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Afternoon gym work (two days on, one day off);
50mins of heavy bag or 12 rounds of sparring
15mins of skipping (jump rope) focussing on calf flexion
Then 60 blows to body with medicine ball, 60 blows to body with boxing glove, and 60 blows to body with bare fist
Strength work (two days on, one day off);
Day 1-Squat (180kgx5x5)
Day 2-Bench Press (145kgx5x5)
Day 3-Rest
Day 4-Repeat
(Instead of adding 2.5kg weight to bar each week, David adds time on descend for a couple of weeks and then adds 5kg to bar)
Circuit training (two days on, one day off);
Weighted pull-up - 3x8
Cable rotation to punch - 3x10 each side
Russian twist - 3x8 (on exercise ball with weight plate)
Flying stance - 2x20 (plyometric backward-forward jumps in boxing stance)
Clap push-up - 3x20secs
Ball curl to throw - 2x10 (medicine ball throw on exercise ball)
Pad drill - 3x60secs
Evening running (two days on, one day off);
100 100-metre sprints
When not training for a fight, David for one day on and two days off will do barbell rotations to punch for 3 sets of 8 reps, maintenance work on squat and bench press, then barbell rotations to punch for 40-60 reps, followed by 30mins of heavy bag and some circuits.
50mins of heavy bag or 12 rounds of sparring
15mins of skipping (jump rope) focussing on calf flexion
Then 60 blows to body with medicine ball, 60 blows to body with boxing glove, and 60 blows to body with bare fist
Strength work (two days on, one day off);
Day 1-Squat (180kgx5x5)
Day 2-Bench Press (145kgx5x5)
Day 3-Rest
Day 4-Repeat
(Instead of adding 2.5kg weight to bar each week, David adds time on descend for a couple of weeks and then adds 5kg to bar)
Circuit training (two days on, one day off);
Weighted pull-up - 3x8
Cable rotation to punch - 3x10 each side
Russian twist - 3x8 (on exercise ball with weight plate)
Flying stance - 2x20 (plyometric backward-forward jumps in boxing stance)
Clap push-up - 3x20secs
Ball curl to throw - 2x10 (medicine ball throw on exercise ball)
Pad drill - 3x60secs
Evening running (two days on, one day off);
100 100-metre sprints
When not training for a fight, David for one day on and two days off will do barbell rotations to punch for 3 sets of 8 reps, maintenance work on squat and bench press, then barbell rotations to punch for 40-60 reps, followed by 30mins of heavy bag and some circuits.
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