Boxer’s Training outside of the Gym

 

Boxer’s- Training on your Own

Here you go IronGloves members… For those wanting to know what they should be doing outside of the boxing gym, this program is to coincide with your training that you do at IronGloves. It will improve your physical abilities to better condition you for boxing, in addition, it’s a fat burner and muscle definition accelerator. This workout is not for the weak or for any whiners. It is a very intense training program that will test your ‘will’ to be pushed to your max!

The Monday through Friday workout is based on a person that trains at IronGloves on Tuesday & Thursday, make adjustments if your IronGloves training falls on other days. In the areas that you see 12/10/8 (this is not a date) it is ‘Pyramid Training’. You start off doing 12 reps with light weight, then 10 reps using medium to medium heavy weight, ending with 8 reps using heavy weight.

RED = TRAINING AT IRONGLOVES Tues & Thurs
BLACK = TRAINING ON YOUR OWN AT HOME OR AT YOUR HEALTH CLUB

Monday = Weight Training [Back/Triceps/Legs/Calves/Forearms]
1. Seated Rows: 10 reps x 3 sets
2. Lat Front Pulldowns: 10 reps x 3 sets
3. Tricep Pushdowns: 12/10/8 (total of 3 sets)
4. Tricep Dips: 10-12 reps x 3 sets
5. Leg Press: 12/10/10/8/8 (total of 5 sets)
6. Squats: 12/10/8/8 (total of 4 sets)
7. Calves: Standing 15-25 reps x 3 sets  8. Forearms: Reverse Wrist Curls 10-15 reps x 3 sets

Tuesday = Training at IronGloves
In addition to your lesson with your coach, on your own also do Shadow Boxing, Heavy Bag Work, Speed Bag, Jump Rope, & Ab work.

Wednesday = Cardio Day select one of the three
1. Stationary Bike: 5-6 miles.
2. Treadmill: Run 1 1/2 miles or Walk 2 1/2 miles.
3. Bleachers: 5 sprints up, walk down, 5 sprints up, etc., for a total of 5 rounds.

Thursday = Training at IronGloves
In addition to your lesson with your coach, on your own also do Shadow Boxing, Heavy Bag, Plyometrics, & Ab work.

Friday = Weight Training [Chest/Shoulders/Biceps/Traps/Abs]
1. Pushups: 15-20 reps x 3-4 sets.
2. Bench Press: 10 reps x 4 sets.
3. Upright Rows (straight bar or v-bar): 10 reps x 3 sets.
4. Side Lateral Dumbbell Raises: 10 reps x 3 sets.
5. Straight Bar Biceps Curls: 12/10/8 (total of 3 sets).
6. Hammer Dumbbell Curls: 12/8/8 (total of 3 sets).
7. Shrugs (straight bar or dumbbells): 12/10/8/8 (total of 4 sets).
8. Ab Crunches: 15-25 reps x 3-4 sets.

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Saturday = Running Day  select A or B

A. Sprints/Beginner: 100 meters x 30 second rest x 3 rounds.

B. Sprints/Advanced: 200 meters x 30 second rest x 3 rounds.
2. Cone Run: Set 2 cones approximately 20 ft. apart, start at cone #1 & run as fast as possible to cone #2, continue to run back & forth nonstop for 45 seconds, rest for 1 minute, do 2 more rounds, for a total of 3 rounds.

Sunday = Conditioning Day  
Do all of the below; workout time approximately 45 minutes.
1. Jumping Jacks: 1 minute.
2. Karate Squats: 15 reps x 3 sets.
3. Jump Rope: 1 1/2 minutes.
4. Gator Pushups: 15 reps x 3 sets.
5. Karate Squats (squats w/no weight): 25-50 reps x 3 sets.
6. Clap Pushups: 10 reps x 3 sets.
7. Jump Rope: 1 1/2 minutes.
8. Ab Crunches: 20 reps x 4 sets.
9. Shadow Box: 45 seconds to 1 minute x 3 sets, use Slip & Punching Drill & moving techniques.
10. Weighted Shadow Box (2lb. dumbbells): 30-45 seconds x 2 sets.

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