View Full Version : Boxer2k5 Training Schedule


Pugnacious_Z
09-03-2005, 12:04 AM
hey boxer2k5, i was wondering dat coz ur a good amateur fighter, wat ur trainin routine was like?

boxer2k5
09-03-2005, 02:54 AM
ill post it lata im tired

boxer2k5
09-04-2005, 10:32 AM
go in around 5 530

start stretching for like 15 mins

shadow box for like 15 mins

jump rope for 15 mins

4x3min roudn heavy bag
3x3 double end bag
3x3 pad work

i do speed bag inbetween roudns most of the time

3 sets 50, 40, 30 flutter kicks
same sets for bicycle kicks
same sets for leg raises
same sets for crunches where i kick my
legs straight out



5x50 pushups
10x10 pullups
100 arm rotations 6 different ways
50 kickouts
50 squats
100 calf raises

thats a normal day
some days are different
some conist of medicine ball workouts
days of sparring i dont do much of those other lil things
when i go to other gyms all i do is spar

i got to start running more
i pretty much cut that out of my
training lol

Inf3rn0
09-04-2005, 03:19 PM
go in around 5 530

start stretching for like 15 mins

shadow box for like 15 mins

jump rope for 15 mins

4x3min roudn heavy bag
3x3 double end bag
3x3 pad work

i do speed bag inbetween roudns most of the time

3 sets 50, 40, 30 flutter kicks
same sets for bicycle kicks
same sets for leg raises
same sets for crunches where i kick my
legs straight out



5x50 pushups
10x10 pullups
100 arm rotations 6 different ways
50 kickouts
50 squats
100 calf raises

thats a normal day
some days are different
some conist of medicine ball workouts
days of sparring i dont do much of those other lil things
when i go to other gyms all i do is spar

i got to start running more
i pretty much cut that out of my
training lol

any more you forgot about while writing out that long list.

bloody hell, you do alot.

makes mine look slightly easy. :(

oh well.

GreenTea
09-05-2005, 01:44 AM
Can I give you advice ? What a ****, I give it however:

Alternate your training routine as much as possible. After every three weeks you should change your routine by changing work-outs and by increasing intensity. Otherwise you wonīt progress.

My opinion is, that you should use the shadowboxing in the different way. When it is done correctly it is the best way to train alone.

The most important thing is, that it prepares you to miss, what you actually do most in the fight.
When shadowboxing you can move exactly as in a fight, it helps you to get better footwork. You canīt get it by doing bag work.
When shadowboxing you always punch out to your maximal reach. In bag work you easily hit by the wrong way and your arms stay bend in the end of the punch.
You can practise all the combos in shadowboxing, even those which are difficult for you to perform in the actual fight or sparring.
Shadowboxing can improve all the following aspects: footwork, hand speed, balance, technique and stamina.

However the bag works are also important but my advice is to shadowbox at least 4-6 intense rounds / training session. Donīt use this invaluable tool just for 15 minutes warm-up.

antseezee
09-05-2005, 06:49 AM
I disagree about the shadowboxing element. I've only found it effective as either a warm-up tool, or a later-on activity if you just want to give your muscles a quick flexible jolt. The art of punching is hitting something not missing. Sure, you'll miss quite a bit during a fight, but bag work builds muscle mass, tendons, cuts, and yields a cardio workout at the same time. Shadowboxing let's you practice combos and what not, just without the muscle building and tendon strength.

I've just seen no clear cut advantage from shadowboxing, unless you're the next Sugar Ray Leonard.

If you do shadowbox though, I wouldn't do it in front of a mirror or wall. I'd work on my footwork, which would mean you'd have to circle around something and what not.

GreenTea
09-05-2005, 07:39 AM
I disagree about the shadowboxing element. I've only found it effective as either a warm-up tool, or a later-on activity if you just want to give your muscles a quick flexible jolt. The art of punching is hitting something not missing. Sure, you'll miss quite a bit during a fight, but bag work builds muscle mass, tendons, cuts, and yields a cardio workout at the same time. Shadowboxing let's you practice combos and what not, just without the muscle building and tendon strength.

