Complete beginners guide to a boxing routine

[Relentless]

ORIGINALLY POSTED BY lunas

I noticed a lot of people are looking for the same things here, so here is a beginner's boxing ([Only registered and activated users can see links]) routine that will basically cover everything someone needs to do to get involved in the sport from training to nutrition. It's a lot, so I'm going to be as brief as possible, but I also want to be semi-complete. I question the value of one line answers to a lot of the questions I've seen.

First, realize that if you ever want to compete and be good at it, you are going to have to have a real coach/trainer impart their incredible wisdom. You can't learn everything from books and the internet, although with video coaching and innovative ideas, it is easier to get feedback when you are training by yourself. At any rate, at some point, plan on spending some of your paper route dollars to invest in yourselves.

Okay, on to the good stuff.

First, an overview:

1. Conditioning - is the be all and end all. If you can't last 3 minutes in the ring and can't recover in 1 minute afterwards, you have no business being there. Boxing is the ultimate workout as it covers everything - strength training, agility, aerobic capacity, anaerobic capacity, speed, and power. As such you have to train everything in a logical and well planned way - and believe it or not, it means getting enough rest as well.

Needless to say, it is a lifestyle (I learned that from Dr. Phil :good)

2. Boxing skills - you have to develop the necessary skills to carry with you into the ring and that means practicising drills and perfecting them. It means understanding why you are throwing a jab before a right cross or why you slip to the outside. You have to learn the proper mechanics and the proper defense. In combat, your brain will shut down and your body will rely on what it has been taught in those drill sessions. Battle inoculation is the term - you come prepared with a game plan and rely on your training to take you to the finish.

3. Nutrition - all the exercise in the world is not going to get you in peak physical shape. The fuel you put in your body is going to be directly related to the results you get from your training. Everytime you raise your hand to your mouth you are making a choice - ensure it is the right one.

I've seen a lot of advice given in this forum about eating 5-6 times a day, eating a tonne of protein, eating a tonne of carbs, no carbs, no protein, yadda yadda yadda. The truth is, human bodies are not all that different. If you are eating more calories than you are using for energy, you put on weight. If you are eating less, you lose weight. How those extra calories are stored (as fat or muscle) depends on other factors. Basically though, one can predict how much of each nutrient - vitamins, proteins, carbs, and fat (yes FAT) one should be eating.

4. Planning - Implementing a complete boxing routine requires some serious thought on your part. You have to plan numerous workouts, devise an efficient meal plan, ensure you are getting plenty of rest, learning the trade, and fit a life in there. Time management is crucial. If self discipline is not your strong point, do not think for a second you can dream your way to the Contender. You have to make a lot of sacrifices that I feel are well worth it in the long run.

Here is a very basic beginner program. It is suitable for someone who has no boxing experience and no exercise experience. As for equipment, if you want to learn to box - you need (at minimum) - heavy bag, bag gloves, hand wraps, and a skipping rope. You can start everything else with your bodyweight.

Strength Training
Frequency: 5 times per week - eg... Workout A (M, W, F), Workout B (T, Th)
Sets: As indicated
Reps: Indicated
Weight: Bodyweight

Workout A:
Pushups - 25, 25, 25
Pullups - 10, 10, 10
Diamond Pushups - 15, 15, 15
Wide Pushups - 15, 15, 15
Chinups - 10, 10, 10
Mountain Climbers - 20 each leg

Workout B:
Squats - 100, 75, 65
Lunges - 100 each leg
Standing Calf Raises - to failure, to failure, to failure (could take a while)
Wall Sit (back against a wall, legs at 90 degrees) to failure, to failure, to failure
Burpees - 20, 20, 20

For Speed and Explosiveness
Plyometrics (Very Basic Routine)
Frequency: twice a week (not on same days as Workout B - Strength Training)

Squat Jumps - 10, 10, 10
Bounding - 50metres, 50 metres
One legged hops - 20 metres frontwards, 20 metres backwards (both legs)
Clap Pushups - to fail, to fail, to fail
Step Jumps - 30, 20, 10 (get something about calf height and jump sideways over it)

Anaerobic Conditioning

Interval Training
Frequency: 3 times per week (eg. M, W, F)

Pick a start line and mark off increments of 25 metres up to 400 metres. If you have a road with telephone poles on it, it works well as the poles are usually spaced 25 metres apart.

