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Right so because of the pandemic that's going on, I can't train like I used to, you know going to the gym 5 times a week, sparring, padwork etc. So I've had to develop my own routine. Currently I can only go to the boxing gym 1 day per week, simply because they are only putting on 1 session a week.
Glossary of terms:
Virtual sparring - sparring against someone in a video, look it up on YouTube
Virtual padwork - doing padwork with someone in a video, again look it up on YouTube.
Speed punches - throwing a punch as fast as possible for 30 seconds, so like jab for 30, right hand for 30 etc.
Reflex ball - just look it up, good for hand to eye coordination
Monday
Boxing
warm up
3 rounds shadow boxing
6 round virtual sparring
4 round virtual pads
Speed punches
Reflex ball
100 push ups
100 rows
100 squats
100 abs
Tuesday
Strength and conditioning (all are super sets and are 3 sets each)
1. Weighted squats 20x and glute bridges 20x
2. 20 pull ups and 1:30 of calf raises
3. 12 single leg squats and 20 straight leg deadlift
4. 20 floor curls and a minute of wrist curls
5. 20 chin ups and a minute of lunges
6. 1 minute of Kettle bell swings and 1 minute of fast rotations with weight.
7. 20 Wall slides and a minute of moving a band overhead and behind my back
Wednesday
Boxing
Warm up
3 rounds shadow boxing
3 rounds Defense + counter
3 rounds body combos
2 rounds jab
Speed punches
Reflex ball
100 push ups
100 rows
100 squats
100 abs
Thursday
A proper boxing gym session (which is usually bagwork and a circuit) or same as Tuesday
Friday
Boxing
Warm up
3 rounds shadow boxing
3 Rounds virtual sparring
3 round virtual pads
3 intense shadow boxing
Speed punches
Reflex ball
100 push ups
100 rows
100 squats
100 abs
Rest on weekend
Stats
15 year old
Male
150lbs
5ft 10
Been training as a boxer for 6.5 year and registered as an amateur for 2.5
Glossary of terms:
Virtual sparring - sparring against someone in a video, look it up on YouTube
Virtual padwork - doing padwork with someone in a video, again look it up on YouTube.
Speed punches - throwing a punch as fast as possible for 30 seconds, so like jab for 30, right hand for 30 etc.
Reflex ball - just look it up, good for hand to eye coordination
Monday
Boxing
warm up
3 rounds shadow boxing
6 round virtual sparring
4 round virtual pads
Speed punches
Reflex ball
100 push ups
100 rows
100 squats
100 abs
Tuesday
Strength and conditioning (all are super sets and are 3 sets each)
1. Weighted squats 20x and glute bridges 20x
2. 20 pull ups and 1:30 of calf raises
3. 12 single leg squats and 20 straight leg deadlift
4. 20 floor curls and a minute of wrist curls
5. 20 chin ups and a minute of lunges
6. 1 minute of Kettle bell swings and 1 minute of fast rotations with weight.
7. 20 Wall slides and a minute of moving a band overhead and behind my back
Wednesday
Boxing
Warm up
3 rounds shadow boxing
3 rounds Defense + counter
3 rounds body combos
2 rounds jab
Speed punches
Reflex ball
100 push ups
100 rows
100 squats
100 abs
Thursday
A proper boxing gym session (which is usually bagwork and a circuit) or same as Tuesday
Friday
Boxing
Warm up
3 rounds shadow boxing
3 Rounds virtual sparring
3 round virtual pads
3 intense shadow boxing
Speed punches
Reflex ball
100 push ups
100 rows
100 squats
100 abs
Rest on weekend
Stats
15 year old
Male
150lbs
5ft 10
Been training as a boxer for 6.5 year and registered as an amateur for 2.5
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