My Training Schedule As Of 18/09/06.

[KingDosia]

5:30am: 4 mile interval jog/sprints.
Get home

2x set:
- Knees to chest x 20.
- Squats x 20.
- Sit ups with twist x 20.
- Lunges x 10 (each leg).
- Crunches x20.
- Squats x 20

- 20 fast punches 2kg weight in each hand.
- 10 press ups.
- Repeat x3 to equal 60 punches and 30 press ups in total.

Rest until I go to boxing in the evening.

I box Monday to Friday with Thursday off.

8:00pm: At boxing:
- Between 6-10 rounds warm up skipping. Could be:
3 minutes regular.
1 minute intense with 30 second break.
3 minutes, intense 10 second sprints.
2 minutes, 1 intense.

- Between 4-6 rounds ground work routine. Includes:
- Sit ups.
- Press ups.
- Star Jumps.
- Pike Sit Ups.
- Pike Jumps.
- Tuck Jumps.
- Dorsal Raises.
- Burpee Jumps.

- Between 10-15 heavy bag work. Could be:
- 1 minute intense. (30 second-1minute break)
- 3 minutes normal pace. (1 minute break)

- Between 1-3 target pads rounds.
- Concentrating solely on technique and output.

- Warm down/stretch out.

If only I could eat well.

A day in the life.

In all it's not bad, excessive with the jump rope " a lot of old school trainers Like mine only use the jump rope to warm up saying it's only necessary on off roadwork days" I, personally would trade in some of that time for skills training. ie. speed bag, slip bag, and double end bag. I like everything, I have one question. How many rnds do you spar? I do 10+ three times a week, using the ring time for various drills ie. defense only, body shots only maybe once a week with a good hard session full speed maybe 70 80% power. not trying to kill eachother but getting the feeling of the shots.but you just need to add variety to keep it from being too routine

[Exige Jr]

In all it's not bad, excessive with the jump rope " a lot of old school trainers Like mine only use the jump rope to warm up saying it's only necessary on off roadwork days" I, personally would trade in some of that time for skills training. ie. speed bag, slip bag, and double end bag. I like everything, I have one question. How many rnds do you spar? I do 10+ three times a week, using the ring time for various drills ie. defense only, body shots only maybe once a week with a good hard session full speed maybe 70 80% power. not trying to kill eachother but getting the feeling of the shots.but you just need to add variety to keep it from being too routine

I love the jump rope... and I need to do more boxing period. If I could I would train professional without actually being one I would. My destiny is to get to the Brendan Ingle gym in Sheffield before the end of next year, to win my first amateur fight and learn my own style (be totally unique). Im already on my way to each one of those tasks...

Im doing the speed rope rounds for intensity and stamina. I only do probably 6 rounds sparring...

[KingDosia]

I love the jump rope... and I need to do more boxing period. If I could I would train professional without actually being one I would. My destiny is to get to the Brendan Ingle gym in Sheffield before the end of next year, to win my first amateur fight and learn my own style (be totally unique). Im already on my way to each one of those tasks...

Im doing the speed rope rounds for intensity and stamina. I only do probably 6 rounds sparring...

Well the jump rope is a good exersize for anyone who can do it. The problem I have with it is that it is a mostly aerobic exersize. Which at best only offers mimimal benifit in a sport like boxing. Which is largly bursts of anaerobic exertion. When I train I like to keep it as close to what My body needs to perform in the ring. I get plenty of aerobic exersize through my road work-which is why I relate to some trainers using the jump rope for warm up on non road work days. But if it works your way then great. You mentioned the speed rope rnds. so I guess if you are intense with them your doing yourself justice. It does sound like you have a good grasp on what you need to do to be in shape for this sport stay on the right track.