From the start line, sprint as fast as you can to the 25 metre mark. Stop, turn around and walk back to the start line.
When you hit the start line, immediately sprint to the 50 metre mark. Stop, walk back.
Do the same for 100metres, 200 metres, and 400 metres

(if you have anything left and haven't puked all over yourself, good, then work your way back down)

The idea is to push your heart rate up fast as you sprint and then return it to normal during the walk back (or at least close to it). These will hurt, I guarantee it.

Aerobic Capacity:
Endurance
Frequency: 2 x per week (eg. M and Saturday)
Take a long run and by long I mean more than 45 minutes. Pick a good pace that you can comfortably run and then increase that pace as often as you can. It takes at least 15 minutes of continuous running before your aerobic system kicks in, so the first 15 minutes are a write off, after that you will begin to develop your aerobic capacity.

Boxing Specific:
Frequency: Ideally 5 times per week (2 days with a trainer and 3 on your own).
On your own - a basic routine.

1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between

2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between.
1st round - focus on footwork
2nd round - add a jab to your footwork
3rd round - do 1-2 combinations for the entire round.

3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest)
Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed.

Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout)

Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions.

Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches).

Round 5: Free for all - hit away

Round 6: Sprints - 1 minute of continuous punching to the head. Think speed, not power - let your hands fly as fast as you can.

If you want, add another Round but this time focus on 1 minute of power punches rather than speed. (If you are beginning, you are going to be wasted by now...)

4. Ab Work: 3 minutes - do as many reps as you can and switch exercises every 30 seconds. Repeat for another round if you can.

Basic crunches - 30 seconds
Basic situps - 30 seconds
Leg raises - 30 seconds
Bicycle - 30 seconds
Left side crunch (oblique crunches) - 30 seconds
Right side crunch (oblique crunches) - 30 seconds

5. Neck Exercises - Yes's and No's to failure
Yes's - lie on your back and bring your chin to chest and then back to the floor.
No's - lie on your back, lift your head about 45 degrees and then look as far left as you can, then as far right as you can, repeat until you can do no more.

Nutrition

I can't possibly prescribe a meal plan that is generic enough for everyone out there - even a beginner, but understand that you need protein, you need carbs, you need some fat, and you need to eat regularly. Do not cut any of that out and make sure you are keeping hydrated.

To come up with a meal plan, you have to determine your basic metabolic rate, adjust it for your activity level and then adjust it again to reach your goals. Then you determine what balance of nutrients that number requires and then pick the foods that will give you that. - Sounds complicated and it is, but luckily there are calculators that do most of the work.

Track Your Progress

You should really keep a log of your progress so you can visually see the differences in your body and abilities. This will not only motivate you to keep going, but will provide concrete evidence that all of the hard work you are putting in is leading somewhere.

Summary

This was long and I apologize for that, but I question the value of one line answers to a lot of the questions showing up here. If you want more information, it can be found at [Only Registered Users Can See Links. Click Here to Register ([Only registered and activated users can see links])]] including all of the nutrition calculators I made reference to. Boxing is a great sport ([Only registered and activated users can see links]) and I applaud anyone interested in getting started. Stick with it and you will reap great rewards. Evangelize the sport - boxing needs you.

If you have questions, feel free to post them, I'll try and frequent more to answer.

[Dennis]

You should've named this thread ''Relentless Breaking It Down''

[freesix88]

I'm also a beginner. I always thought speed bag was included in a basic workout. Well, a good thing since I don't have one :D

Oh, I have a question about the gloves for heavy bag. Some people mention that I should get 16 oz normal gloves but those gloves specially for the heavy are the best right?

[younghypnotiq]

no 16 oz are the best. BTW why dont u use weights?

[freesix88]

Man, I did alot of jab training today on the heavybag and my left shoulder hurts while training.

[Dennis]

Man, I did alot of jab training today on the heavybag and my left shoulder hurts while training.

Give it some rest then.;)

[freesix88]

Yeah. I train like a madman on it and almost no breaks between it. :)

[Relentless]

i sometimes hit the bag with 18 oz and i love it, but i spar with 14's

[Dennis]

i sometimes hit the bag with 18 oz and i love it, but i spar with 14's

Be careful, according to RDJ's theory, you'll fuck up your timing this way.:rofl

[Relentless]

not entirely correct but he does have a point.

