First fight in a month - getting conflicting advice on how to train

[riverfish]

Boxing newbie here. I’ve been boxing on and off for more than a year just to stay in shape with very some occasional sparring. I only started training more seriously 3 weeks ago when I got confirmed for my first fight that’s happening in a month, which is like a “white collar” charity event. The format is 3 x 2 min rounds.

As part of the competition, we get free personal training at a boxing gym which is more “modern”. I don’t want to **** on them, but it’s more of a boxercise plaxe and a lot of the trainers actually have a Muay Thai background so I decided to start training at a proper old school boxing gym this week.

This gym has a good reputation having trained up a lot of amateurs and a few pros in the past. There are also a few former heavyweight and middleweight champions back in the day who coach there too.

However, today I just had a personal training session with the one coach at the modern gym who has a boxing background. He’s young (probably mid 20s), but he’s fought since he was 11 and today he told me to stop all long distance running and do tabata sprints (20s on / 10 off) instead. He also said I should be doing weightlifting 4 times a week as well.

He also had me doing some pretty complex defense drills like punching to the body while slipping and then pivoting out with a hook, while my old school coach has really focused on fundamentals like stance, guard and straight punches.

At this point I’m not sure who to listen to: old school coach or new school coach?

My current routine is:

Monday/Wednesday/Friday
AM:
3 mile run in 22 mins.
Pull-ups/dips/plank.
Sledgehammer and punch speed exercise with resistance band.

Tuesday/Thursday
AM:
4x 2:30 min sprints with 1 min break in between (trying to work this up to 3 mins).
Pull-ups/pushups/sit-ups.
Agility ladder drills.

Monday/Wednesday/Friday/Saturday
PM:
Training at the old school gym (which is usually warmup/jump rope/shadow boxing/mitts/heavy bag/sparring/abs plus whatever drills my coach feels like that day)

[Brymansteel]

There are alot of approaches to training, a good coach will give you the right program for you, so its hard to say over the internet what is best. Any training that best simulates boxing will work best, sparring (does not have to always be hard sparring) hand pads, bag work, etc. I like to combine sprints on a treadmill with hard rounds on the heavy bag (1 min full on sprint, 2 mins intense heavy bag work, 1 min rest, 3+ rounds.) The exhuastion level will be similar to what you will feel in the ring.

To answer your actual question, i like the old school coaches plan better but there is value to both. I wouldn't worry about weights in this case. 1 month on weights wont do you much good and will take way valuable time from boxing.
Whats gonna happen on fight day is probably this: you and your opponent both wont sleep much the night before, you will each look like giants to each other, you'll get in the ring and forget most of what you know and tense up so much while punching and moving you will barely be able to breath. One of you will forget a little less, or be a bit luckier, more tough under pressure, or something along those lines and will probably win. So anything you can do to be mentally ready for fight day will do you way more good than 1 month of sprints, runs or weights. Try to get lots of time in a ring, focus on keeping your hands up, jabbing and moving, 3 sinple things that might win you the fight. You gotta remember them when your tired though thats the hard part.

[Lucky86]

Do both gyms train competitive boxers? If so which gym has the better fighters?
This is your first fight. The basics of chin down hands up and straight punches will win you the fight. I would not waste my time weightlifting for a boxing match in 2 months. If you are all swollen and sore you’ll box like **** for a day at least. Spar as much as possible focus on speed getting in and out and staying busy.
I do recommend a sprinting heavy type of running. Especially considering 2 min rounds. I would run a 400 meter track sprint 100 jog 100 for 3-4 3min rounds to help mimic an amateur fight. You try to train your body to recover energy while you are still moving at a slower pace.
I forgot to add I would have a 15 min warm up run to get to the track.

[riverfish]

The modern boxfit style gym doesn't train any competitive fighters whatsoever. The old school one does and many of them. In fact it's probably the most well-known boxing gym in Philly.

[Lucky86]

The modern boxfit style gym doesn't train any competitive fighters whatsoever. The old school one does and many of them. In fact it's probably the most well-known boxing gym in Philly.

Then the choice should be clear.