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I know this is basic to some of you so don't hate, it's just some people have asked me for an example of a training session. This is simple for a lot of you and most trainers I'm sure would follow a similar session. Remember this aint the bee-all-and-end-all but just an example:
Non-Sparring Days
Shadow Box (lots of moving, minimal punching to warm-up) 2 rounds
Shadow Box Normal 2 rounds
Heavy Bag 1 round
Punch Outs (30secs punch-outs/30secs rest) x3-6
Power Punches (all out for 1min/30secs rest) x2-4
Heavy Bag 1 round
Double-Eng Bag 2 rounds
Speed bag 2 rounds
Pad Work 3 rounds
Skipping 10mins
Plyometrics
Sparring Days
Shadow Box (lots of moving, minimal punching to warm-up) 2 rounds
Shadow Box Normal 2 rounds
Heavy Bag 3 Rounds
Double-Eng Bag 3 rounds
Speed bag 2 rounds
Spar 2-6 rounds
Skipping 10mins
Take it a bit easier on sparring days, you'll find you'll need your energy a bit more!
Peace
Non-Sparring Days
Shadow Box (lots of moving, minimal punching to warm-up) 2 rounds
Shadow Box Normal 2 rounds
Heavy Bag 1 round
Punch Outs (30secs punch-outs/30secs rest) x3-6
Power Punches (all out for 1min/30secs rest) x2-4
Heavy Bag 1 round
Double-Eng Bag 2 rounds
Speed bag 2 rounds
Pad Work 3 rounds
Skipping 10mins
Plyometrics
Sparring Days
Shadow Box (lots of moving, minimal punching to warm-up) 2 rounds
Shadow Box Normal 2 rounds
Heavy Bag 3 Rounds
Double-Eng Bag 3 rounds
Speed bag 2 rounds
Spar 2-6 rounds
Skipping 10mins
Take it a bit easier on sparring days, you'll find you'll need your energy a bit more!
Peace