actual fighter's post your normal boxing workout? workout

[billywest1924]

ok spill it what are you guys doing in the gym?

[jefroman]

When I get to the gym the first thing I do is loosen up by
shadowboxing and/or jumping jacks.

Then the next thing I do is skip rope for 2 rounds just to warm up.
After that I stretch. This consists of various stretches that stretch my back, abs, shoulders, biceps, triceps, hips, quads, hamstrings, glutes, calves, neck, etc. I also loosen up all of my major joints.
Next I do a few rounds on the speed bag. As well as a couple on the double end bag.
When that is finished, I usually do 6 or so rounds on the heavy bag, followed by 3 or 4 rounds of the focus mitts with my coach.

After all of that I then move on to this:

push-ups: 2 sets till failure

pull-ups--palms out: 2x10

pull-ups--palms in: 2x10

crunches: 2 set till failure

twisting sit-ups: 2x60

leg lifts: 2x25

hindu squats: 2x100

I finish up by skipping rope for a few rounds

Once a week I do a fairly rigorous routine with weights.
I usually spar once a week, too.
I run 2-3 miles every morning.

Jeff

[kh_s]

Is that a begginner workout or advanced ?

[SOUTHPAW]

Sounds about right....Do you fight amateur or pro? what's your record?

[jefroman]

I don't really know if it's a beginner or advanced workout. It's what I've been doing since May of this year when I started boxing, though. It works well for me. I consider myself a beginner, whether my workout is or not, I don't know.
I am an amateur, but haven't had any fights yet. I recently started interval training (sprinting), as well. Now I do my 2-3 mile run Mon - Wed - Fri, and my interval training Tue - Thurs - Sat.

Thanks guys.

Jeff

[MrPARaNoiD]

how often do u train? and would your workout be helpful for a beginner of one month.

my training at the moment consists of a similar workout however i do weights 5 days a week and train only after weights. If u can tell me any tips to making my training more effective it would be greatly appreciated im bout 5'9'' and weight bout 65kg but i spar with a heavy weight friend everyweek.

thanx

[koto_ryu]

Originally Posted by billywest1924

ok spill it what are you guys doing in the gym?

Well I don't box anymore but this is my typical workout routine:

Upon waking I stretch out and run some sprints early in the morning then go back and do some sequence training (stuff like holding bridges and stretches for a minute, skipping rope, stance drills, etc.). Later on that day I'll throw around the kettlebells, do some ab work (either a full-out program or Matt Furey's Magnificent Seven), and train in whatever I have mapped out for that day. Then a few hours before bed I do another round of sequence training and some light stretching.

[Garland]

Non-fighting;
3x a week 2 hours of Muay Thai, Kali, JKD/Jun Fan/Wing Chun
Every once and awhile...shooto or jiu jitsu.
5 days a week-weight training
2 days cardio...jogging, hiking about 5 miles at night

Fighting; 6 days a week, twice a day (I'd snatch z's on a cot at the gym)
wake up- wrap hands, jog, ellipticals, jump rope, stairs or treadmill for 25-45 minutes, skip knees across the gym for 4 3 minute rounds, shadow box with weight (15(or20) 10-5-1) 3 minute rounds. Bag-work...usually 10 rounds of combinations with push-ups in between, or 5 rounds followed by 250 kicks each leg.
Padwork 4 rounds with pressure and isolated hard-core...I got my ass kicked everyday of training sooooo much worse than my fight when I got hit in my fight, I was suprised at how much softer he hit me than my partners, probably not a good thing...boxing or isolated prummb (5 rounds) minimizing straight knees, main focus on curve knees and position, throwing out and/or locking to throw down (we can do some throws for Muay...just not from the hip, or slamming...i.e. locking the wrists tight around the neck and turning sharply down and back to force them to fall is a nice one, or tripping up their legs.)
Or I used to spar with my own instructor who CLAIMED to be an ex-2x Lumpinee champ for up to 10 rounds. 500 crunches (sometimes with them hitting you with a thaipad in the abs) and 500 push ups...short ones on the knuckles.
I would do this twice a day, either all day on the weekends or after school on the weekdays. I don't lift weights (except for biting a chain with 35 lb plate weight for the neck) when I train for a fight, I only lift until maybe a month out. I will spar up to 2 days before the fight. I avoid taking in too much water for the 2 weeks up to the fight to dehydrate and make weight...after the weigh in...I CHOW DOWN.