I've just seen no clear cut advantage from shadowboxing, unless you're the next Sugar Ray Leonard.

If you do shadowbox though, I wouldn't do it in front of a mirror or wall. I'd work on my footwork, which would mean you'd have to circle around something and what not.

As you can see I didnīt advice to cut off the bag work. I only told to alternate the way of shadowboxing. Of course the bag work does all the things you mentioned, but I wasnīt talking about that.

The art of hitting is the one half of the equation. The other half is missing, and I think that it is in everybodys case the bigger half. Of course you have to get comfortable to hit but you also have to get comfortable to miss.

Donīt just forget that.

You can do the bag work as earlier but donīt use shadowboxing only as warm-up tool. Give out all you can also when shadowboxing, I meant really ALL, and youīll notice that it isnīt just for warming-up or cooling down. It is going to be a damn hard work.

Imagine all the time when shadowboxing that you have a real adversary chasing you, who throws all kind of punches. Your work is to counter, block and avoid these punches. Attack by combinations and retreat again. Cut off the ring, escape from ropes, do the infightning, clinching etc etc.

Use your imagination. Donīt just throw useless warm-up or cooling down motions. Be there and work hard.

boxer2k5
09-05-2005, 05:55 PM
i never said i use it jsut for warmup
i just said i do it for liek 15 mins
and i do it early in my workout

my workout changes alot
depending on what my trainer wants
me to do or work on

i feel all my workous are imporant
and all will help me win fights

Kid Achilles
09-05-2005, 08:15 PM
My trainer always told me that shadowboxing was most important of all, right up there with roadwork. You ought to shadowbox for about an hour a day throughout the day. Shadwobox anytime you're alone and have nothing else to do. Don't forget to visualize an imaginary opponent.

Shadowboxing is like ultralight sparring that can be done intensely and for long periods of time without any ill effects whatsoever. It doesn't take a Harvard graduate to realize just how useful such a thing is. The truth is, shadowboxing gets boring quickly compared to jump rope and hitting the bags, so most people neglected it.

I'd be interested in seeing the boxer in action who shadowboxed for three, even four hours a day, assuming that anyone in this day and age has that kind of focus.

boxer2k5
09-05-2005, 09:25 PM
shadowboxing is cool and all and important but
i wouldnt say msot important

the most important workout to me is sparring
thats the only real workout that will prepare you
for the fight mentaly and physically

theres guys at my gym that run faster and longer than me
do mroe pullups pushups
more cut than me

but when we spar i beat their asses as if they never boxed before

sparring is the best workout to me
it tells me where my wind is
and what i need to work on

GreenTea
09-06-2005, 12:38 AM
shadowboxing is cool and all and important but
i wouldnt say msot important

the most important workout to me is sparring
thats the only real workout that will prepare you
for the fight mentaly and physically

theres guys at my gym that run faster and longer than me
do mroe pullups pushups
more cut than me

but when we spar i beat their asses as if they never boxed before

sparring is the best workout to me
it tells me where my wind is
and what i need to work on

I agree. By observing the boxerīs sparring sessions it is possible to recognize his maximum level of preparedness and readiness to take a serioius bout. Naturally this goes in hand in hand with all the mental, biological and medical factors, their levels can be seen also in sparring.

To recognize the boxerīs individual level must he or she go thru high level physical, technical and tactical work-outs and all these can be seen and arranged in sparring.

One important thing in preparing sparring session is to arrange the real fight a like surrounding. Ask your friends and relatives to come and see your sparrings. Ask your regular corner man to be there. Get the judges and press there if itīs possible. Warm-up with your coach in the locker room outside of the surrounding world. Wait alone and try to focus on the fight during the whole lonely and frustrating waiting time. This creates the atmosphere just like in the real fight and it prepares you mentally which is equally as important as physical preparedness.

