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OK so I constantly see threads where guys don't know what to do and how to train and how long to train etc...
So as a trainer of young amateur fighters, I thought I would lay a basic lay out of what I do day to day in the gym. Now this isn't a pro work out to prepare for a fight, it's more of a daily training regimen to keep in shape and work on your boxing fundamentals and skills.
To let you know, I keep a TEAM attitude with all my young fighters in the gym. We work out together and everyone helps each other. There isn't a ME attitude and other than individual work that I do with them, when we work out we do it together.
Warm Up:
- We start with stretching. It's very important even if you are young because just stretching can prevent injury up to 40% in recent studies. We stretch hamstrings, quads, calves, arms, back everything.
- Calisthenics. We do simple movements to get warm and get the blood flowing. Waist movements, arm movements, jumping jacks etc.
- The I go usually into 3 rounds of circuit training to start the sweat flowing. 3 rounds of shadow boxing, ring ups (stepping on and off the ring) and then jump rope. 3 rounds with :30 seconds rest in between.
Abs:
- Here we do about 300-400 sit ups broken down into repetitions of 50 each. Each one different. We might do legs up, legs half way, regular crunches, russians, leg ups etc...50 reps a piece.
Heavy Bag:
- Usually do 4-6 rounds of bag work, 3 minute rounds, :30 second break in between. Sometimes its specific combo's, sometimes it's just left hand, right hand, body work etc...There's a lot of different techniques I use with the heavy bag including cardio work, depends on what day it is.
Mitts:
- When they are hitting HB, I usually take two of them in the ring and do mitts for at least 2 rounds a piece if I can. We work on many different things, I pride myself in mitt work because I can teach a lot with them. Defense especially.
Technique:
- This is down time in the gym for us to work on technique. It usually involves defense, slipping, catching or parrying punches. I usually pair them up and do exercises like "3's" where one defends and one throws a 3 punch combo, light contact. Also work on movement, balance, defense or light sparring which is basically 50% contact to body and no contact to face.
Finish:
- Usually finish out with cardio. Make them run about 1-2 miles, come back and do up downs, brazilian sit ups, tandem sit ups while punching....depends on what mood I'm in.
This is a basic outline of what I do on a daily basis but I do change things up quite a bit to keep things fresh. I also incorporate the speed bag and double end bag while I have most doing other things, usually my more experienced kids doing that.
We also spar twice a week and cut the training a little bit lighter on those days. We usually do at least 4 rounds of sparring each while the others are working on other things.
My thing is to keep them occupied and changing things up for them so it stays fresh. I'm a good motivator so I'm always on them and I also spar with them at least once a week and that makes them respect me much, much more because they know I'm not just talking but can show them in the ring.
So that's a basic outline, I hope it helps some of you.
So as a trainer of young amateur fighters, I thought I would lay a basic lay out of what I do day to day in the gym. Now this isn't a pro work out to prepare for a fight, it's more of a daily training regimen to keep in shape and work on your boxing fundamentals and skills.
To let you know, I keep a TEAM attitude with all my young fighters in the gym. We work out together and everyone helps each other. There isn't a ME attitude and other than individual work that I do with them, when we work out we do it together.
Warm Up:
- We start with stretching. It's very important even if you are young because just stretching can prevent injury up to 40% in recent studies. We stretch hamstrings, quads, calves, arms, back everything.
- Calisthenics. We do simple movements to get warm and get the blood flowing. Waist movements, arm movements, jumping jacks etc.
- The I go usually into 3 rounds of circuit training to start the sweat flowing. 3 rounds of shadow boxing, ring ups (stepping on and off the ring) and then jump rope. 3 rounds with :30 seconds rest in between.
Abs:
- Here we do about 300-400 sit ups broken down into repetitions of 50 each. Each one different. We might do legs up, legs half way, regular crunches, russians, leg ups etc...50 reps a piece.
Heavy Bag:
- Usually do 4-6 rounds of bag work, 3 minute rounds, :30 second break in between. Sometimes its specific combo's, sometimes it's just left hand, right hand, body work etc...There's a lot of different techniques I use with the heavy bag including cardio work, depends on what day it is.
Mitts:
- When they are hitting HB, I usually take two of them in the ring and do mitts for at least 2 rounds a piece if I can. We work on many different things, I pride myself in mitt work because I can teach a lot with them. Defense especially.
Technique:
- This is down time in the gym for us to work on technique. It usually involves defense, slipping, catching or parrying punches. I usually pair them up and do exercises like "3's" where one defends and one throws a 3 punch combo, light contact. Also work on movement, balance, defense or light sparring which is basically 50% contact to body and no contact to face.
Finish:
- Usually finish out with cardio. Make them run about 1-2 miles, come back and do up downs, brazilian sit ups, tandem sit ups while punching....depends on what mood I'm in.
This is a basic outline of what I do on a daily basis but I do change things up quite a bit to keep things fresh. I also incorporate the speed bag and double end bag while I have most doing other things, usually my more experienced kids doing that.
We also spar twice a week and cut the training a little bit lighter on those days. We usually do at least 4 rounds of sparring each while the others are working on other things.
My thing is to keep them occupied and changing things up for them so it stays fresh. I'm a good motivator so I'm always on them and I also spar with them at least once a week and that makes them respect me much, much more because they know I'm not just talking but can show them in the ring.
So that's a basic outline, I hope it helps some of you.
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