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Old 12-09-2006, 11:55 AM #1
Tarheels Tarheels is offline
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Default New boxer training routine

Well I've just started getting into boxing along with a couple of my friends. I plan to train at my house for around a month before I get into a gym. Im 15 yeards old, 5'6, and around 125 pounds. Im not in that great of shape mainly cardio vascular wise but I plan to change that. I also have basketball practice once a week and games one to two times a week. Well heres my routine let me know what you think.

Training Routine

Do stretching before every work out. Also every night 100 sit-ups ans push-ups. Work outs at the YMCA will happen three times through out the week. On those days I will rotate what I workout between benching routine, biceps routine, and legs routine.

Monday-
Jog 15 minutes, walk when needed
Jump rope 15 minutes in sets of 5 minutes
Shadow boxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Shadowboxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Pads if available

Tuesday-
Work out at the YMCA biceps routine
Heavy bag for 5 rounds of 3 minutes
Pads if available

Wednesday-
Jog 15 minutes, walk when needed
Jump rope 15 minutes in sets of 5 minutes
Shadow boxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Shadowboxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Pads if available

Thursday-
Work out at the YMCA bench.
Heavy bag 5 rounds of 3 minutes
Pads if available

Friday-

Jog 15 minutes, walk when needed
Jump rope 15 minutes in sets of 5 minutes
Work out at the YMCA legs
Shadow boxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Shadowboxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Pads if available

Saturday-
Jog 15 minutes, walk when needed
Jump rope 15 minutes in sets of 5 minutes
Shadow boxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Shadowboxing 2 rounds of 3 minutes
Heavy bag 2 rounds of 3 minutes
Pads if available

Sunday- Rest
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Old 12-09-2006, 03:39 PM #2
kryo kryo is offline
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Honestly, the only thing you're going to do with the shadow boxing, heavy bag, and mitt work is 1) get your shoulders into shape, which is good, but also, 2) learn bad habits which will be extremely difficult to drop. I'd stick to just getting into shape through running, skipping rope, and body weight exercises.

Edit: Lol, and the YMCA biceps routine.. there are far, far, far more valuable weighted exercises you could do then a bicep routine.
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Old 12-09-2006, 05:27 PM #3
Tarheels Tarheels is offline
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Ya I was thinking that thing about the punching, dont want to work up any bad habits but I've watched a lot of videos and such and thing I have a good basic idea of the style and everything. Also if your going to critisise the biceps routine you could atleast say something I could use to substitue for it?
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Old 12-09-2006, 05:38 PM #4
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Squats, dead lifts, use the dumbells you would use for your bicep routine for more full body exercises and work your entire arm/chest/back. Honestly, and this in my opinion, squats are one of the best weighted exercises you can do. Most helpful for a boxer, in my opinion. I'm sure you can find a routine somewhere on this forum from someone who is more qualified then me in weights (I do what I am told by my trainer) that works more then your bicep.
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Old 12-09-2006, 06:19 PM #5
Tarheels Tarheels is offline
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Alright thanks dude I will definetly try those workouts out. Since what you said i think im guna try and get into a gym sooner so I wotn develop any bad techniques. Im just really bad cardio vascular wise with running and dont want to ambarass my self so want to work on that a little on my own before I head to the gym.
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Old 12-09-2006, 06:50 PM #6
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Haha.. good idea. Welcome to boxing!
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Old 12-09-2006, 07:01 PM #7
Tarheels Tarheels is offline
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Ya thanks haha, and I was wondering do you know if that picture every one has under their name is something you need to buy, and if so how many points it costs?
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Old 12-09-2006, 07:37 PM #8
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looks great, but you should go for a speedbag to build some speed and lose the bicep routine. I know it sucks, but that hurts boxing AND basketball(I played both).
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Old 12-09-2006, 08:14 PM #9
Tarheels Tarheels is offline
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Ya after what i've heard I will definetly be dropping the bicep routine never realized it hurts basketball too. Im guna have a spped bag at christmas. Im getting one of the dual stands to put the heavy and speed bag on. Thanks for the advice
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Old 12-09-2006, 08:32 PM #10
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Drop the biceps routine that'l do nothing for you
Also if your going to lift weights you wanna train your whole body. Stick with Bench,Squats,Deadlifts,Rows,chin ups/pull ups and Military Press. Personaly i wouldnt start hitting a heavy bag without being taught how to do it properly by a trainer souly because i've seen kids just walk in start swinging wildly and hurt their wrists
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