5:30am: 4 mile interval jog/sprints.
Get home

2x set:
- Knees to chest x 20.
- Squats x 20.
- Sit ups with twist x 20.
- Lunges x 10 (each leg).
- Crunches x20.
- Squats x 20

- 20 fast punches 2kg weight in each hand.
- 10 press ups.
- Repeat x3 to equal 60 punches and 30 press ups in total.

Rest until I go to boxing in the evening.

I box Monday to Friday with Thursday off.

8:00pm: At boxing:
- Between 6-10 rounds warm up skipping. Could be:
3 minutes regular.
1 minute intense with 30 second break.
3 minutes, intense 10 second sprints.
2 minutes, 1 intense.

- Between 4-6 rounds ground work routine. Includes:
- Sit ups.
- Press ups.
- Star Jumps.
- Pike Sit Ups.
- Pike Jumps.
- Tuck Jumps.
- Dorsal Raises.
- Burpee Jumps.

- Between 10-15 heavy bag work. Could be:
- 1 minute intense. (30 second-1minute break)
- 3 minutes normal pace. (1 minute break)

- Between 1-3 target pads rounds.
- Concentrating solely on technique and output.

- Warm down/stretch out.

If only I could eat well. :cool:

A day in the life.

I've seen better.

I've seen better.
Thats nice.

Damn right it is ;)

Anything constructive to say? Like what I am lacking in this?

I have tested this out in fragments over the past few months... I have seen results on me personally. It may not work for others... but I have improved since using it. So tell me how it could be better...

First of all do you do your workout program every day?

First of all do you do your workout program every day?
No .

It seems a good hard program for your experience level, and you should just go for it.

Just keep in mind that you need to change things up once in a while. If you do this for too long, you'll stagnate.

I've seen better.

But you haven't DONE better. Big difference. :rolleyes:

No .

Well what days do you do it? And what are your intentions of your program?

It seems a good hard program for your experience level, and you should just go for it.

Just keep in mind that you need to change things up once in a while. If you do this for too long, you'll stagnate.
Yeah I had in mind a cross training approach to the cardio. Mixing swimming and cycling in, instead of the running... especially for the days of low intensity/rest.

Im thinking im also gonna switch up the way I hit the bag. Power shots for 3 minutes or 300 punches for 3 minutes, kinda thing.

Its not a particularly hard programme at all. I have tested the whole thing out in the past months, as I said. I can manage it all, and factor in the rest days I know this programme is custom built for me.

The main things ill mix up is the cardio and the bag work. The ground work routines are varied anyway. Sometimes we do them individually which limits us to press ups etc. Sometimes we do them in partners which opens up options like standing sit ups, leg raises etc etc. So ill just keep that going throughout.

I know for sure that with this routine, and a proper diet, I will get down under the 64kg limit and be in fighting shape. I have done my homework on the different types of stamina building/strength building incorporated in this. I think ive covered all of the bases... but obviously this is why im posting it, just in case I havent.

Well what days do you do it? And what are your intentions of your program?
Basically rest days Thursday, Saturday, Sunday.

May do light cardio on the weekends... like swimming for an hour... that is all.

My intentions are boxing. Minimum weight maximum strength/stamina. No night club muscles, although I will get them unintentionally from this programme, I know that for certain. They will be performance muscles though, not cosmetic muscles.

You have a good workout program if you are training for max strength/stamina with the lowest weight. If you are trying to get explosive, I would recommend a ton of different things.

You have a good workout program if you are training for max strength/stamina with the lowest weight. If you are trying to get explosive, I would recommend a ton of different things.
That programme incorporates explosive/staminal and speed strength.

Not so much Max strength, but I dont need that at the moment.

don't you do shadowboxing?

don't you do shadowboxing?
Everyday... I just do it on the spurr of the moment though. And when im in the gym I do it... I just didnt mention it because its not part of the main bulk of my training. Otherwise I would have mentioned the speed ball and double end bag I occasionally use at the gym also...

seems like youve got some good stuff in there. personally, i feel like you need to be throwing more punches. if i didnt miss anything, youve got your hand weight punching, your heavy bag work, and target mitts...in addition i feel like there should be shadowboxing, speedbag, double end bag, uppercut bag, etc

i guess thats just difference in training perspective: my trainer has me throwing 18+ rounds worth of hard punches everytime i work out.

seems like youve got some good stuff in there. personally, i feel like you need to be throwing more punches. if i didnt miss anything, youve got your hand weight punching, your heavy bag work, and target mitts...in addition i feel like there should be shadowboxing, speedbag, double end bag, uppercut bag, etc

i guess thats just difference in training perspective: my trainer has me throwing 18+ rounds worth of hard punches everytime i work out.
Read the post just above yours bro.

Last week I did 21 rounds on the bags... I do shadowboxing every day also. My technique isnt the thing I need to worry about, but I know why you said that. Because this plan didnt include much about the actual boxing as far as the technique goes.

Its not exclusive. I do sparring also, which I didnt mention... double end bag and speed bag (see post above)... this is just kinda like the main things I do...

P.s Uppercut bag, comes under bag work routine. There is 1 in my club, and we alternate between every single bag in a circuit.