[Dennis]

not entirely correct but he does have a point.

Maybe..but your timing has to be different with almost every opponent anyway. So the theory is not relevant and therefore sucks.

[Relentless]

that is also true

[USMCGixxer6]

no way a beginner can go 6-3 min rounds on a heavy bag

[RockOn33]

no way a beginner can go 6-3 min rounds on a heavy bag

sure they can, it might not be as intense as ur rounds, but they can definatly go 6- 3 min rounds... i have to do 6 at my gym, starting the 2nd day using the bags.

[USMCGixxer6]

sure they can, it might not be as intense as ur rounds, but they can definatly go 6- 3 min rounds... i have to do 6 at my gym, starting the 2nd day using the bags.

well yeah I guess you may be right

[freesix88]

What is the difference between pull up and chin up?

[Dennis]

What is the difference between pull up and chin up?

Chin up:

[Only registered and activated users can see links]


Pull up:

[Only registered and activated users can see links]

[freesix88]

Okay, thanks thanks.

[Dennis]

Okay, thanks thanks.

You're welcome bro.:good

[austyn]

Beginners could do all that? lol

[Johnboy2007]

Beginners could do all that? lol


Im a begginer im gunna try as much as poss as of monday god knows how im gunna do it i thought i was doing good latley but im probably doing 1/10th of that lol. So if you dont see any posts from me its cos ill be lying on the sofa to sore to move!:nut

[IOANNIS]

That is definetely a very good routine. But I believe is a little too much for a beginner. It took me some years to reach that level with proper form in all those exercises.

[skipdog]

ORIGINALLY POSTED BY lunas

I noticed a lot of people are looking for the same things here, so here is a beginner's boxing ([Only registered and activated users can see links]) routine that will basically cover everything someone needs to do to get involved in the sport from training to nutrition. It's a lot, so I'm going to be as brief as possible, but I also want to be semi-complete. I question the value of one line answers to a lot of the questions I've seen.

First, realize that if you ever want to compete and be good at it, you are going to have to have a real coach/trainer impart their incredible wisdom. You can't learn everything from books and the internet, although with video coaching and innovative ideas, it is easier to get feedback when you are training by yourself. At any rate, at some point, plan on spending some of your paper route dollars to invest in yourselves.

Okay, on to the good stuff.

First, an overview:

1. Conditioning - is the be all and end all. If you can't last 3 minutes in the ring and can't recover in 1 minute afterwards, you have no business being there. Boxing is the ultimate workout as it covers everything - strength training, agility, aerobic capacity, anaerobic capacity, speed, and power. As such you have to train everything in a logical and well planned way - and believe it or not, it means getting enough rest as well.

Needless to say, it is a lifestyle (I learned that from Dr. Phil :good)

2. Boxing skills - you have to develop the necessary skills to carry with you into the ring and that means practicising drills and perfecting them. It means understanding why you are throwing a jab before a right cross or why you slip to the outside. You have to learn the proper mechanics and the proper defense. In combat, your brain will shut down and your body will rely on what it has been taught in those drill sessions. Battle inoculation is the term - you come prepared with a game plan and rely on your training to take you to the finish.

3. Nutrition - all the exercise in the world is not going to get you in peak physical shape. The fuel you put in your body is going to be directly related to the results you get from your training. Everytime you raise your hand to your mouth you are making a choice - ensure it is the right one.

I've seen a lot of advice given in this forum about eating 5-6 times a day, eating a tonne of protein, eating a tonne of carbs, no carbs, no protein, yadda yadda yadda. The truth is, human bodies are not all that different. If you are eating more calories than you are using for energy, you put on weight. If you are eating less, you lose weight. How those extra calories are stored (as fat or muscle) depends on other factors. Basically though, one can predict how much of each nutrient - vitamins, proteins, carbs, and fat (yes FAT) one should be eating.

4. Planning - Implementing a complete boxing routine requires some serious thought on your part. You have to plan numerous workouts, devise an efficient meal plan, ensure you are getting plenty of rest, learning the trade, and fit a life in there. Time management is crucial. If self discipline is not your strong point, do not think for a second you can dream your way to the Contender. You have to make a lot of sacrifices that I feel are well worth it in the long run.

