Archive for Tidbits- Training Tips

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.

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.

Old Boxing Coach Drills

 

FROM THE PAST OLD-TIME COACHES TRAINING DRILLS
Effectively Simple

HEAVY BAG ~vs~ HEART RATE
One day a week the coach would meet with us to test and see if we were doing our roadwork. He would have us hit the heavy bag for 1 minute, then rest for 20-30 seconds, then check our heart rate. If your heart rate was high between 80-90% of the maximum heart rate zone and if it wasn’t coming back down rapidly, this would tell him that we weren’t keeping up with our roadwork.

SHADOW BOXING TRAINING
The coach would use a newspaper to test the snap of your jab. He would hold up one sheet of newspaper, with gloves on, the boxer would hit the sheet of paper in the middle. If it made a loud cracking/popping sound, this means you were snapping your jab correctly. This drill helps develop speed.

REACTION AND FOOTWORK DRILL
The coach would have you use only the jab, the objective was to see who could get behind the other fighter first. Both guys are to keep trying to get behind one and another while jabbing each other.

THE SAND BOX
We had two sand boxes, one full of sand, the other was empty. The coach would time us to see how long it took for each to shovel and fill up the empty box with sand. Now we use the sledge hammer drill on the big tractor tire. Benefits endurance and tendon strength.

CHASE and TAG DRILL
Place 4 cones (or boards) in a 24 x 24 foot square parameter. Three guys would be inside the square, one of the three guys would have on a weighted vest. The guy with the vest would have to chase the other two and try to tag them, all while staying inside the cones. It might sound easy, but believe me, it’s not. Because of the constant stopping and starting, it will really help with your fast change of footwork direction, it will also improve your explosion.

FARMERS WALK
With two plastic gallon milk jugs filled with sand, the coach would have us carry a jug in each hand while walking up and down the hill for 1-2 minutes, we would do this for 3 rounds. This will improve shoulder and hand strength, and seriously develop the legs.

JAB DRILL
Place a tennis or racquet ball beneath your chin. You then would jab the heavy bag without allowing the ball to fall. This teaches you to keep your chin down/tucked.

THE ‘OLD SCHOOL’ WAY OF TRAINING WE CAN ALL LEARN FROM. WE DIDN’T HAVE ALL THE NEW OPTIONS OF TODAY, WE HAD TO INVENT HARDCORE WAYS OF TRAINING. OF COURSE SPORT SCIENCE HAS DEVELOPED TRULY REMARKABLE ATHLETES, BUT, LET US NOT FORGET, TO ONCE IN A WHILE THROW IN SOME OF THE BREAD AND BUTTER WAY OF TRAINING.

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