Hunna
09-06-2005, 08:47 AM
Ali loved shadow sparring.
5 x 50 pushups? bs. RJJ couldnt do that. u mean 5 x 5 pushups.

lowkey77
09-06-2005, 11:29 AM
yo, b2k......5 (heh)

you do all that? damn! do you find time for school/work/women....


so, you planning to go pro? if so, when?

boxer2k5
09-06-2005, 01:41 PM
yo, b2k......5 (heh)

you do all that? damn! do you find time for school/work/women....


so, you planning to go pro? if so, when?


i made a choice between boxing and school years ago

and i kinda pushed women to the side
they are not a factor right now in my life

i work early in the mourning usually 8-3 8-5 7-4
then i eithe rgo to my moms hosue chill for a lil then go train

and i plan on going pro by 2007 depending how 06 goes
lots of fights and im trying to win all major tournys n 06

boxer2k5
09-06-2005, 01:43 PM
I agree. By observing the boxerīs sparring sessions it is possible to recognize his maximum level of preparedness and readiness to take a serioius bout. Naturally this goes in hand in hand with all the mental, biological and medical factors, their levels can be seen also in sparring.

To recognize the boxerīs individual level must he or she go thru high level physical, technical and tactical work-outs and all these can be seen and arranged in sparring.

One important thing in preparing sparring session is to arrange the real fight a like surrounding. Ask your friends and relatives to come and see your sparrings. Ask your regular corner man to be there. Get the judges and press there if itīs possible. Warm-up with your coach in the locker room outside of the surrounding world. Wait alone and try to focus on the fight during the whole lonely and frustrating waiting time. This creates the atmosphere just like in the real fight and it prepares you mentally which is equally as important as physical preparedness.

i agree
ecept for makign sparring sessions seem liek fights
i find making fights seem like sprring sessions
to be much mroe helpfull

your calmer more lose and relaxed in sparring sessions
in fights you tend to be more tensed and that anxiety hits

Kid Achilles
09-06-2005, 03:19 PM
Sparring is obviously the most important thing a boxer can do in terms of preparing himself physically and psychologically, but you can't spar every day, all day long. The punishment, even at a light level of intensity, would add up in a matter of a few years.

Shadowboxing is just a supplement for when you aren't sparring. What makes it so important is that you can do it for hours without any ill effect to your brain and still reap some great benefits. It's like "free sparring" that, while no replacement for the real thing, is essential for sharpening your tools and improving your ability to focus.

GreenTea
09-07-2005, 12:32 AM
i agree
i find making fights seem like sprring sessions
to be much mroe helpfull

your calmer more lose and relaxed in sparring sessions
in fights you tend to be more tensed and that anxiety hits

Can I ask you how you do that ? Donīt you think it would be much more easier to learn to get comfortable with noicy audience and referee and all the other fight stuff than just ignore them all ? I think it would be difficult.

GreenTea
09-07-2005, 12:35 AM
Sparring is obviously the most important thing a boxer can do in terms of preparing himself physically and psychologically, but you can't spar every day, all day long. The punishment, even at a light level of intensity, would add up in a matter of a few years.

Shadowboxing is just a supplement for when you aren't sparring. What makes it so important is that you can do it for hours without any ill effect to your brain and still reap some great benefits. It's like "free sparring" that, while no replacement for the real thing, is essential for sharpening your tools and improving your ability to focus.

I agree. Full sparring twice a week and shadowboxing every day. Light sparring or light role sparring can be done more often.

patto1984
09-07-2005, 10:32 AM
Green tea, if you do heavy weights for your legs should you just stick to them or should/can you do other excercises like run up steps or step aerobics. do they compliment each other or maybe you do them at a explosive rate? i dont jog to much i do more sprints.

