-60 seconds, continue for a total of 15-20 minutes. Finish up with bleacher runs.

TUESDAY EVE
• Weightlifting/Full Body: Heavy lifting–6-8 repetitions range.

WEDNESDAY MORN
• 2-3 mile run, averaging 6.5-7.5 mile pace.

WEDNESDAY EVE
• Shadow Box: Ducking drills & footwork.
• Jump Rope: Three 1 1/2 minute rounds.
• Heavy Bag: Five 1 minute rounds, standing in place going all out using combinations.
• Double End Bag: Two 3 minute rounds.
• Focus Mitts – if coach not available, do some light sparring. If no sparring, then do individual work; working on uppercuts, hooks, and body shots for 15-20 minutes.
• Speed Bag: Two 2 minute rounds.
• Ab Work: No weight, high reps.
• Push-up routine, and power punch routine.

THURSDAY MORN
• 2-3 mile light run.

THURSDAY EVE
• Weightlifting/Full Body: Light lifting–10-15 rep range.

FRIDAY MORN OFF

FRIDAY EVE
• Jump Rope: 5 x 30-40 seconds speed rounds.
• Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
• Heavy Bag/Endurance: 3 x 3 minute rounds.
• Sparring: If not able to spar Monday evening, then spar today 3 x 2 minute rounds.
• Note: Monday is the preferable day to spar. If no sparring, then do individual work; working on uppercuts, hooks, and body shots for 15-20 minutes.
• Focus Mitts/Defense work: If coach not available, work on hand speed drills or power punch drills.
• Forearm and Neck Work: Don’t over do the sets, do approx. 3 sets each for the forearms and 3 sets for the neck.

SATURDAY MORN (whenever you wake)
• Sprints: 2 x 100 meters, 2 x 200 meters, 1 x 400 meters, for a total of 5 rounds.
• Finish with interval hill work: Run up the hill, walk it down, for a total of 10-15 times.

SATURDAY LATE AFTERNOON
• Body Exercises: Jump rope, footwork drills, medicine ball work, and abs.
• Food cheat day!!! The reason for cheating today and not Sunday is, you would be too lethargic (sluggish) for Monday’s training.

SUNDAY MIDMORNING
• 1 mile casual walk.

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