Monday gym
stretch out
5 rounds jump rope
150 pullups 150 dips
100 crunches 100 leg raises(both with medicine ball) 60 leg ups
4 rounds on double end bag
3 rounds pad work
3 rounds heavy bag to work on technique and power in my shoulders
stretch out
Tuesday
Run 4 miles (30 minutes)
15 minutes shadow box 3 pound weights
15 minutes movement
Wednesday
strecth out
3-6 rounds of sparring (3 minutes)
150 squats (increasing weight each set)
100 crunches 100 leg raises(both with medicine ball) 60 leg ups
4 rounds double end bag
3 rounds pad work(sometimes not if coach doesnt want me to after sparring)
3 rounds heavy bag
3 rounds jump rope
stretch out
Thursday
stretch
Run 4 miles (30 minutes)
15 minutes shadow box 3 pound weights
15 minutes movement
stretch
Friday
stretch out
5 rounds jump rope
200 push ups
200 rolls(back and shoulder blades dumbell excercise)
100 crunches 100 leg raises(both with medicine ball) 60 leg ups
4 rounds double end bag
3 rounds pad work
3 rounds heavy bag
stretch out
Saturday rest
Sunday
stretch
run 6 miles up and down hills(45 minutes)
stretch
i throw in movement and some shadow boxing sparadically(sp?) at days at the gym and sometimes a round or 2 on speed ball
soon ill be goin to gym 5 times a week wen coach thinks im ready then my routine will change
stretch out
5 rounds jump rope
150 pullups 150 dips
100 crunches 100 leg raises(both with medicine ball) 60 leg ups
4 rounds on double end bag
3 rounds pad work
3 rounds heavy bag to work on technique and power in my shoulders
stretch out
Tuesday
Run 4 miles (30 minutes)
15 minutes shadow box 3 pound weights
15 minutes movement
Wednesday
strecth out
3-6 rounds of sparring (3 minutes)
150 squats (increasing weight each set)
100 crunches 100 leg raises(both with medicine ball) 60 leg ups
4 rounds double end bag
3 rounds pad work(sometimes not if coach doesnt want me to after sparring)
3 rounds heavy bag
3 rounds jump rope
stretch out
Thursday
stretch
Run 4 miles (30 minutes)
15 minutes shadow box 3 pound weights
15 minutes movement
stretch
Friday
stretch out
5 rounds jump rope
200 push ups
200 rolls(back and shoulder blades dumbell excercise)
100 crunches 100 leg raises(both with medicine ball) 60 leg ups
4 rounds double end bag
3 rounds pad work
3 rounds heavy bag
stretch out
Saturday rest
Sunday
stretch
run 6 miles up and down hills(45 minutes)
stretch
i throw in movement and some shadow boxing sparadically(sp?) at days at the gym and sometimes a round or 2 on speed ball
soon ill be goin to gym 5 times a week wen coach thinks im ready then my routine will change
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