Boxing Workout for Professional and Amateur Boxers (Not Easy)

Boxing workout

Timeline:
0:00 - Intro
0:40 - What's In the WorkOut
5:03 - The Workout


In this video, we dive into a boxing workout for pros and amateurs alike. If you don’t have the time for all of it, simply restructure as you see fit.

Here is the workout discussed in the video:

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Success is when opportunity meets preparation. That's a fact of life that is true in boxing and in life. These days there are many strength and conditioning coaches that are offering boxers new ways to do their strength training, cardio training, and they are even giving boxers tips on boxing. Forget all of that. Because truth be told boxers have not improved compared to the greats of the past 50 years. In this video, I dove into some traditional methods for boxing training that the legends have used, and that you can use to get yourself into fighting shape.

The workout is split into Workout A and Workout B:

Workout A. Monday, Wednesday, Friday

This doesn’t all have to be in one go, you can separate your boxing training from your other conditioning work in two parts of the day. If you’re an amateur fighter and are limited for time, chop down how long you do some of the non-boxing activities or cut out a few nonessential exercises which would include supplements like sway bag or speed bag.

Jump Rope 10-20 minutes

Shadow Boxing

2 rounds loosening up
3-6 rounds hard
30-second breaks

Heavy Bag

4-6 Rounds
3-4 minute rounds
30-second breaks

Padwork

4-6 Rounds
3-4 minute rounds
30 seconds breaks

Strength Training

20 sets Pushups EMOM
20 Sets Pullups EMOM
20 Sets Squats EMOM
10 Sets Dips EMOM

You can do these all in one go or break them up per earlier breakdown.

Work to increase your reps range per minute.

Sway Bag

3-4 Rounds
3-4 Minutes
30 seconds breaks

Plyometrics, Kettle Bell Swings, Sledgehammer Training, or another form of explosive movements. Training these while tired from the workout will teach you the second win rather than depending on pure will.


Running - 3-5 Miles

You can step up the numbers if you’re prepping for a fight. I prefer you to do your running early AM, or late evening and completely separate from the training.

Workout B. Tuesday, Wednesday, Saturday.

The focus on these days will be on your sparring and


Shadow Boxing

2 rounds loosening up
3-6 rounds hard
30-second breaks

Sparring

6-12 Rounds
3-4 minute rounds
30-second breaks

Strength Training

20 sets Pushups EMOM
20 Sets Pullups EMOM
20 Sets Squats EMOM
10 Sets Dips EMOM
10 Sets (to failure) Situps
10 Sets (to failure) Hanging Leg Raises

Defensive Drills (Head Movement, Parries, Slips, Counter, etc.)

3-6 Rounds
3-4 Minutes

Plyometrics, Kettle Bell Swings, Sledgehammer Training, or another form of explosive movements


Speed Bag

3-5 Rounds
3-4 minute rounds
30 seconds breaks
(or 15 Minutes Straight)

Isometrics/Stretching – this is the perfect way to end your training day. Do isometric holds followed by a stretching routine to make sure nothing tightens up for tomorrow.


Running 3-5 Miles Morning or Evening, separate form training.

Sundays Off

Add Your Magic

This isn’t an “end all be all” routine. Feel free to add your own twist to any of this. This is just my recommendation based on what I’ve experienced and learned while training and coaching others. You can grab some things and add them to your existing routine or follow them to a T, it’s all up to you.

In the words of Bruce Lee:

“Research your own experience. Absorb what is useful, reject what is useless, add what is essentially your own.”

We also didn’t add every exercise that we discussed above, so make sure to really sit down and create your own program of things you will find beneficial. Because time is limited in a day, you want to be as efficient as possible, and that is what I tried to do when structuring this program.