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Goals
I'm not looking to be a professional or anything I'm just looking to learn a new sport, get fit and maybe get to a level where I could do some sparring.
Boxing Specific-
Following from *************;
Frequency: Building up to 5 times per week (2 days with a trainer and 3 at home)
At the gym the sessions are usually warm up, ab work, then heavy bag/pads/ technique work for the rest of the session.
At home;
1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between
2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between.
1st round - focus on footwork
2nd round - add a jab to your footwork
3rd round - do 1-2 combinations for the entire round.
3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest)
Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed.
Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout)
Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions.
Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches).
Round 5: Free for all - hit away
Round 6: Sprints - 1 minute of continuous punching to the head. Think speed, not power - let your hands fly as fast as you can.
If you want, add another Round but this time focus on 1 minute of power punches rather than speed. (If you are beginning, you are going to be wasted by now...)
Roadwork
I had knee surgery a couple of years ago and haven't ever really gradually gotten back into running so everytime I start I struggle with knee pain. Program is from BreakingMuscle.com..
3 x per week
Week 1 ***8211; Jog 1/Walk 4 x 6 (eg Jog 1min,walk 4mins, repeat 6 times)
Week 2 ***8211; Jog 2/Walk 3 x 6
Week 3 ***8211; Jog 3/Walk 2 x 6
Week 4 ***8211; Jog 4/Walk 1 x 6
Week 5 ***8211; Jog 6/ Walk 4 x 4
Week 6 ***8211; Jog 7/ Walk 3 x 4
Week 7 ***8211; Jog 8/ Walk 2 x 4
Week 8 ***8211; Jog 12/Walk 3 x 3
Week 9 ***8211; Jog 13/Walk 2 x 3
Week 10 ***8211; Jog 14/Walk 1 x 3
Week 11 ***8211; Jog 17/Walk 3 x 3
Week 12 ***8211; Jog 19/Walk 1 x 3
Week 13 ***8211; Jog 60 mins.
Week 14-Whenever - 2X45 min runs a week, 1X60-90min run
When I can handle that easily and consistently I'll drop 1-2 of the runs and do interval training instead (400s/Hill Sprints)
If my knee still can't handle that I'll sub running for bike.
Strength training
Day 1
Squat, 3 sets of 5
Bench Press, 3 sets of 5
Rows, 3 sets of 5
Ab + Neck work
Day 2
Deadlift, 3 sets of 3
Military Press, 3 sets of 5
Chinups or pull ups, 3 sets of 10, add weight if neccessary
Ab + Neck work
Day 3
Step-ups, 3 sets of 10
Push Press or Incline Press or Dips, 3 sets of 5
Power Cleans or Power Snatches, 5 sets of 3
Ab + Neck work
Opinions?
Obviously it's a lot for starting out. Starting out with just the boxing days in the gym, when I get used to 5 days a week doing that I'll add in the roadwork, and then when I can do 5 days boxing and the 3 runs a week I'll start adding in the strength work then.
I'm not looking to be a professional or anything I'm just looking to learn a new sport, get fit and maybe get to a level where I could do some sparring.
Boxing Specific-
Following from *************;
Frequency: Building up to 5 times per week (2 days with a trainer and 3 at home)
At the gym the sessions are usually warm up, ab work, then heavy bag/pads/ technique work for the rest of the session.
At home;
1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between
2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between.
1st round - focus on footwork
2nd round - add a jab to your footwork
3rd round - do 1-2 combinations for the entire round.
3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest)
Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed.
Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout)
Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions.
Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches).
Round 5: Free for all - hit away
Round 6: Sprints - 1 minute of continuous punching to the head. Think speed, not power - let your hands fly as fast as you can.
If you want, add another Round but this time focus on 1 minute of power punches rather than speed. (If you are beginning, you are going to be wasted by now...)
Roadwork
I had knee surgery a couple of years ago and haven't ever really gradually gotten back into running so everytime I start I struggle with knee pain. Program is from BreakingMuscle.com..
3 x per week
Week 1 ***8211; Jog 1/Walk 4 x 6 (eg Jog 1min,walk 4mins, repeat 6 times)
Week 2 ***8211; Jog 2/Walk 3 x 6
Week 3 ***8211; Jog 3/Walk 2 x 6
Week 4 ***8211; Jog 4/Walk 1 x 6
Week 5 ***8211; Jog 6/ Walk 4 x 4
Week 6 ***8211; Jog 7/ Walk 3 x 4
Week 7 ***8211; Jog 8/ Walk 2 x 4
Week 8 ***8211; Jog 12/Walk 3 x 3
Week 9 ***8211; Jog 13/Walk 2 x 3
Week 10 ***8211; Jog 14/Walk 1 x 3
Week 11 ***8211; Jog 17/Walk 3 x 3
Week 12 ***8211; Jog 19/Walk 1 x 3
Week 13 ***8211; Jog 60 mins.
Week 14-Whenever - 2X45 min runs a week, 1X60-90min run
When I can handle that easily and consistently I'll drop 1-2 of the runs and do interval training instead (400s/Hill Sprints)
If my knee still can't handle that I'll sub running for bike.
Strength training
Day 1
Squat, 3 sets of 5
Bench Press, 3 sets of 5
Rows, 3 sets of 5
Ab + Neck work
Day 2
Deadlift, 3 sets of 3
Military Press, 3 sets of 5
Chinups or pull ups, 3 sets of 10, add weight if neccessary
Ab + Neck work
Day 3
Step-ups, 3 sets of 10
Push Press or Incline Press or Dips, 3 sets of 5
Power Cleans or Power Snatches, 5 sets of 3
Ab + Neck work
Opinions?
Obviously it's a lot for starting out. Starting out with just the boxing days in the gym, when I get used to 5 days a week doing that I'll add in the roadwork, and then when I can do 5 days boxing and the 3 runs a week I'll start adding in the strength work then.
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