Boxing Workout Scheduele?

Question

This is my training I do what do you guys think?

BOXING GYM(Monday - Friday)

Stretch out

3 rounds of shadow boxing

3-4 rounds of mitts

3 rounds of Heavy Bag

3 Rounds of Speed Bag

3 Rounds of Jump Rope

WORKOUT 3 days a week:

Monday: Chest and back, Abs

Wednesday: Shoulders and Biceps, Abs

Friday: Legs and Back, Abs

RUN 3 days a week(Tuesday, Thursday, Saturday)

run 2 miles in 14 minutes

I started about 3 weeks ago. I am sparring next week for the first time.

Also a lot of people jump rope before they start, but I like to do it at the end is there anyting wrong with that?

Is there anything I should change about my workout?

Answer 1

Congratulations on entering the wonderful world of boxing. As I'm sure you're starting to realize, it's a better way of living. There is nothing wrong with the gym work you're currently doing. I've been boxing for years and never managed to punch through a heavy bag. No matter the routine, you get out of it what you put in (which I'm sure your trainer has repeated to you on occasion).

It's good to work out with a trainer because they can introduce new elements to your routine which expand  your muscle memory (which translates into doing well while sparring and eventually to winning fights).

I'm surprised your trainer lets you finish with jump rope.

Start with jump rope. It's a useful way to warm yourself up before the heavy stuff. Introduce some practice elements to your jump rope routine to enhance your skill level (re: start by jumping normal, then put your left foot forward for five hops, then your right foot forward, then back and forth five times, then side to side five times, then running on the spot hops, then crossovers, then double unders, etc, etc). Eventually you'll be able to do interval training while skipping. Your trainer can get you from regular pace to doing double unders for thirty seconds and then back to regular pace, etc...

Shadow boxing is fine. But make sure your using it to better yourself and not simply going through the motions. I usually use three pound weights to keep my punches consistent. Concentrate on your foot work when throwing your jab (be sure to step in with your left but using your right foot as the trigger foot- I assume your right handed). When you throw a straight right make sure your right shoulder finishes against your face (once you start sparring you'll thank me for that advice - your shoulder minimizes the impact of a left hook from your opponent). Keep your body in balance as weight exchange is key.

Mitt work is the most important part of your routine. Take it very seriously as that's where you learn to survive in the ring. And take it from a guy whose sparred with loads of people, your first sparring session is all about not looking like a total chump (dont get winded).

When on the heavy bag never hold back. Drain yourself (that'll minimize your plateauing). Aim to hit the bag with your ring finger knuckles (The idea being to hit the bag with your three outside knuckles- pinky, ring, middle). Make sure you can throw an awesome jab with power behind it and a solid straight right and solid left hook. Practice straight rights to the body instead of right hooks. You'll survive a lot more rounds that way as a right hook usually finishes with you on the ground and not your opponent.

I find the speed bag is for posing. Since your new to the sport I wouldn't spend too much time with it. Good place to get your energy back but keep it to a minute round.

Your weight sessions are great.

Here's my light schedule in case your wondering (I haven't included sparring schedule - usually three hours per week)

Mitt and bag work Monday, Wednesday, Friday for an hour session;

Endurance on Tuesday (key focus is legs, legs, legs) for an hour;

Core on Thursday for an hour;

6 mile runs Tuesday, Thursday and Saturday

Church on Sunday where I ask for forgiveness for the beatings I dish out in the ring.

Also, do medicine ball routines with a partner (throw "punches" back and forth 20x jabs, 20x rights/ have your partner hold a 12lbs ball and keep applying pressure to you while you punch it- my personal favorite).

Answer 2

you need to have more than one reutine yout do for boxing. you need to change up what you do. best advice you will get is don't train on your own. go to a boxing gym and train there.

Answer 3

if you don't increase your regimen daily OR the very least weekly, you won't  build up your stamina..

Answer 4

Seems OK, but you should run 5 miles every morning. 2 miles 3 times a week isn't enough..