right_hook_roye
04-08-2008, 10:53 PM
Ive been boxing since 2003 and already competed in the amateurs but I stopped for a year due to studies and family issues. I gained 45 pounds form 140 to 185 so I started boxing again since feb but ussually just 2 times a week. Im graduating already this week so I want to concentrate on getting myself back into shape first. Theres gona be a tourny on sept so im really hoping that i can get back to 140 or at least 150 by that time im already 170 as of today. Heres my training routine for the first 3 weeks and im gona update it every 3 weeks and increase intensity and add sparring. Feel free to comment and give suggestions on how i can further improve my routine. any comments will help thanks. anyways here goes
BOXING:
MONDAY/FRIDAY
Mornings
-10 minute stretch and warm up
- 2 rounds skip rope (1 round steady, one round explosive and fast)
- 3 rounds shadow boxing
- 6 rounds punch mitts
- 3 rounds heavy bag
- 2 rounds speedball
- 2 rounds swing ball
- 2 rounds shadow box (cooldown)
- Shoulder strengthening exercises (with gloves and wraps on)
- Abs
*All rounds are 3 minutes each with 30 seconds break in between rounds
Evenings
- 10 minute stretch
- 30 to 45 minute jog/run
WEDNESDAY
Mornings
- 10 minute stretch and warm up
- 2 rounds skip rope (1 round steady, 1 round explosive and fast)
- 3 rounds shadow boxing
- 4 rounds punch mitts
- 3 rounds heavy bag
- 2 rounds wall bag
- 3 rounds swing ball
- 2 rounds speed ball
- 2 rounds shadow box (cooldown)
- Shoulder strengthening exercises (with gloves and wraps on)
- Abs
*All rounds are 3 minutes each with 30 seconds break in between rounds
Evenings
- 10 minute stretch
- 30 to 45 minute jog/run
CONDITIONING AND CIRCUITS:
TUESDAY/THURSDAY
Morning or Evening (depends on day schedule)
10 minute stretch and warm up
10 to 15 minute light jog (warm up)
Basic Circuit 1
- deep pushups
- sit ups
- burpees
- mountain climbers
- hindu squats
- pike jumps
Basic Circuit 2
- jump pushups
- squat jumps
- burpees
Basic Circuit 3
- knee hugs
- hindu push ups
- seconds sprint in place
Abs
*on saturdays i do laps in my friends pool
*sundays rest
*Each circuit is to be done fast and explosive. Rest is only to be done in between each circuit
*Rest period for each circuit is 1 minute for week 1, 45 seconds for week 2, 30 seconds for week 3
BOXING:
MONDAY/FRIDAY
Mornings
-10 minute stretch and warm up
- 2 rounds skip rope (1 round steady, one round explosive and fast)
- 3 rounds shadow boxing
- 6 rounds punch mitts
- 3 rounds heavy bag
- 2 rounds speedball
- 2 rounds swing ball
- 2 rounds shadow box (cooldown)
- Shoulder strengthening exercises (with gloves and wraps on)
- Abs
*All rounds are 3 minutes each with 30 seconds break in between rounds
Evenings
- 10 minute stretch
- 30 to 45 minute jog/run
WEDNESDAY
Mornings
- 10 minute stretch and warm up
- 2 rounds skip rope (1 round steady, 1 round explosive and fast)
- 3 rounds shadow boxing
- 4 rounds punch mitts
- 3 rounds heavy bag
- 2 rounds wall bag
- 3 rounds swing ball
- 2 rounds speed ball
- 2 rounds shadow box (cooldown)
- Shoulder strengthening exercises (with gloves and wraps on)
- Abs
*All rounds are 3 minutes each with 30 seconds break in between rounds
Evenings
- 10 minute stretch
- 30 to 45 minute jog/run
CONDITIONING AND CIRCUITS:
TUESDAY/THURSDAY
Morning or Evening (depends on day schedule)
10 minute stretch and warm up
10 to 15 minute light jog (warm up)
Basic Circuit 1
- deep pushups
- sit ups
- burpees
- mountain climbers
- hindu squats
- pike jumps
Basic Circuit 2
- jump pushups
- squat jumps
- burpees
Basic Circuit 3
- knee hugs
- hindu push ups
- seconds sprint in place
Abs
*on saturdays i do laps in my friends pool
*sundays rest
*Each circuit is to be done fast and explosive. Rest is only to be done in between each circuit
*Rest period for each circuit is 1 minute for week 1, 45 seconds for week 2, 30 seconds for week 3