View Full Version : Please Rate This Workout Considering My Goals!


FalconFader
05-17-2011, 10:40 PM
OK, I started boxing 6 months ago and it has become a serious passion. I am very interested in starting an amateur fight career soon and need a little advice on my workout/prep for fighting.

3 minute rounds with 1 minute break for the following.

3x Jump rope for a warmup

3x shadow boxing increasing intensity each round

3x heavy bag at high intensity

3x rounds sparring

3x jump rope for cool down

Then I lift weights basically until failure with different body parts daily.

5 days a week.

Is this a good way to prepare for amateur fighting in anyone who has experience? Also my diet is mostly protein and carbs with as low fat as possible.

Any advice will help! I find the trainers at my gym just do not offer enough personal attention to really learn true skills. Its more like they say your looking great and move on to someone else.

red boy
05-18-2011, 06:02 AM
OK, I started boxing 6 months ago and it has become a serious passion. I am very interested in starting an amateur fight career soon and need a little advice on my workout/prep for fighting.

3 minute rounds with 1 minute break for the following.

3x Jump rope for a warmup

3x shadow boxing increasing intensity each round

3x heavy bag at high intensity

3x rounds sparring

3x jump rope for cool down

Then I lift weights basically until failure with different body parts daily.

5 days a week.

Is this a good way to prepare for amateur fighting in anyone who has experience? Also my diet is mostly protein and carbs with as low fat as possible.

Any advice will help! I find the trainers at my gym just do not offer enough personal attention to really learn true skills. Its more like they say your looking great and move on to someone else.


With the weight training I think youre better doing higher weights lower reps as that will increase your strength.

Doing it to failure just gives you shape

fordhamboxing
05-18-2011, 10:40 AM
OK, I started boxing 6 months ago and it has become a serious passion. I am very interested in starting an amateur fight career soon and need a little advice on my workout/prep for fighting.

3 minute rounds with 1 minute break for the following.

3x Jump rope for a warmup

3x shadow boxing increasing intensity each round

3x heavy bag at high intensity

3x rounds sparring

3x jump rope for cool down

Then I lift weights basically until failure with different body parts daily.

5 days a week.

Is this a good way to prepare for amateur fighting in anyone who has experience? Also my diet is mostly protein and carbs with as low fat as possible.

Any advice will help! I find the trainers at my gym just do not offer enough personal attention to really learn true skills. Its more like they say your looking great and move on to someone else.


What's your height and weight? Also, if you're gym doesn't have good trainers find another gym before beginning a career

FalconFader
05-18-2011, 02:31 PM
Im currently 6'4 210lbs..was 225 but as of late I have put some hours in. Not in amazing shape right now but doing ok. I have raised the rounds to 5 for each workout. When im in top shape im around 195 200 but toned, i had a long winter of beer drinking and eating not so clean, so the 15-20 pounds of fat has to go and i feel i could do very well at 205(cruiser weight). I could walk around at 225 no problem when not training which seems about normal in research i have done with other people my size.

Your right about the gym. I guess its time to go on the hunt for a trainer who wants to make a champ!

fordhamboxing
05-18-2011, 06:11 PM
I gotta tell you I do the following workout normally when I go into my gym, but bear in mind I have a great trainer who fights himself.

Warmup: 1 mile jog and 3 rounds jumprope

Boxing Workout:
3 rounds shadowboxing
4 rounds sparring
2 rounds pad work
1 round heavy bag
1 round double end bag
1 round uppercut bag
1 round what I call the 'wallbag' it's a bag on a wall
3 rounds speedbag

Then I'll either do leg workouts, ab workouts, or upper body workouts or some combination of 2 if it's called for. In your case if you don't have a trainer that cares/knows what he talks about I'd actually avoid doing too much boxing stuff because you'll just develop bad habits. It's vital to start with a good base

Maxgaggi
05-18-2011, 07:20 PM
Since youīre a beginner Iīd also advise you to concentrate more on the technique rather than stressing your body out so much. Your training is pretty tough, but if uīre ok with it, and you manage to keep your technique tight while pushing so hard then go for it. I wouldnīt advise you to spar every day though, Iīd rather go more for "fight combos", hitting on youīr partnerīs guard.

If it helps you, this is my training regime, Iīm in top shape right now and fighting at the Brazilian State championships (I also work, which is a major factor for a boxerīs mental and physical stress):

- 5 minute stretching
- 15 minute warm up made of running and aerobic exercises
- 3 x 2 minute shadowboxing with 1kg weights (1st only straights, 2nd straights and hooks, 3rd complete)
- 3 x 2 minute "fight simulation", throwing combos on the opponentīs guard, or he has to bob and weave, 1 combo each.
- 1 x 2 minute intensive round sparring only striking with left arm
- 1 x 2 minute intensive round sparring only striking with right arm
- 1 x 2 minute intensive round sparring striking with both hands (itīs light sparring, 50% of strength as proper sparring is just once a week, 4 rounds)
- 2 x 2 minute rounds of mitt work
- 2 rounds of shadow boxing with no weight just to loosen up
- 500 mixed abs consecutively
- 5 minute stretching

Note that the brazilian amateur boxing school is much less about power, and more about speed and coordination, we work more on a slick type of boxing here, rather than a power punch stiff boxing style. Some times our trainer asks us to spar hands low, to work on our foot work and work on our distance. When we donīt do mitt work we do heavy bags.

This routine happens on mondays and wednesdays, sparring on fridays. I do 8 km runs on tuesdays and wednesdays.

Saturdays and Sundays I basically just fXXX like a rabbit lol.

Hope this helps!

FalconFader
05-18-2011, 08:44 PM
Thanks a lot maxgaggi. Your routine looks great! My footwork and movement is one of my weaker areas obviously due to my height and size. I'm sure its common to some level that you don't see a heavyweight move quite as much as a lightweight but i still would like to be better. Also one more question. I find when shadow boxing I'm throwing a lot of the same combo's this might be pure inexperience but there are only so many combos one can throw. Its settled.. i NEED a goodctrainer!

Maxgaggi
05-19-2011, 04:33 PM
Thanks a lot maxgaggi. Your routine looks great! My footwork and movement is one of my weaker areas obviously due to my height and size. I'm sure its common to some level that you don't see a heavyweight move quite as much as a lightweight but i still would like to be better. Also one more question. I find when shadow boxing I'm throwing a lot of the same combo's this might be pure inexperience but there are only so many combos one can throw. Its settled.. i NEED a goodctrainer!

Definately, you do. I started boxing at 18. Iīm 25 now. I learned more during this last year than during the past 6 years of boxing, LOL. I just used to go from gym to gym cos I was scared to test myself with the best. So as soon as I was mature enough I moved to the gym Iīm at right now, which is full of national champions and former international champs. Everything changed, some trainers just see flaws that most of the others donīt.