Floydmayweather
09-07-2005, 04:12 PM
I also fought in Milwaukee and am in training for some big tournaments. Here is how i train

Morning Stretch Out light, bounce around, Eat
12:00 or so Go to Gym
Lift weights (explosive exercises)
Push press
Squats
Power cleans
plyometics/balance drills on half ball
Shrugs (to front and back)
Cardio (order changes everyday)
Speed bag (1,2,2, 3-5) 30 second rest
Bodybag (3,3,3) 30 second rest
shadow box until exhaustion or about 20 minutes straight
jumprope or swim (underwater shadow boxing)
Stretch out

Every day i run but i have no set time for this i find it works best at night usually.

I also do Abs every third day. Usaully 4 exersices at 2X*. This is plenty as my diet is pretty clean. My favorite is knee raises on anything on a medicine ball.
;)

boxer2k5
09-07-2005, 04:56 PM
Can I ask you how you do that ? Donīt you think it would be much more easier to learn to get comfortable with noicy audience and referee and all the other fight stuff than just ignore them all ? I think it would be difficult.



you know the saying make yourself at home

people tell you that when your in their house
so you can be at ease and comfortable

when your sparring in your own gym
your comfortable relaxed
you dont get as tired when your
comfortable you sometimes perform your best
sparring
theres nothing at stake your just in there

but at fights you can win or lose
your tensed because you dont want to
lose
you got all those people out there watching you
you got so much going through your head
sometimes you hesitate when normally you would have let
go

so i try and make it seem like its nothing
and its jsut another sparring match
so i can be as comfortable and relaxed as possible
so i can perform with an open mind

EXIGE
09-07-2005, 08:27 PM
you know the saying make yourself at home

people tell you that when your in their house
so you can be at ease and comfortable

when your sparring in your own gym
your comfortable relaxed
you dont get as tired when your
comfortable you sometimes perform your best
sparring
theres nothing at stake your just in there

but at fights you can win or lose
your tensed because you dont want to
lose
you got all those people out there watching you
you got so much going through your head
sometimes you hesitate when normally you would have let
go

so i try and make it seem like its nothing
and its jsut another sparring match
so i can be as comfortable and relaxed as possible
so i can perform with an open mind
Thats good advice. I also use this for exams and boxing.

GreenTea
09-08-2005, 12:42 AM
you know the saying make yourself at home

people tell you that when your in their house
so you can be at ease and comfortable

when your sparring in your own gym
your comfortable relaxed
you dont get as tired when your
comfortable you sometimes perform your best
sparring
theres nothing at stake your just in there

but at fights you can win or lose
your tensed because you dont want to
lose
you got all those people out there watching you
you got so much going through your head
sometimes you hesitate when normally you would have let
go

so i try and make it seem like its nothing
and its jsut another sparring match
so i can be as comfortable and relaxed as possible
so i can perform with an open mind

That is just what I meant. How can you ignore the noicy audience and all the other stuff if you are sparring in your comfortable and silent home gym without that atmosphere. Thatīs why I tried to tell you how the sparring is arranged by the top fighters. They try to make that atmosphere similar as their sparring session is, you are not. They try to adjust this kind of atmosphere in their minds as a normal situation. You have two different situations and tell me, maybe you react according to them. My advice is that give my suggestion a try. You loose nothing by doing it.

GreenTea
09-08-2005, 02:10 AM
Green tea, if you do heavy weights for your legs should you just stick to them or should/can you do other excercises like run up steps or step aerobics. do they compliment each other or maybe you do them at a explosive rate? i dont jog to much i do more sprints.

I canīt give you a simple answer. It depends on so many aspects. You must have a foundation by focusin on limit strength. After your set goal is reached you can focus on speed training. These two strenght types needs to be improved by optimal training programs.
The most optimal way to perform strenght training is cycling, because you need to alter your program after every three weeks to gain improvement. Without it you canīt progress.

So, I have no idea what is your current situation and thatīs why I canīt give you exact advices.

