Monday: Morning: 5-3minute rounds on the heavy bag (1 min rest inbetween) Afternoon: 5-1minute rounds of jump rope (1min rest inbetween) Evening: 20minute kettlebell circuit (clean and jerks, one arm/two arm swings etc) 10lbs

Tuesday: Running/walking roadwork for 30mins

Wednesday: (Same as monday)

Thursday: (Same as tuesday)

Friday: (same as monday)

Saturday: off

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2 Comments on How is this for a boxing workout ?

adrian b on Tue, 13th Jan 2009 11:13 pm


Walking will yeild absolutely no benifit to boxing whatsoever. Literally, 0%. If anything, you’re wasting you precious training time and more severely, energy. The time is also quite trivial in roadwork, the key is in distance(for Rocky-style older school of thought) or distance in a set-time(Ross style). This is known as interval training. Read more about it here:
It simulates the demands of the timed INTERVALS of boxing rounds. This will improve your ability to box ridiculously quickly especially when you’re starting out, and I do mean ridiculous, you will experience improvements in at most a week and a half or so if you push yourself hard enough. Of course I’m sure you know there’s no such thing as a miracle, and this isn’t one. The biggest drawback of this is that it is extermely tortuous. If you have done it properly, you will want to amputate your legs during it and then feel like the happiest man alive when you’re done. It’s infinitely better then sex itself trust me. This is why not many boxers do it. At the very least, do this twice a week you may start to feel apprehensive towards training and start dreading the next run, if you’re falling into this pattern then stick to “tradditional” 3-4 mile runs EVERYDAY with lots of skipping, less risk giving up on the sport. Skipping: 1 minute is not enough depending on how fast/hard you’re skipping. It may be ok if you’re doing double-unders throughout the entire minute(I can’t) An achievable target to aim for is 2 minute rounds at full intensity. Lastly, especially if you’re just starting out,(you are aren’t you..) if weight training is taking up your running time, DONT LET IT. All the strength in the world is useless when you can’t use an once of it for more than a few seconds. Furthermore all the extra mass you put on will be taxing your anaroebic system even further. Boxing(unlike kickboxing) has weight classes, so don’t worry so much about weight training just yet. Pushups, crunches and other endurance-based resistance training are fine. When you do decide to beef up, do not be sucked in by the other gym-rats trying to burst their biceps or living off the bench press, deadlifts and squats will improve your puching power significantly more.(although the bench press is also beneficial, you can completely ignore any PURE bicep work)
Hope this helps.

Fighter1987 on Thu, 15th Jan 2009 5:19 am


no its not. go to a boxing gym, get a trainer, and then you will have a workout that will make you into a fighter

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