Post your boxing workout routine

[OldMoney91]

including how many rounds you do for each exercises and how many times a week.

I just need some ideas of a workout routine i could use to mix things up a lil bit instead of always doing the same training over and over.

[Journeyman]

warmup with some jumprope, shadowboxing(4-5rounds)

get wrapped up and heavybag/mitt work(6-7 rounds)

sparring(5-6 rounds)

abs/stretching


this is maybe 3~4times a week, and on rest days running or simply resting

i know this is not the workout routine of professionals, but with work and school/responsibilities it all still seems to work in the amateurs...

[gatorDelux]

run early as ****

go back to bed then in the afternoon go to the gym and do all that ****

[Danny Gunz]

This is my workout from about a year ago when I was boxing right now I had to take a year off for classes and work.

MWF

AM (about 50 minutes maybe longer):
2 run mile warm up
10 hill runs
Resistance band running
Then sprints
About 10 minutes of ab workouts afterwards, usually mixed it up with like 9 or 10 different exercises

PM
Warm up/ stretching: Light jog and some jump ropes, followed by dynamic stretching
Heavy bag: Usually about 4 rounds
Mitt Work: For however long my coach had me do it for I'd say around 3 rounds
Speed Bag: Usually 4-6 rounds of speed bag
Sparring: I would usually only spar for once a week and the sessions were usually different in time

T,TH (Weightlifting)

Workout A (all workouts 5 x 5):

Squat
Bench Press
Barbell Rows
Dips and Pullups

Workout B:

Squat
Shoulder Press
Deadlifts
Shrugs

For my lifting I try and do all compound exercises especially when I'm training.

Edit: Mind you this is in the peak of my training, as soon as I had to work more and have other obligations I wasnt able to maintain this routine.

[dan_cov]

My workouts are rarely ever the same. The only thing that really stays the same is my morning run & my warm up.

Take my amino's, apple, multi-vits upon wakening.
Morning run - End of that I have my whey/carbs etc
Hour later is breakfast.

Bike to the gym, plyometrics, shadow boxing, 3x3 sparring usually two different guys. Speed ball to finish up.

Sparring twice a week, mitt-work usually twice.

Weights 3 times a week - Deadlifts, squats, bridges etc

5/6 meals a day, 4000+ cals.
As little sugar as possible - med carbs (oats, brown rice etc) med fats (nuts, fish etc) high protein (chicken, steak, fish etc)

I like to keep my body guessing & switch my routines/sets/times etc
I personally do not believe in having the same workouts everyday
1. It would bore me.
2. My body would get to used to it.

[bernardotelo]

I go to the gym at around 7pm we start running and run until 8-8:30pm then we warm up and do boxing

[Danny Gunz]

This thread should be sticky'd I'd love to see everyone's workout here.

Along with a Diet thread.

[IronBoxer]

I do roadwork Monday thru Saturday, Sunday is always an off day. I get up at 7:00 a.m. and run anywhere from 3.5-6 miles depending on how I'm feeling. I utilize an eight week training cycle with a one week recovery afterwards. The following is an example of what I do although I like to change things up a bit as to not make things stagnant.

Monday Wednesday Friday(late afternoon/early evening)
1.10 minute warm up jogging followed by dynamic stretching
2.Shadow boxing with therabands for 3, 5 minute rounds
3.Mitt work for 4, 3 minute rounds
4.Heavy Bag for 6, 3 minute rounds
5.Speed Bag for 3, 3 minute rounds
6.Sparring for 4, 4 minute rounds(fresh individual every round)*
Except sparring, rest intervals are 30 seconds. Sparring is 1 full minute of rest.

I like to end my workout with either calisthenics in either circuit fashion or straight sets and/or wind sprints. Below are some of the exercises I do and again I always change things up

1.Parallel bar dips
2.Squat thrust
3.Inverted row
4.Neck bridges
5.V-ups

Tuesday and Thursday(Strength Training)(3 sets of 5 reps)

I only do lower body lifts. Squats and deadlifts. I do cals for my upper body