If you are comfortable with weight training and you have good foundation in that section you can add plyometrics in your training routine. Plyometrics maximize your speed and power. Plyometrics should be trained with aerobic basis.
One way and maybe the best way to train speed and power is complex training but you must owe a really good foundation in strenght training before you try to perform that kind of training. In complex training there is mixed strenght training and plyometrics or boxing drills in one and the same drill.
For exaple you can first do one set of squats with weights ( strenght part )and right after that you can perform squat jumps without weights ( plyometric part ). And remeber, you have to stop the plyometric performance right away when you feel that the last repetition wasnīt as fast as the previous one was, because in plyometrics you are trying to improve your speed and power, not the anaerobic endurance.
DONīT RUSH IN TO THE PLYOMETRICS OR COMPLEX ROUTINE. TAKE YOUR TIME TO ESTABILISH A GOOD FOUNDATION IN STRENGHT TRAINING FIRST.

What comes in the running, I believe that the intervals, where you are working ( running ) two or three minutes ( 1 minute rest between ) with anaerobic basis improves your endurance for the ring working. That is the most important road work training for a boxer. The sprint training is also a important one but it is aimed for the short time anaerobic activity as punch combinations performed during a fight.
BUT, you canīt perform anaerobic running in every day. You have to improve your aerobic endurance as well and thatīs why you should perform anaerobic running on mondays, wednesdays and fridays, and aerobic on tuesday, thursdays and saturdays. Sunday is for rest.

Man, that was a long story. I hope you got the answer.

patto1984
09-08-2005, 10:51 PM
lol thnx man. so the best thing to do after heavy weights is plyo. i also do 4x2min hard running and sprints. Is the best way to devolop limit strength to lift your max or is that what you mean by cycling? lift your max for a few weeks then 90% next phase and so on.
ive only really just gotten into strenght training after some advice at a training camp earlier this year, never being really strong ive always concentrated on tehcnique and speed.
thanks

patto1984
09-08-2005, 10:58 PM
and thats good to hear about the squat jumps my coach makes me do 4x30
doubt he'll ease up tho

boxer2k5
09-08-2005, 11:33 PM
That is just what I meant. How can you ignore the noicy audience and all the other stuff if you are sparring in your comfortable and silent home gym without that atmosphere. Thatīs why I tried to tell you how the sparring is arranged by the top fighters. They try to make that atmosphere similar as their sparring session is, you are not. They try to adjust this kind of atmosphere in their minds as a normal situation. You have two different situations and tell me, maybe you react according to them. My advice is that give my suggestion a try. You loose nothing by doing it.


what can i say it works for me

patto1984
09-08-2005, 11:41 PM
ill listen to other boxers in the crowd, youll usually recognize 1 or 2 of them screaming out combos or punches. they do have the best veiw so y not listen.

GreenTea
09-09-2005, 12:43 AM
lol thnx man. so the best thing to do after heavy weights is plyo. i also do 4x2min hard running and sprints. Is the best way to devolop limit strength to lift your max or is that what you mean by cycling? lift your max for a few weeks then 90% next phase and so on.
ive only really just gotten into strenght training after some advice at a training camp earlier this year, never being really strong ive always concentrated on tehcnique and speed.
thanks

You have to perform a couple ( max. 5 ) of repetitions with dead weights 80% of your maximum, not with the maximum for improving the limit srenght.

The cycling means that you have to separate your training routine into the different periods ( cycles ). It means that in every different cycle you focus on different level of volume and intensity and on different training methods.

You said that you have concentrated on technique and speed. That is the most important thing. If you are not able to throw the punch with a perfect technique you are just a lousy puncher, even if youīd be the strongest man in the world. Keep in mind that the technique and timing are everything, the strenght is just an addition.

patto1984
09-09-2005, 12:58 AM
cheers been a great help

phook
09-12-2005, 05:37 AM
how old did u start boxing, Boxer2k5? just curious