Run home from the gym aprox 2.5 miles and do homework...take a bath, and go to bed.

Overtrained...I put two EMT's in my opponent's corner, smashed his nose with a right kick, bruised his legs or knocked him down with every kick (he fell 2x from leg kicks, one more more of a late shield.) a knee to the geish (paraneum...too close to the groin so they gave him the benefit of the doubt with a 5 minute rest during the fight) and knocked him out with a knee to the dome. I wasn't in the fight...I was on auto-pilot the whole time...I didn't think, my body just moved...I went into the fight thinking I might lose, it was my first fight and I didn't see who or what my opponent was like until I stepped into the ring (not even at the weigh ins), and the only thing I focused on was this person was coming into my HOME to embarass me and hurt me in front of my family and my trainers...if I lost, he was still going to the hospital...I didn't focus on winning, only hurting. When I came out like I did in the second round...I dropped my guard a little, and ran to him, he teaped, I grabbed his neck and kneed him in the ribs and pulled him until his head was where I wanted it to be...my sparring partners and my other trainers who didn't work with me too much for the fight were shocked because I'm usually not very agressive training with another person...and I'm a little reluctant to hit people, and always pull my punches. That's the key...don't hold back...don't fight to win...fight to fight...fight to hurt...fight for real. THE STRUGGLE IS THE GLORY

[Mike Brewer]

I am currently preparing to fight Golden Gloves in 2005. Here's what I'm doing lately:

Begin each day with calisthenics. I do this by time, not reps, and just try to keep the intensity up. Push-ups, ab exercises, neck exercises, pull ups, and back hypers - 4 sets of each on a descending time scale (2 min. for the first, 1:30 for the second, 1:00 for the third, and 45 seconds for the last set.). This is a rthrowback to my Army days. It's how we did pT, and it really worked, so I kept it.

For workouts, I typically start with shadowboxing. Lately, I've been doing a lot of agility drills and plyo training with my good friend Patrick. He's a 5-0 MMA fighter, and one of the most gifted athletes I know. He's also a certified personal trainer, and his routines have given me awesome results. Plus, he's inhumanly fit, so having him work out with me really makes me push. After a half hour or so of that, I generally move to defense drills. Slipping, bobbing, weaving, blocking and countering punches leads to working my favorite counters. I focus on that for another 30-45 minutes. After that, I generally move to focus mitts. I work on offense, combos, and good movement, but I also have my trainer feed me punches so I can apply my defensive drills as well. After focus mitts, I might isolate a few specific ideas "body to body" with a sparring partner or trainer. I don't have a time frame for this. Sometimes, we just go for a few minutes, and sometimes for a half hour. It's just a matter of sorting out questions on a real person. At this point, I'll switch up on alternate days. Every other day, I'll put in ten rounds of sparring. On the off days, I run sprints. When sparring, we'll vary the intensity and try to work on specific applications. Sometimes it can get pretty spirited, but we almost never go absolutely all out. Getting hurt in training is bad for a fighter. Besides, for any focused training, 80% is more than enough when both sides know what they're doing. My sprints are made up of several sets, but in a nutshell, I do 4 sets of 20 yard sprints, working on pure accelleration. Then I do 4 sets of 40 yard sprints. Then I do 4 sets of 100's, and finally I do three 300 yard sprints. I rest about 45 seconds to a minute between each. If I have any gas left, I'll do some agility stuff just to burn out all the minor muscles.

In addition, I also try to put in a good 36 minute set on the elliptical or stairclimber. I do 2 minute "work sessions" where I try to keep my RPM's over 80, and then I do one minute rest periods where I just keep it between 50 and 60. Currently, I set the machine at about 3/4 whatever resistance it's max is, and at a slight incline (if on the treadmill or elliptical). I do this five times weekly. On these days, I try to hit the heavy bag and double end bag for 30 minutes also, and in back to back alternating rounds. It seems a good balance, and it'sa great sweat!

My routine right now is more rehabilitative, since I need to get back to a good fitness level after recovering from some pretty bad injuries. As my fitness level progresses, I'll probably amp things up a great deal, but for now, this is working great.

