I am fighting amatuer right now and here is the basics of what we do at the gym.

Mon: run 10-15 minutes straight; 3-4 rounds free boxing on the heavy bags; 3-4 rounds skipping rope; at this point coach will split us up doing different things, he will hold mitts for one of us for a couple of rounds while the rest of us work on blocking jabs, bob n weave, and various other things.

Tues: run 10 minutes straight; sparring is usually done on this day, if you dont spar then you end up hitting the heavy bags, skipping rope, running, or working on various other things.

Thur: run 10-15 straight; little kids will spar; the rest of us will work with the heavy bags, skipping rope, running, shadow boxing, etc.

Fri: run 10-15 minutes straight; running (various sprints); mostly work on cardio.

I have been boxing since the end of March and have gone from a fat 180lbs to a soft 165. My stamina is a lot better than when I started, but not where it should be. I have had one fight and am hoping to have one more by the end of this month.