Here is a very basic beginner program. It is suitable for someone who has no boxing experience and no exercise experience. As for equipment, if you want to learn to box - you need (at minimum) - heavy bag, bag gloves, hand wraps, and a skipping rope. You can start everything else with your bodyweight.

Strength Training
Frequency: 5 times per week - eg... Workout A (M, W, F), Workout B (T, Th)
Sets: As indicated
Reps: Indicated
Weight: Bodyweight

Workout A:
Pushups - 25, 25, 25
Pullups - 10, 10, 10
Diamond Pushups - 15, 15, 15
Wide Pushups - 15, 15, 15
Chinups - 10, 10, 10
Mountain Climbers - 20 each leg

Workout B:
Squats - 100, 75, 65
Lunges - 100 each leg
Standing Calf Raises - to failure, to failure, to failure (could take a while)
Wall Sit (back against a wall, legs at 90 degrees) to failure, to failure, to failure
Burpees - 20, 20, 20

For Speed and Explosiveness
Plyometrics (Very Basic Routine)
Frequency: twice a week (not on same days as Workout B - Strength Training)

Squat Jumps - 10, 10, 10
Bounding - 50metres, 50 metres
One legged hops - 20 metres frontwards, 20 metres backwards (both legs)
Clap Pushups - to fail, to fail, to fail
Step Jumps - 30, 20, 10 (get something about calf height and jump sideways over it)

Anaerobic Conditioning

Interval Training
Frequency: 3 times per week (eg. M, W, F)

Pick a start line and mark off increments of 25 metres up to 400 metres. If you have a road with telephone poles on it, it works well as the poles are usually spaced 25 metres apart.

From the start line, sprint as fast as you can to the 25 metre mark. Stop, turn around and walk back to the start line.
When you hit the start line, immediately sprint to the 50 metre mark. Stop, walk back.
Do the same for 100metres, 200 metres, and 400 metres

(if you have anything left and haven't puked all over yourself, good, then work your way back down)

The idea is to push your heart rate up fast as you sprint and then return it to normal during the walk back (or at least close to it). These will hurt, I guarantee it.

Aerobic Capacity:
Endurance
Frequency: 2 x per week (eg. M and Saturday)
Take a long run and by long I mean more than 45 minutes. Pick a good pace that you can comfortably run and then increase that pace as often as you can. It takes at least 15 minutes of continuous running before your aerobic system kicks in, so the first 15 minutes are a write off, after that you will begin to develop your aerobic capacity.

Boxing Specific:
Frequency: Ideally 5 times per week (2 days with a trainer and 3 on your own).
On your own - a basic routine.

1. Warmup - Skipping - 5 rounds of 3 minutes/round, 1 minute rest in between

2. Shadowboxing - 3 rounds of 3 minutes/round, 1 minute rest in between.
1st round - focus on footwork
2nd round - add a jab to your footwork
3rd round - do 1-2 combinations for the entire round.

3. Heavy Bag: (all are 3 minute rounds, with 1 minute rest)
Round 1: Footwork - push the bag and move around it, get the feel for moving in a proper stance. Move with the bag, around it and against it. Become fleet footed.

Round 2: Jab to the head. Move, stick and jab. Move stick and double jab. Practice your jabs the entire round (good shoulder workout)

Round 3: 1-2 combinations - Move and jab/right cross (straight right). Make sure you move right after you throw. Think circles and angles. Switch directions.

Round 4: 1-2-3 combination - Move and jab, right cross, left hook combination (these are your basic punches).

Round 5: Free for all - hit away

Round 6: Sprints - 1 minute of continuous punching to the head. Think speed, not power - let your hands fly as fast as you can.

If you want, add another Round but this time focus on 1 minute of power punches rather than speed. (If you are beginning, you are going to be wasted by now...)

4. Ab Work: 3 minutes - do as many reps as you can and switch exercises every 30 seconds. Repeat for another round if you can.

Basic crunches - 30 seconds
Basic situps - 30 seconds
Leg raises - 30 seconds
Bicycle - 30 seconds
Left side crunch (oblique crunches) - 30 seconds
Right side crunch (oblique crunches) - 30 seconds

5. Neck Exercises - Yes's and No's to failure
Yes's - lie on your back and bring your chin to chest and then back to the floor.
No's - lie on your back, lift your head about 45 degrees and then look as far left as you can, then as far right as you can, repeat until you can do no more.