[MrPARaNoiD]

Thanx i would hope to get my workout to close to that in the next few months

[billywest1924]

Originally Posted by Garland

Non-fighting;
3x a week 2 hours of Muay Thai, Kali, JKD/Jun Fan/Wing Chun
Every once and awhile...shooto or jiu jitsu.
5 days a week-weight training
2 days cardio...jogging, hiking about 5 miles at night

Fighting; 6 days a week, twice a day (I'd snatch z's on a cot at the gym)
wake up- wrap hands, jog, ellipticals, jump rope, stairs or treadmill for 25-45 minutes, skip knees across the gym for 4 3 minute rounds, shadow box with weight (15(or20) 10-5-1) 3 minute rounds. Bag-work...usually 10 rounds of combinations with push-ups in between, or 5 rounds followed by 250 kicks each leg.
Padwork 4 rounds with pressure and isolated hard-core...I got my ass kicked everyday of training sooooo much worse than my fight when I got hit in my fight, I was suprised at how much softer he hit me than my partners, probably not a good thing...boxing or isolated prummb (5 rounds) minimizing straight knees, main focus on curve knees and position, throwing out and/or locking to throw down (we can do some throws for Muay...just not from the hip, or slamming...i.e. locking the wrists tight around the neck and turning sharply down and back to force them to fall is a nice one, or tripping up their legs.)
Or I used to spar with my own instructor who CLAIMED to be an ex-2x Lumpinee champ for up to 10 rounds. 500 crunches (sometimes with them hitting you with a thaipad in the abs) and 500 push ups...short ones on the knuckles.
I would do this twice a day, either all day on the weekends or after school on the weekdays. I don't lift weights (except for biting a chain with 35 lb plate weight for the neck) when I train for a fight, I only lift until maybe a month out. I will spar up to 2 days before the fight. I avoid taking in too much water for the 2 weeks up to the fight to dehydrate and make weight...after the weigh in...I CHOW DOWN.

Run home from the gym aprox 2.5 miles and do homework...take a bath, and go to bed.

Overtrained...I put two EMT's in my opponent's corner, smashed his nose with a right kick, bruised his legs or knocked him down with every kick (he fell 2x from leg kicks, one more more of a late shield.) a knee to the geish (paraneum...too close to the groin so they gave him the benefit of the doubt with a 5 minute rest during the fight) and knocked him out with a knee to the dome. I wasn't in the fight...I was on auto-pilot the whole time...I didn't think, my body just moved...I went into the fight thinking I might lose, it was my first fight and I didn't see who or what my opponent was like until I stepped into the ring (not even at the weigh ins), and the only thing I focused on was this person was coming into my HOME to embarass me and hurt me in front of my family and my trainers...if I lost, he was still going to the hospital...I didn't focus on winning, only hurting. When I came out like I did in the second round...I dropped my guard a little, and ran to him, he teaped, I grabbed his neck and kneed him in the ribs and pulled him until his head was where I wanted it to be...my sparring partners and my other trainers who didn't work with me too much for the fight were shocked because I'm usually not very agressive training with another person...and I'm a little reluctant to hit people, and always pull my punches. That's the key...don't hold back...don't fight to win...fight to fight...fight to hurt...fight for real. THE STRUGGLE IS THE GLORY

when i origionally posted this thread back in march of 2003 i was trying to gather info for a possible book, not a "training manuel" but a look at what fighters do on a day to day basis. i have since been beaten to the punch and someone else who had the same idea and got their book published before i was even finished, so the idea has since been scrapped. however i found your post to be quite amazing in that since i have been around professional fighters since i was 14, i have trained in thailand, have fought professionally myself, and doing the research for my proposed but now scrapped book i have never seen a training regimen so intense and demanding! which had me come to the conclusion that your either superman, severely overtraining, or your full of shit. if your not superman which to my knowlege at least is a comic book legend, however if you are really training that much your going to have a very, very, short career, and if you are exagerateing your training regimen its unfortunate because you will have would be fighters trying to perform the above regimen which is NOT senseible.

