Can you please rate my friend work out, he is a 168 fighter. an amateur training in Jakarta, i go with him as a assistant trainer for his head trainer, so i know pretty much about his work out and what did he want to achieve. and he is very athletic build.

btw he is 17 and a half, and i think he wants to be a pro

He train 7 days a week and about 9 hours in the gym.

Running: Up and Down various course, hilly and hot about 7 - 8 miles per day he started at 4.30 am, and finished about an hour later.

Jump Rope: Everyday jump rope 8x3 Round with 5 minute break every 4 round

Shadow Box: Everyday for 4 rounds and he do it with 2 kg weight in each of his hand.

Heavy Bag: Everyday for 5x3 round. also he do it with 1 kg weight in his bag gloves.

Speed Bag: Everyday 4x3 round. also he do the speed bag with 1 kg weight in his hand.

Technical & Mitt Works: 5 Days a week, with me and my head trainer watching him

Sparring: 10 Rounds a week with a very good sparring partner, and a lot of time he do very well.


Everyday Routine

250-300 Push Up per day
and lift weight during the day.

he has a very good amateur record and 29-2
and he is the gold medalist in provincial tournament

so please rate his workout

That is very similar to mine, especially what I'd want to be doing closer to a fight. Great variety. Just make sure he doesn't push through pain or even small injuries. Maybe put in some more technical work, even stuff without the weights.