The problem that the majority novice boxers face is that training and expertise fluctuate a lot from club to club. At the professional level, a fighter has years of expertise and has already fought dozens or hundreds of beginner matches, they’ve an excellent sense of what works and what doesn’t. Your opponent may be someone who trains at a gym with professional coaches and fighters, and while you are performing bare bones training, they are getting training advice and sparring from a number of the greatest in the game. That being said, there are not any guidelines regarding how you train, so if someone has time and energy to train like a pro while nonetheless preventing at the amateur level, then they may no doubt grow to be proficient on the sport.
Below is a training template for newbie boxers who are looking to be successful in the early and mid phases of their combat career. At the advanced phases, a fighter has to know what works for them, and training can get pretty intense and variable. If you’d like some perception as to how much it is best to do, and of what, then this is an efficient framework. This template assumes that you’ve spent some time within the gym, already have the fundamentals down when it comes to punching, protection and footwork. It also assumes that you’ve got access to a coach, equipment, and common sparring partners. In addition to what’s beneath, you should get some padwork from your coach frequently within the last couple weeks leading as much as the fight.
1) You need to be within the gym 5 days a week.
2) Ideally, you must separate your training. Conditioning in the morning/evening and boxing training in the other half of the day
3) Spar three times per week within the 4 weeks leading as much as the fight. Otherwise, a few times a week is fine, and it does not always have to be hard sparring.
4) Training:
— 10 to 15 min skip rope
— 4 to 6 rounds shadowboxing (one spherical dedicated to footwork, and one round dedicated to defense together with head movement)
— 6 rounds on the heavy bag (4 of them at battle pace)
— four rounds on the double-finish bag
— four rounds speed bag
— one hundred burpees in sets of 20 (try to get them done in under 5 mins)
— three ab excercises in sets of a hundred (choose your three favorite)
— one hundred bouncing push-ups (do as many as you’ll be able to at each set until you get to 100)
— skip rope 10 to fifteen min
— 15-20 mins stretching (do NOT neglect this, flexibility means speed).
Running Program
1) At some point a week perform a 45-60 min easy run
2) Sooner or later a week perform 6 sets of 800m at high intensity
three) Twice a week perform Tabata sprint sets (20 seconds sprint, 10 seconds rest for 8 sets)
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