[koto_ryu]

Originally Posted by Garland

Non-fighting;
3x a week 2 hours of Muay Thai, Kali, JKD/Jun Fan/Wing Chun
Every once and awhile...shooto or jiu jitsu.
5 days a week-weight training
2 days cardio...jogging, hiking about 5 miles at night

Fighting; 6 days a week, twice a day (I'd snatch z's on a cot at the gym)
wake up- wrap hands, jog, ellipticals, jump rope, stairs or treadmill for 25-45 minutes, skip knees across the gym for 4 3 minute rounds, shadow box with weight (15(or20) 10-5-1) 3 minute rounds. Bag-work...usually 10 rounds of combinations with push-ups in between, or 5 rounds followed by 250 kicks each leg.
Padwork 4 rounds with pressure and isolated hard-core...I got my ass kicked everyday of training sooooo much worse than my fight when I got hit in my fight, I was suprised at how much softer he hit me than my partners, probably not a good thing...boxing or isolated prummb (5 rounds) minimizing straight knees, main focus on curve knees and position, throwing out and/or locking to throw down (we can do some throws for Muay...just not from the hip, or slamming...i.e. locking the wrists tight around the neck and turning sharply down and back to force them to fall is a nice one, or tripping up their legs.)
Or I used to spar with my own instructor who CLAIMED to be an ex-2x Lumpinee champ for up to 10 rounds. 500 crunches (sometimes with them hitting you with a thaipad in the abs) and 500 push ups...short ones on the knuckles.
I would do this twice a day, either all day on the weekends or after school on the weekdays. I don't lift weights (except for biting a chain with 35 lb plate weight for the neck) when I train for a fight, I only lift until maybe a month out. I will spar up to 2 days before the fight. I avoid taking in too much water for the 2 weeks up to the fight to dehydrate and make weight...after the weigh in...I CHOW DOWN.

Run home from the gym aprox 2.5 miles and do homework...take a bath, and go to bed.

So when you're fighting you claim on an average workout day you do cardio for about 30 minutes, do at least five rounds of shadowboxing followed by about 10 rounds of bagwork with pushups in between each round (or 5 rounds and about 500 kicks total), about 9 rounds of either pads/boxing or sparring, and do 500 crunches and 500 pushups TWICE a day?

I may not be a math wizard, but that's at least 24 rounds of work (72 minutes right there), plus the running adds up to 102, if you're good you can finish those 500 pushups in about 5 min, so 112, 500 crunches you could do in about 10 min on average, so thats 132, 264 cause you do it twice a day and with the running added in and all the other stuff....thats around 300 minutes of training a day (or about 5 hrs) six days a week. That's 30 hours of training per week, plus school and sleep time and whatnot, and then not to mention how much time you might spend on this forum, and I have come to the conclusion that:

You are severely overtraining if all of that is true, and you definitely need a girlfriend.

[Garland]

Originally Posted by billywest1924

when i origionally posted this thread back in march of 2003 i was trying to gather info for a possible book, not a "training manuel" but a look at what fighters do on a day to day basis. i have since been beaten to the punch and someone else who had the same idea and got their book published before i was even finished, so the idea has since been scrapped. however i found your post to be quite amazing in that since i have been around professional fighters since i was 14, i have trained in thailand, have fought professionally myself, and doing the research for my proposed but now scrapped book i have never seen a training regimen so intense and demanding! which had me come to the conclusion that your either superman, severely overtraining, or your full of shit. if your not superman which to my knowlege at least is a comic book legend, however if you are really training that much your going to have a very, very, short career, and if you are exagerateing your training regimen its unfortunate because you will have would be fighters trying to perform the above regimen which is NOT senseible.

no shit. I haven't fought since my first fight, but that's how they trained me...Khru Sakasem Kwathawong (formerly Sakasem Fairtex, The Punisher, one of the coolest guys you'll EVER meet) and my personal trainer....Muhammed the Motherfucker.(see my post in Karate weapons-hooligans for reference)

Most of the time, I'm in the 3 classes a week...but when I fight, this is how it goes for at least a month out, and I wouldn't try it any other way. It's okay to be beaten by somebody with more skill, but because your conditioning's not on par?? your cheating yourself. 6 hours a day, 6 days a week, skipping perhaps one extra day a week every now and then, for a month and a half. It's not as bad as it sounds...especially when you like to train...I enjoy it.
But...yeah...you're right, after 3 weeks of this, I was pretty damn sick of it. I guess part of it explains why I haven't fought since...I spent the last year and a half being burned out on muay thai...picked up smoking...have a girlfriend, and am going to college...I don't know if I want to fight again...(I REALLY want to...but there's just too much on my plate right now to even consider it rationally.)

