First off. Some back ground information. I started boxing at the beginning of the year at the age of 26. I used to goto a Boxing gym back at the beginning of the year. My technique and fitness was good. I was fast rising amonst the ranks. With the aim to sparring when the coach thought i was ready. The gym i goto uses alot of old school techniques and train of thought. Which is why i picked it. I only had use of the club gloves. The velcro came undone in flight when i was punching a right hook onto a heavy bag at the last minute. I did a serious injury. Where instead of just fracturing the bone. I bent the bone behind my little finger knuckle. Which caused swelling under the bone service. Which took the NHS an age to diagnose. X ray, inconclusive, CT scan inconclusive, MRI scan bingo! What didn't help is i'm in a manual labour trade. So my hand didn't get much chance to heal. Was in pain for along time. In the down time. I started researching old school boxers. And boxing manuals. To make good use of the down time. I have just started training again. At home for now to get my fitness levels to a good standard before going back to the gym.
One of my favorite old school boxers and boxing manuals is Jack Dempsey's. I use alot of his stuff. And it is working well for me! You can find his Championship Boxing manual online for free.
I'm 6ft, Weight 166.6 Pounds, Male. I aspire to do local competitions. At ABC level.
My training regime is this.
Monday, 2 minutes skipping, Then hour speedball and Heavy bag.
Tuesday, 2 minutes skipping, Circuit training, then speedball and heavy bag upto the hour
Wednesday, 2 minutes skipping, Plyometrics, then speedball and heavy bag upto the hour
Thursday, Rest day
Friday, 2 minutes skipping, then hour speedball and heavy bag.
Saturday, 2 minutes skipping, Circuit training, then speedball and heavyball upto the hour
Sunday, 2 minutes skipping, Plyometrics, then speedball and heavy bag upto the hour.
I will state my fitness isn't great at the moment. If that doesn't look impressive. But it will change drastically when i become fitter. I'm not doing any road work at the moment. As i don't want to loose weight.
My circuit training regime
Warm up with 2 minutes skipping.
1, Press ups 12
2, Sit ups 15
3, One legged squat 10
4, Tricept dip 10
5, Wide arm push up 10
6, Step up, 15 per leg. 30 total.
7, Box lift 12
8, Twist sit ups 10
9, Lung 20 per leg. 40 total
10, Pull ups 3 (crap i know)
11, Squats 20
12, Foot Raises 20
13, Neck Bridges 10
14, Commando push ups 10
15, Dorsal Raises 12
16, Chin up 2 (crap i know)
At the moment i only do one set. But when fitter will go up to 3 sets.
Plyometrics (explosive exercise) Regime
Warm up 2 minutes skipping
1, Clap push ups 10
2, Burpees 10
3, Offense Hops 10
4, Box push ups 10
5, Defense Hops 10
6, Star Jumps 10
7, Sit Ups ( un supported) 10
8, Tuck Jump 10
9, Squat Jump 10
10, Leg Thrust 10
At the moment i do one set. When fitter will do 2 sets.
When i have bulked up with muscle. I will start doing road work again. To learn it into lean muscle. So that i don't drop to much weight.
Any pointers or opinions welcome. Oh Hello this is my first post