Dont worry I got it all covered. ;)

dont listen to smokin he doesnt know ****. i bet he's never sparred before.ahahahaha

dont listen to smokin he doesnt know ****. i bet he's never sparred before.ahahahaha
I wonder why he said he's seen better and then said its good for what im doing... :confused:

It didnt mention sparrin do you not spar?

how often do you spar?

how often do i spar?

sorry old son, thats what i get for not reading all the posts in a thread before posting.

if you hit the bags with regularity, then i think your training routine is pretty sound; i like the groundwork you do, cuz im not gonna lie, i slack on the pushups/burpees....i can punch, but ive never had great upperbody strength. :(

I wonder why he said he's seen better and then said its good for what im doing... :confused:


he goes by what he hears

how often do i spar?

not you the thread starter..

I sparr once a week.

I sparr once a week.

and you go boxing everyday apart from thursdays.. dam your lucky. i can only got twice a week coz thats all thats available for non registered people.

are you registered? at your gym as an amatuer boxer?

and you go boxing everyday apart from thursdays.. dam your lucky. i can only got twice a week coz thats all thats available for non registered people.

are you registered? at your gym as an amatuer boxer?
Im not registered at this precise moment, but im pushing to be registered and some of my trainers want me to be registered. Theres 1 thats not sure... I really dont know why. I beat up some of his registered boxers all the time. :rolleyes:

Anyways I could go on a thursday, but I work that night. I might try and switch it to Saturday so I can go then too, and just have the weekends off, but that might backfire...

I've seen better.
There you go again. You've seen better, In it never BEEN it huh smokin, thats why you hate so much

5:30am: 4 mile interval jog/sprints.
Get home

2x set:
- Knees to chest x 20.
- Squats x 20.
- Sit ups with twist x 20.
- Lunges x 10 (each leg).
- Crunches x20.
- Squats x 20

- 20 fast punches 2kg weight in each hand.
- 10 press ups.
- Repeat x3 to equal 60 punches and 30 press ups in total.

Rest until I go to boxing in the evening.

I box Monday to Friday with Thursday off.

8:00pm: At boxing:
- Between 6-10 rounds warm up skipping. Could be:
3 minutes regular.
1 minute intense with 30 second break.
3 minutes, intense 10 second sprints.
2 minutes, 1 intense.

- Between 4-6 rounds ground work routine. Includes:
- Sit ups.
- Press ups.
- Star Jumps.
- Pike Sit Ups.
- Pike Jumps.
- Tuck Jumps.
- Dorsal Raises.
- Burpee Jumps.

- Between 10-15 heavy bag work. Could be:
- 1 minute intense. (30 second-1minute break)
- 3 minutes normal pace. (1 minute break)

- Between 1-3 target pads rounds.
- Concentrating solely on technique and output.

- Warm down/stretch out.

If only I could eat well. :cool:

A day in the life.

In all it's not bad, excessive with the jump rope " a lot of old school trainers Like mine only use the jump rope to warm up saying it's only necessary on off roadwork days" I, personally would trade in some of that time for skills training. ie. speed bag, slip bag, and double end bag. I like everything, I have one question. How many rnds do you spar? I do 10+ three times a week, using the ring time for various drills ie. defense only, body shots only maybe once a week with a good hard session full speed maybe 70 80% power. not trying to kill eachother but getting the feeling of the shots.but you just need to add variety to keep it from being too routine

In all it's not bad, excessive with the jump rope " a lot of old school trainers Like mine only use the jump rope to warm up saying it's only necessary on off roadwork days" I, personally would trade in some of that time for skills training. ie. speed bag, slip bag, and double end bag. I like everything, I have one question. How many rnds do you spar? I do 10+ three times a week, using the ring time for various drills ie. defense only, body shots only maybe once a week with a good hard session full speed maybe 70 80% power. not trying to kill eachother but getting the feeling of the shots.but you just need to add variety to keep it from being too routine
I love the jump rope... and I need to do more boxing period. If I could I would train professional without actually being one I would. My destiny is to get to the Brendan Ingle gym in Sheffield before the end of next year, to win my first amateur fight and learn my own style (be totally unique). Im already on my way to each one of those tasks...

Im doing the speed rope rounds for intensity and stamina. I only do probably 6 rounds sparring... :cool:

I love the jump rope... and I need to do more boxing period. If I could I would train professional without actually being one I would. My destiny is to get to the Brendan Ingle gym in Sheffield before the end of next year, to win my first amateur fight and learn my own style (be totally unique). Im already on my way to each one of those tasks...

Im doing the speed rope rounds for intensity and stamina. I only do probably 6 rounds sparring... :cool:
Well the jump rope is a good exersize for anyone who can do it. The problem I have with it is that it is a mostly aerobic exersize. Which at best only offers mimimal benifit in a sport like boxing. Which is largly bursts of anaerobic exertion. When I train I like to keep it as close to what My body needs to perform in the ring. I get plenty of aerobic exersize through my road work-which is why I relate to some trainers using the jump rope for warm up on non road work days. But if it works your way then great. You mentioned the speed rope rnds. so I guess if you are intense with them your doing yourself justice. It does sound like you have a good grasp on what you need to do to be in shape for this sport stay on the right track.