pre fight routine

[Perky300]

On monday i'll be starting my serious training regime for the scottish uni's in December, what do you guys think of this?


Slow running 1-2times a week

sprints 3-4 times a week

weights 2 times a week (stop week before the fight)




Mon Tues Wed Thurs Fri Sat Sunday


Box Spri Box Spri Box Sprint REST

W LSD W LSD


Fight - 5.12.2009

Start this routine 21.9.2009

W = Weights LSD = Long Slow Distance Box = Actually in the boxing gym

my weights will consist of heavy weights low reps and sprints will be anything from hill sprints to sprinting 80mtrs walk back spriting 80mtrs and after the first week i will have an idea of much to do ie is 10x80mtrs too much or too little

the long slow distance will consist of running 3/4miles or swimming 3/4km (use to swim competitvely when younger so i know what i'm doing) and i've decided to mix up the running ie do it before training and some days do it after training so that my body gets used to working hard when its completely done


My diet will be a balanced diet with lots of fresh fruit, veg carbs protein fat, after reading RDJ nutrion guide i've taken alot from it and will try and put it to use

The fight will be at light-welterweight 64kg and at the moment in the morning before eating i'm weighing 64.8kg



what do you guys think? anything looking wrong or can anything be done better?

[Perky300]

ignore the timetable can't get it to come out properly, its like this

Monday - Weights and Boxing
Tuesdays - Sprints
Wednesday - Long Slow Distance and Boxing
Thursday - Sprints and Weights
Friday - boxing and long slow distance
Sat - sprints
Sunday - Rest Day

[sam1222]

ignore the timetable can't get it to come out properly, its like this

Monday - Weights and Boxing
Tuesdays - Sprints
Wednesday - Long Slow Distance and Boxing
Thursday - Sprints and Weights
Friday - boxing and long slow distance
Sat - sprints
Sunday - Rest Day


I'd box on sunday as well to be honest, even if its just light bag work, pads, shadow boxing/skipping etc. rest after the fight!

Looks ok though :good

[Perky300]

ya think? read lots of articles on training like rest is important....don't wanna burn out before the fight was thinking a rest days keeps me fresh?

[taj-09]

should do boxing atleat monday to friday

[Jennifer Love Hewitt]

Not enough boxing.
If your goal is boxing, you should be boxing every day you work out.

[boxingtactics07]

3 hard days of boxing and 2 lighter days of boxing. I would cut the weights out by the end of September to be honest. You'll need the 8 weeks to focus on just the sport and conditioning. anaerobic running 3 times a week and 30 minutes of running or biking 3 times a week (alternating between the two) would be a better choice than weightlifting. It's unlikely you will lose a match because of your strength at this point. The calisthenics and boxing exercises will provide enough resistance and conditioning.

[sam1222]

ya think? read lots of articles on training like rest is important....don't wanna burn out before the fight was thinking a rest days keeps me fresh?

If you need time to recover drop a weights day, not a boxing/cardio day.

like the other lads have pointed out, i dont think 3 days of boxing is enough. not if your fighting :good

[Perky300]

yeh this will be my 5th fight....is a tourny so possible i could fight twice on the sat and twice on sunday but i dont think it will that busy....

i could go to the gym on either the tues or thurs....4 sessions a week? i can't really afford to go anymore, money and time wise

[sam1222]

yeh this will be my 5th fight....is a tourny so possible i could fight twice on the sat and twice on sunday but i dont think it will that busy....

i could go to the gym on either the tues or thurs....4 sessions a week? i can't really afford to go anymore, money and time wise

I used to love fighting like that, we did that in the army a lot :D

Do the 4 sessions a week, and mix in some shadow boxing, skipping and circuit training on your weights days, you do weights at home yeah?

[Perky300]

nah mate...do my weights in the gym because its the uni gym i get membership £40 for the year