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Friday, March 12, 2010

How to Train

I'm going to outline my training template for an amateur boxer who is preparing for a fight, and looking to be successful in the early and mid stages of their fight career.  I think at the advanced stages, a fighter has to know what works for them, and training can get pretty intense and variable.  Now, this is not a complex or comprehensive discussion on training.  But if you're not clear on how much you should do of what, then this is a good start.  This template assumes that you've spent some time in the gym, already have the fundamentals down in terms of striking, defense, and footwork.  It also assumes that you have access to a coach, equipment, and regular sparring partners.  In addition to what is below, you should get some padwork from your coach. Ok here goes:

1) You should be in the gym 5 days a week.
2) Ideally, you should separate your training.  Conditioning in the morning/evening and boxing training in the other half of the day
3)  Spar 3 times per week in the 4 weeks leading up to the fight.  Otherwise, once or twice a week is fine, and it doesn't always have to be hard sparring.
4) Training:
- 10 to 15 min skip rope
- 4 to 6 rounds shadowboxing (one round dedicated to footwork, and one round dedicated to defense including head movement)
- 6 rounds on the heavy bag (4 of them at fight pace)
- 4 rounds on the double-end bag 
- 4 rounds speed bag
- 100 burpees in sets of 20 (try to get them done in under 5 mins)
- 3 ab excercises in sets of 100 (choose your three favorite)
- 100 bouncing push-ups (do as many as you can at each set until you get to 100)
- skip rope 10 to 15 min
- 15-20 mins stretching (do NOT neglect this, flexibility means speed).

Run Program
1) One day a week perform a 45-60 min easy run
2) One day a week perform 6 sets of 800m at high intensity
3) Twice a week perform Tabata sprint sets (20 seconds sprint, 10 seconds rest for 8 sets)

Strength Program - there is a lot to discuss here, but ensure that you are not neglecting your strength training.  Read anything by Tudor Bompa on Periodization for sports.

If you have any questions, email me at precisionstriking@yahoo.com
VVV

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