Nutrition

I can't possibly prescribe a meal plan that is generic enough for everyone out there - even a beginner, but understand that you need protein, you need carbs, you need some fat, and you need to eat regularly. Do not cut any of that out and make sure you are keeping hydrated.

To come up with a meal plan, you have to determine your basic metabolic rate, adjust it for your activity level and then adjust it again to reach your goals. Then you determine what balance of nutrients that number requires and then pick the foods that will give you that. - Sounds complicated and it is, but luckily there are calculators that do most of the work.

Track Your Progress

You should really keep a log of your progress so you can visually see the differences in your body and abilities. This will not only motivate you to keep going, but will provide concrete evidence that all of the hard work you are putting in is leading somewhere.

Summary

This was long and I apologize for that, but I question the value of one line answers to a lot of the questions showing up here. If you want more information, it can be found at [Only Registered Users Can See Links. Click Here to Register ([Only registered and activated users can see links])]] including all of the nutrition calculators I made reference to. Boxing is a great sport ([Only registered and activated users can see links]) and I applaud anyone interested in getting started. Stick with it and you will reap great rewards. Evangelize the sport - boxing needs you.

If you have questions, feel free to post them, I'll try and frequent more to answer.

Proper...

[skipdog]

i sometimes hit the bag with 18 oz and i love it, but i spar with 14's

I want to start using them real soon.. Im hungry now man. They let people use 14s against me I cant use them yet.. I feel it now.

[skipdog]

no way a beginner can go 6-3 min rounds on a heavy bag

Its been done..

[skipdog]

What is the difference between pull up and chin up?

palms away and hands really wide is the best...

[skipdog]

Work the speed bag as well...

[Johnboy2007]

Last night i did work out a and skipping. How strict is this routine lol sounds stupid but iv had to change it a bit to fit in with my life basically. Instead of work out B im gunna do ab work on tues and thurs. And im not sure about even doing work out B as all the muscles that those exercises work are already being worked about 3 times a week with football (soccer). Oh except burpees iv moved them to ab working days. I know this isnt perfect but what do you think , im trying to do as much as poss and fitting it all in too isnt easy.

[skipdog]

Yes I think playing multiple sports is the way to go...

[Johnboy2007]

Ill try and fit work b in actually hes put it up there for a reason. Iv done one week and ill admit i havnt been able to do everything but gunna stick at it its still more than i was doing. I play football 4 times a week too so fiting it between that and work isnt easy but who said it was easy i suppose:happy

[Danny Ocean]

great thread

[stevexx28]

I just started boxing but I used to play rugby and do weights and road running.I have started losing weight but losing definition as well ever since I started boxing.I loved my muscles and dont wanna lose them even though I would love to lose weight.
Is it a bad idea to continue doing weights if someone wants to do boxing

god i feel the same way as you lol. 141 is pretty hard goal for me lol being 5'7 155lbs of very little fat.

[cheech]

I printed this up to show my coach and training buddies. They were very impressed with the program setup as I am. The entire program is very complex which will make going into the full program easier if I start out slow and add more programs as the weeks go by. The boxing portion will be done at night and I am already use to the condition length. The other stuff will be a little harder to follow. I normally do not condition that hard until I am a few weeks away from a fight but I plan on trying it out in the morning work out. I hope my joints will accept the full program. They better because I sit on my ass all day at work. Johnny Tapia moved kegs all day before his boxing work out early on in his career.

[cheech]

Whats the best way to spread out this workout daily? All the stuff in the morning and boxing at night?

[jimmy1991]

fuck havin a routine .
I go to the gym 5 days a week an train, spar around 2 days a week pads an ring work pritty much every day, an sit ups, push ups an skipping shit like that everyday.
And i run about 3 days a week but some times do fitness runing an shit with my gym.
but it changes all the time thats not exact
routines are to hard an ave to b planed out just go to the gym an train cuz your gona get better an ave to fight diffarnt sorts of fighters an your routine will ave to change.

[boxexpert]

very good,theres nothing to add here. except the individual training of course

[myanksfan]

hello
:hi:

[myanksfan]

:patsch nervous

[sugarngold]

Brilliant post! This is a very good guide. Thanks for posting.

