ive been boxing for 5 mouths , i consider my self to be quite a fit guy and am lookin to have my first fight soon , Ive never had to push my self to go the distance for real outside of a spar situation , i spar at my uni with 14 oz gloves 3 rounds , How big is the the step up . I'm worried i wont be fit enough ,i can run 10 k with ease yet Evan 5 min on pads can wear me out . , if any one who has matches regular can let me no what they do for an average weeks training would help me out a lot , give what i do some perspective in relation to a more experienced boxer

long distance running like a 10k run as aerobic training, pad work and bag work is mainly Anaerboic, instead of going for long ass runs when you do your road work, keep them shot, dosn't need to be more than about 3 miles.

Keep the runs short and do plenty of sprints along the way at full effrot, pick a hill on your route and sprint up and down it 3-10 times depending on the height and how steep it is etc, experiment.

I posted my weekly training routine on here a few months ago but I think it may have been lost when the boards died, I'll llook for it.

When you do your bag work don't stand then aimless pawing jabs, throw each and every combo as fast and has hard as you can in as short a time as possible, don't step off teh bag and dance about, its just a way of getting your breath and still looking like your working, keeping throwing combo after combo until you can feel the lack of oxygen in your blood and then start again

The Aerobic energy system provides oxygen that is used to break energy sources in the muscles down so they can work, when the muscle is working too hard for oxygen to possibly meet this demand the energy is already broken down and stored with in the muscle in reserves of glycogen and ATP, this is called the anaerobic energy system and is what boxing mainly uses.

A boxing bout is like a serries of short repeated sprints so both energy systems have to be of an elite level.

When you come to fight though, the andrenalin will be flowing (so use it, alot of people mistake it for fear, its just a chemical getting your body ready for an impending strenuos battle...), the stuff is amazing its litterally addictive, see all those people that jump off buildings/do huge jumps in bikes etc? they're hooked on it like a drug, it super charges your body so instead of letting it over come you make sure you use it

cheers mate , if you could find your training schedule that would be quality

Actualy, I've got it saved on disc, I used it for some course work I'm doing at college, I'll post it either shortly if I can find it or first thing tomorow (don't know what time it is where you are put is 11pm here and I'm full of cold... so its bed time for me... )

I wouldn'tÂ* reccoment you follow it to the letter mind you, we're both different, different fitness levels, our muscles are made up differently, different heights, weights, bones different ways of responding to training, different energy requirements, our bodies use nutrients differently etc bla bla bla

use it as a basis for your stuff, or atleast to see how much training the lads you'll fight will have had (most of the lads at my gym are better conditioned than most of the other lads up our way, but you've always got to assume who ever you box will be fitter than you )

good luck with the training,

i agree with adam about the roadwork. thats a good solid routine he posted there.

how much road work would you feel is adequate to get into a good fighting shape , i try go for a run every night , taken the advise on hill runs ,i do about 2 - 3 k a night , with a hill on route,

Originally Posted by AdamGB

Actualy, I've got it saved on disc, I used it for some course work I'm doing at college, I'll post it either shortly if I can find it or first thing tomorow (don't know what time it is where you are put is 11pm here and I'm full of cold... so its bed time for me... )

I wouldn'tÂ* reccoment you follow it to the letter mind you, we're both different, different fitness levels, our muscles are made up differently, different heights, weights, bones different ways of responding to training, different energy requirements, our bodies use nutrients differently etc bla bla bla

use it as a basis for your stuff, or atleast to see how much training the lads you'll fight will have had (most of the lads at my gym are better conditioned than most of the other lads up our way, but you've always got to assume who ever you box will be fitter than you )

good luck with the training,

would be nice to see that program...my program is military.

Monday (rest day):

Wake up 7:30

Do back, leg and arm stretches

Triceps dips (30 reps)
Regular press ups (20 reps, chest to floor)
Triceps dips (30 reps)
Wide press ups (20 reps, chest to floor)
Triceps dips (30 reps)
Narrow press ups (20 reps, dip as far as possible)
Triceps dips (30 reps)
Pike Press ups (30 reps, head 1cm from floor)
Triceps dips (30 reps)

Eat Breakfast, go to college

Half an hour before lunch:
5mile jog around town

Tuesday:

Wake up 7:30

Do back, leg and arm stretches

Triceps dips (30 reps)
Regular press ups (20 reps, chest to floor)
Triceps dips (30 reps)
Wide press ups (20 reps, chest to floor)
Triceps dips (30 reps)
Narrow press ups (20 reps, dip as far as possible)
Triceps dips (30 reps)
Pike Press ups (30 reps, head 1cm from floor)
Triceps dips (30 reps)



4:30 eat pre work out meal

7:15 warm up (stretch shadow box etc)

7:30-9:30 Gym session (starting off with skipping, burpees etc then doing various bag work routines, body weight exercises working upper body, lower body and core, sparring then warm down and stretch off)

Wednesday (rest day):

8pm Light shadow boxing and stretching

Thursday:

Wake up 7:45

Triceps dips (30 reps)
Regular press ups (20 reps, chest to floor)
Triceps dips (30 reps)
Wide press ups (20 reps, chest to floor)
Triceps dips (30 reps)
Narrow press ups (20 reps, Aim to improve dip each week)
Triceps dips (30 reps)
Pike Press ups (30 reps, head 1cm from floor)
Triceps dips (30 reps)

Eat breakfast

10am: 4 mile run including hill sprints and shuttle running

4:30 eat pre work out meal

7:15 warm up (stretch shadow box etc)

7:30-9:30 Gym session (starting off with skipping, burpees etc then doing various bag work routines, body weight exercises working upper body, lower body and core, sparring then warm down and stretch off)

Friday (rest day):

8pm Light shadow boxing and stretching

Saturday (semi rest day, training at about 80-85% on most exercises)

Wake up 8am, eat breakfast

11.45 warm up (stretch shadow box etc)

12:00-01:00 Gym session (starting off with skipping, burpees etc then doing various bag work routines, body weight exercises working upper body, lower body and core then warm down and stretch off)

Sunday:

Wake up 7:30, eat breakfast

10:00-12:00 Beach session with trainer (intense conditioning session, involving shuttle running, sprinting, medium distance running (running can be either, free weighted or carrying some one of your own weight) performed on various terrain, sand, tarmac, stairs and some times in the sea)

14:00-16:00 Sparring session
-------------------------------------

wow, overkill for the triceps!

why so much work for them?

Originally Posted by GutShot

wow, overkill for the triceps!Â*

why so much work for them?

does it make them more conditioned?

Naw, there one of the main punching muscles in the arm and to be honest I don't get that much of a burn on them when I do less than that