Muay Thai 2-a-days...I did 'em...it almost fucking killed me...but I did them.
My trainers really wanted me to win. One of them worked at my parent's restraunt, and one's wife and daughter works there, so I guess they wanted to push me to make sure I won...or convince me to give up...

[Garland]

Originally Posted by koto_ryu

So when you're fighting you claim on an average workout day you do cardio for about 30 minutes, do at least five rounds of shadowboxing followed by about 10 rounds of bagwork with pushups in between each round (or 5 rounds and about 500 kicks total), about 9 rounds of either pads/boxing or sparring, and do 500 crunches and 500 pushups TWICE a day?

I may not be a math wizard, but that's at least 24 rounds of work (72 minutes right there), plus the running adds up to 102, if you're good you can finish those 500 pushups in about 5 min, so 112, 500 crunches you could do in about 10 min on average, so thats 132, 264 cause you do it twice a day and with the running added in and all the other stuff....thats around 300 minutes of training a day (or about 5 hrs) six days a week. That's 30 hours of training per week, plus school and sleep time and whatnot, and then not to mention how much time you might spend on this forum, and I have come to the conclusion that:

You are severely overtraining if all of that is true, and you definitely need a girlfriend.

Wow...you got it...looks like your math's pretty good. I haven't fought, or trained like this in a long time...just for two months back in april 2003...it worked, I murdered the poor ****.

I would sometimes skip out on the additional 500 crunches or push-ups...depending on who was there, and what else I'd done that day...and yes my grades slipped a bit...but I didn't care...
school; 8-3
training; 3:30- about 8 or 9 every night.
homework/dinner; 9-10
brooding about how much life sucks/watching tv/staring into space; 10-12
passing out; 12-8

[billywest1924]

Originally Posted by Garland

no shit. I haven't fought since my first fight, but that's how they trained me...Khru Sakasem Kwathawong (formerly Sakasem Fairtex, The Punisher, one of the coolest guys you'll EVER meet) and my personal trainer....Muhammed the Motherfucker.(see my post in Karate weapons-hooligans for reference)

Most of the time, I'm in the 3 classes a week...but when I fight, this is how it goes for at least a month out, and I wouldn't try it any other way. It's okay to be beaten by somebody with more skill, but because your conditioning's not on par?? your cheating yourself. 6 hours a day, 6 days a week, skipping perhaps one extra day a week every now and then, for a month and a half. It's not as bad as it sounds...especially when you like to train...I enjoy it.
But...yeah...you're right, after 3 weeks of this, I was pretty damn sick of it. I guess part of it explains why I haven't fought since...I spent the last year and a half being burned out on muay thai...picked up smoking...have a girlfriend, and am going to college...I don't know if I want to fight again...(I REALLY want to...but there's just too much on my plate right now to even consider it rationally.)

Muay Thai 2-a-days...I did 'em...it almost fucking killed me...but I did them.
My trainers really wanted me to win. One of them worked at my parent's restraunt, and one's wife and daughter works there, so I guess they wanted to push me to make sure I won...or convince me to give up...

in all honesty i'd say the guys training you are doing you a huge diservice! i would find someone else, having said that i can tell you that most of the champion boxers & kickboxers i had the pleasure of interviewing or training with work hard but not as hard as one may think, i'll use two examples- danny steele he's a world champion muay thai boxer, does no more than 15 rounds of gym work when training this includes shadow, bag work, and sparring, he did about 150 push ups and about 400 total reps for abs thats it. his road work was anywhere between 3-5 miles a day which in all honesty was alot more closer to 3 than 5 he doesn't use weights, also former world champion boxer iran barkley ran 3 miles a day and did about 17 rounds of gym work most of which was sparring, he did about 8 rounds a day! he did 300 total reps for abs and never did push ups or used weights. now what you have to remember is these are guys fighting for sometimes big money (barkley anyway) and fighting up to 12 rounds and this is all they do the rest of the day is either spent laying around or sleeping! you as an amature should imo be doing no more than 10 rounds of gymwork TOTAL and running for time no more than 30 minutes you should only train 5 days a week.