[lunas]

Relentless - can you please put the link to How to Box back in the original article - [Only registered and activated users can see links] There's ([Only registered and activated users can see links] . There's) a lot more info there that expands on boxing training. Right now, even when you login it says you must be registered to see links at the bottom of the article. Thanks.

[gabegarcia]

does this program come from how-to-box.com?

i'm trying to decide whether to throw down 60 dollars on the 12 week program or not.

[albeziel]

nice thread thank you for writing it down

[jupiter]

Great Thread. Been looking for something like this.

[joekirkbycobra]

good thread bin a sticky for ages

[Capnplanet]

well i been doin this work out myself for 2 months and it has payed the fuck off.... thanks bros im now a succeful amateur rdy 2 spar wid any hit me up bros

[jimmie]

Ive started this routine recently and its helping my legs out alot.

[joekirkbycobra]

:good Ive started this routine recently and its helping my legs out alot.

[Ajfourty7]

no way a beginner can go 6-3 min rounds on a heavy bag
I've only been boxing around 6 weeks. I'm about 17 and was in very good physical condition before I started (training 6 times a week) I can go 6 rounds, though i'll concede Im not that good at it. Lack of technique

[Pivot_blow]

you'll get their:good

[Boxaholic]

Nice post I just changed my routine so its loosely based on this. The 45 minute runs suck but so does gassing out.

[PR3DAT]

I wanna run early in the morning, what hour do you suggest and what should I eat at breakfast?

[Pivot_blow]

eat raison brand :) says 5 grams protein per serving for name brand stuff
plus its good
get some orange juice with it too.
and for the time maybe 6:30-7:15 range?
gives you time to get ready for work or school at 8:00

[bizzer07]

brilliant posts. One think i get stuck on tho is losing motivation if i'm stuck to a plan for too long.

thats some brilliant help though, think i better give up the cigs if your guide expects me to go 6, 3 minute rounds, i only do 4 at the moment and that gets me fukt!!

[johnp]

Please Don't Ever Unstick This Thread :d :d !!

[marshallbill64]

ok I am looking into doing this full time not just doing it while I am deployed the workout you gave is good, I think but I am looking to be a contender in 1yr to 18months who would i talk to in order to make this all happen. any suggestions?

[thejokerswild]

thats a great routine for a beginner to follow (or aim to complete anyway). ive been boxing for about 10 months and can easily complete most of that now.

my only trouble would be with the legs, the guys at my gym don't seem to focus that hard on them. my question to you guys would be for clarification, do you really benefit in boxing from working your legs that hard? I can imagine if i were to try it, that i'd be pretty much useless for anything else after.

[johnp]

Is it advisable to have breakfast before you go for a run in the morning? i'm worried about getting half way round and being sick because I've eaten too much or too little.

My usual breakfast is a bowl of porridge with a glass of orange juice follwed by a banana.

[sivaru]

solid thread relentless
thanks

[xoum]

I dont really do interval training as detailed in the workout plan, theres a hill behind where i work, with quite a steep incline, on my lunch breaks I run up that hill( approx 10 mins) at a high pace, then down the other side, then back up again fast pace, then when i get to the bottom I do two spints full pace of about 100 m each with 50 metres jog in between. In total this takes me about 20 to 30 mins, I do it everyday at work so 5 times a week, added to that I run every morning a small jog of 20 mins to a kid park close to where i live and use the kiddy play ground for pull ups chin upp, sit ups and push ups, i try do 100 sit ups, 100 push ups and 30 to 40 pull ups every morning before work( although sometimes i run to work like once or twice a week which takes me about 40 to 45 mins with a 5 kg backpack). I also try to fit in two days at the gym for doing some weights(mainly compound exercises) and one day a week of swimming + sauna and steam room = usualy on my day off ,saturday. added to that i do boxing training train 5 times a week (monday,tuesday, thursday, friday and sunday) is this a good workout? can some one advise me if im doing something wrong ?
Cheers.
PS: ive got my second fight coming up in a month i really want to be as fit as possible, im 6ft4 , for 88 kg im rather lanky for my weightclass any advice on how to handle a smaller stockier person ?
cheers again.

[wayhoo]

no way a beginner can go 6-3 min rounds on a heavy bag oh yes they can depending opn level of determination

[Mr. V.I.P.]

Is it advisable to have breakfast before you go for a run in the morning? i'm worried about getting half way round and being sick because I've eaten too much or too little.

My usual breakfast is a bowl of porridge with a glass of orange juice follwed by a banana.

I run on just a banana or an orange in the morning then come home and have breakfast.

[horsebox]

really big help here.thanks Relentless

[cjgloves]

Why is this not a sticky no more???

[colin7878]

Why is this not a sticky no more???


gotta bump this :good

[cjgloves]

gotta bump this :good

yes!
Has relentless left? saw him on another site saying hes leaving. I always thought the stuff he posted was pretty good.
Anybody know?

[TommyV]

To be fair, all credit should go to lunas as he posted this originally.

Still, this needs to be stickied all the time.

[cjgloves]

To be fair, all credit should go to lunas as he posted this originally.

Still, this needs to be stickied all the time.

ye he did put that on the first post but do you know if he has quit ESB?

[TommyV]

ye he did put that on the first post but do you know if he has quit ESB?

Not sure. He hasn't been on in about a week.

I've give him a little PM and find out.

[cjgloves]

Not sure. He hasn't been on in about a week.

I've give him a little PM and find out.

Let us know if he replys mate.:good

[colin7878]

bump

[TommyV]

Bump.

Please re-sticky this thread.

[1eyefor2eyes]

Great thread. :happy

[Rakim]

I'm not a boxer but even I realise that this thread needs to be stickied. Bump.

[GEB]

Thanks man that's pretty cool.

[Rakim]

Bump.

[freesix88]

del

[topcat2006uk]

whats the difference between pull ups and chin ups?

[freesix88]

whats the difference between pull ups and chin ups?
See page 2

[davenz]

awesome post mate, cheers

[JeyJey]

Thanks for this great workout plan, but I got a little question.

How long should I always wait before doing another set or inbetween the reps (I hope I understood the words correctly in the first place).

e.g.
Pushups - 25, 25, 25
Pullups - 10, 10, 10

How long should I wait after doing the first 25 pushups till I do the next 25 and then how long till changing over to the pullups etc.?

[RDJ]

As short as possible.

[JeyJey]

Thanks for the quick answer. :)

[BIGRIGHTHAND]

I use 8 oz glove to get had speed?? some body give me a good diet plan.. at new yearsi was 244 and now i'm at 227, i jog 4-5 kms a night and hit the heavt bag for 25 mins. i need to do more. i need some more help . an internet coach.. email me if ur a Trainer and wanna help me Heavy B e mail me or add me on msn [Only registered and activated users can see links] thank u

[harmeetsodhi1]

hi im 21 do u think that i should do boxing or its late for doing it::? can i start it n do good in it

[RDJ]

hi im 21 do u think that i should do boxing or its late for doing it::? can i start it n do good in it

No 21 is not too late, but the only way to find out if you can do good is by trying.

[warrior85]

what are the best exercises for improving stamina?after 3 rounds im fucked,my stamina has improved over the last few months but id like to improve on it more.

['Ben']

Today I've decided to eat very little carbs. Nothing more per day than either a bowl of oats..... or just two slices of whoalmeal bread. (not including fruit even though they usually contain natural sugars)

I'm mainly going to eat fresh meat/fish and vegetables otherwise I can't lose the weight. I wasn't gifted with a metabolism a boxer deserves!!!

['Ben']

No 21 is not too late, but the only way to find out if you can do good is by trying.


21 isn't too late!!!

I know of plenty of fighters who never even had an amatuer fight and then went on to be good pros at older ages!

Just put the work in and you'll see the results.

[feddi37]

What a great workout program for the beginner boxer or even just to stay in shape! i want to know if there's an online video to this workout?

['Ben']

what are the best exercises for improving stamina?after 3 rounds im fucked,my stamina has improved over the last few months but id like to improve on it more.


You would be shocked at how much stamina DON'T have to do with boxing certain amounts of rounds. You just have to know how to relax and be confident more than anything. You obviously have to be very very fit to box, but you can be able to run super marathons and and still not be able to go three rounds without feeling exhausted! You need the experience more than anything and then as I said..... you learn how to relax and become confident in yourself. In a way it can work as a self fulfilling prophercy.... if you beleive you can go 3 rounds comfertably, then it will be so.

[prov]

hi im 21 do u think that i should do boxing or its late for doing it::? can i start it n do good in it

Man I've asked myself the same question...i;m 24 and started boxing 5 months ago. I've been an athlete of some sort my entire life and I was in pretty good shape to begin with, but boxing is something else-i've dropped 28lbs

At first I wasnt sure how seriously I was plannin on taking boxing but once I started getting better I realized at some point I had to compete to see what I am made of....

Is 1 year from now an unrealistic time frame in which to develop into a contender at 25?? I work out with a trainer 3 days a week and 2 days on my own....

['Ben']

Man I've asked myself the same question...i;m 24 and started boxing 5 months ago. I've been an athlete of some sort my entire life and I was in pretty good shape to begin with, but boxing is something else-i've dropped 28lbs

At first I wasnt sure how seriously I was plannin on taking boxing but once I started getting better I realized at some point I had to compete to see what I am made of....

Is 1 year from now an unrealistic time frame in which to develop into a contender at 25?? I work out with a trainer 3 days a week and 2 days on my own....



Are you training to be pro or ametuer?

[prov]

pro

[curly]

pro
Depends what kind of contender.

['Ben']

pro



Rocky Marciano turned pro in his mid twenties.... he went on to become the only undefeated Heavyweight champion of all time. That was with very little amateur experience too. He just wanted it badly.

That about sums up Boxing.

[8count]

Hey guys. new here.
How about training mentally for fighting? Any exercises for that?

['Ben']

Hey guys. new here.
How about training mentally for fighting? Any exercises for that?


The training is so hard you have to be mentally prpared to train let alone fight! You should just get the raining in, eat right and get as much good sparring as possible and then you'll know mentally that you are ready to fight.

[Tampa Nights]

Ah, old memories this stuff brings up.

[8count]

The training is so hard you have to be mentally prpared to train let alone fight! You should just get the raining in, eat right and get as much good sparring as possible and then you'll know mentally that you are ready to fight.


Thanks man.

['Ben']

Np worries.

[HeartoNEPhilly]

Hey guys,
New here and kind of new to the world of boxing training. Is it bad to use weights? I used to train for boxing at college and they told us that if we want to use weights on our own free time go ahead but make sure its in sets of 25-30 reps. Would you guys agree?

[Spireite]

Hey fellas, was my first session training yesterday & this thread gave me a good idea of what to expect, thanks! Loved every second of it but hurting this morning, can hardly lift my arms!!

[chrisandniki]

This is great information!

Do you all have any suggestions how one might tweak this for MMA training? Any information you might provide would be appreciated.

Sincerely,
Chris

[bangbang]

could someone tell me what "bounding" "lunges" and "burpees" are?? thank you.

by the way being doing this about a week not sure if i'm doing it all right but i have been aching. starting to get stronger i think. my legs are noticable more toned! cheers!

[dubLshot]

what do you think of the ab wheel?

[Dan]

Rocky Marciano turned pro in his mid twenties.... he went on to become the only undefeated Heavyweight champion of all time. That was with very little amateur experience too. He just wanted it badly.

That about sums up Boxing.

i agree but that was a long time ago. times have changed

[southpaw jab]

i sometimes hit the bag with 18 oz and i love it, but i spar with 14's
No offense intended, but, what kind of gym to you go to where they let you spar with 14 ounce gloves. Sparring in my gym is done with 16 ouncers, no smaller no bigger, and no Cleto Reyes allowed.

[Bazooka]

No offense intended, but, what kind of gym to you go to where they let you spar with 14 ounce gloves. Sparring in my gym is done with 16 ouncers, no smaller no bigger, and no Cleto Reyes allowed.


Your a liar, Roach allows sparring with 14 ounce gloves, Perhaps your story of training there isnt as valid as you want us to think it is:think

[RDJ]

Your a liar, Roach allows sparring with 14 ounce gloves, Perhaps your story of training there isnt as valid as you want us to think it is:think

Agreed. And wouldn't that depend on weight class as well? A lightweight sparring with 14 oz would be bad, but a 240 pound heavyweight wearing 16 oz backyard boxing gloves would somehow add credibility to his story? I spar with 14 oz gloves but what matters is the padding, not the weight. Before this I had 16 oz gloves but the padding was shit, I felt my knuckles connect.

[TSHBOIA]

This is an excellent routine. As a begginer following this though I would advise easing into it as it's pretty tough if your body isn't used to that intensity of training.