Making a training regime

[Mamo]

Hey.

I am soon 16 years old and I believe I have some good talent.
I do have boxing training on tuesday and thursdays and then I have a gym I can go to that has a bag, treadmill, jump rope, weights.. basically a bodybuilding gym.

How should I setup my training regime? I want to go pro in the future but I'm not sure how often I should do roadwork or shadow box for example and how often I should run when I'm not preparing for a fight.

I have been training for a year or so now and I believe I have a bright future.

[OctoberRed]

Hey.

I am soon 16 years old and I believe I have some good talent.
I do have boxing training on tuesday and thursdays and then I have a gym I can go to that has a bag, treadmill, jump rope, weights.. basically a bodybuilding gym.

How should I setup my training regime? I want to go pro in the future but I'm not sure how often I should do roadwork or shadow box for example and how often I should run when I'm not preparing for a fight.

I have been training for a year or so now and I believe I have a bright future.

Do you have a trainer? Any amateur fights?

[DONTRAY]

I think a 3-day full body routine could work — I may be wrong. Some say light weight high reps. I spent a lot of my time on the "BodyBuilding" site forums for Q&A.

I'm trying to get them Manny Pacquiao calves, but at 6'2" it won't happen.

[lightningleeroy]

My routine back in the day was split weight routine on Mon, Wed & Fri working more on reps most of the time but occasionally pushed out my max.

Boxing club on Tue, Thu & Sun. (i used to work abs every day)

I used to run 6 days a week with sat being my rest day (which was consumed with a gentle swim, sauna and hot tub)

I used to shadow box and skip every training day, I did it as my warm up on my weight lifting days. My coach used to hate his boxers doing bag work alone as it is very easy to pick up bad habits.

The above worked ok for me years ago but even tho i wasn't mega successful i feel that was more down to my confidence and mentality rather than my skill set and fitness.

[Mark Shepherd]

Hey.

I am soon 16 years old and I believe I have some good talent.
I do have boxing training on tuesday and thursdays and then I have a gym I can go to that has a bag, treadmill, jump rope, weights.. basically a bodybuilding gym.

How should I setup my training regime? I want to go pro in the future but I'm not sure how often I should do roadwork or shadow box for example and how often I should run when I'm not preparing for a fight.

I have been training for a year or so now and I believe I have a bright future.

Sounds good

[Rockin']

Hey.

I am soon 16 years old and I believe I have some good talent.
I do have boxing training on tuesday and thursdays and then I have a gym I can go to that has a bag, treadmill, jump rope, weights.. basically a bodybuilding gym.

How should I setup my training regime? I want to go pro in the future but I'm not sure how often I should do roadwork or shadow box for example and how often I should run when I'm not preparing for a fight.

I have been training for a year or so now and I believe I have a bright future.

I do not recommend that you fight pro, especially with no trainer. End result for pros: you leave the sport different than you had walked in to it, mentally. The pros are simply about damage, how much you can dish out and how much you can except in return. Stay with the ams and have fun with it........

[OctoberRed]

I do not recommend that you fight pro, especially with no trainer. End result for pros: you leave the sport different than you had walked in to it, mentally. The pros are simply about damage, how much you can dish out and how much you can except in return. Stay with the ams and have fun with it........

Same thing I was thinking. bad idea.

[Mr.MojoRisin']

Hey.

I am soon 16 years old and I believe I have some good talent.
I do have boxing training on tuesday and thursdays and then I have a gym I can go to that has a bag, treadmill, jump rope, weights.. basically a bodybuilding gym.

How should I setup my training regime? I want to go pro in the future but I'm not sure how often I should do roadwork or shadow box for example and how often I should run when I'm not preparing for a fight.

I have been training for a year or so now and I believe I have a bright future.

Don't throw another punch until you get into a gym. If you keep doing what you're doing now you're going to develop bad habits such as dropping hands or whatever. Go find a usaboxing registered gym and join.

[tcbender]

Don't throw another punch until you get into a gym. If you keep doing what you're doing now you're going to develop bad habits such as dropping hands or whatever. Go find a usaboxing registered gym and join.

Sounds like if he's doing boxing on tuesday/thurs then he's prob in a boxing gym?

There are a lot of things that you can do at home, but I agree with others that you shouldn't throw punches until you join a gym. I trained for a few months at home to get my cardio/conditioning up before joining a gym, but I didn't really do any boxing specific training (ie hitting the heavybag, or even really throw punches until I joined the gym).

I'll post my specific training routine when I get home, but before I do I want to stress that nutrition and diet are going to be your best friend if you really are serious.

In the meantime start running at least 3 times a week (if possible first then when you wake up). I do 3 different type of runs (sprint specific, normal pace with some higher intensity periods, or slow steady recovery run).

If I'm in the gym on the treadmill (which I don't prefer) I'll run at about a 10 minute mile speed and alternate running and high knees :30 seconds on and :30 seconds off. Keep your hands up in guard position during the :30 seconds off, or throw in some punches while running (not like full force snappy punches but more so to get a bit of a rhythm and movement)

[tcbender]

I happen to be rather meticulous with all of my workouts/training so I can go over my routines in pretty good detail.

I train boxing specific in a boxing gym Tuesday/Thurs/Sat - an hour of training and then an hour of sparring. I run everyday (other than sunday and will do a recovery run if I'm feeling sore of a bit depleted instead of a normal pace with higher intensity periods)

Home Workout - For this workout I utilize circuits. Go from one exercise directly to the next with no rest until you complete the circuit. Take a :30 second rest then go to the next circuit.
Warm Up (Stretches and jump rope for minimum of 1 rd but usually about 2 or 3 rounds)

Abs Circuit
Crunches
Side Plank Up
Bicycle Crunch
Sit up with twist
Russian Twist
Leg Extensions (swim, criss cross, circle each direction, then V Hold)
wood chop crunch (dbells)
roman rotator (dbells)
Torso rotation with weights

Bodyweight Circuit
Squats
Lunge/Reverse Lunge
Jump squat
Jump lunges (plyo lunges?)
Plyo pushups (close to wide)
Decline pushups
(if you have the equipment Incline Bench press, chin ups, dips, single leg jumps, single leg squats)

Neck Circuit (for this one its less about how quickly you are going and more about being in control and having good form. I use a 10lb neck strengthener as I'm opposed to bridges and don't like the harnesses)
Laying on your stomach do reps lifting your neck up. Then start in the middle and go to the left then back to the middle then to the right then back to the middle. Then I do circles in each direction.
Then flip to your stomach and repeat in the opposite direction. Then I add reps while being on each side and lifting the neck/head up/down. (ie lay on your left side and lift your neck up to the right then back down repeat and vice verse when you flip to laying on your right side).

That's my home work out.

My gym work out (for these I super set the exercises. So go from exercise A directly to exercise B with no rest)
Stretch
2-3 rds 3min jump rope
A.135-205lbs smith machine explosive squat (similar to a regular squat but instead of the weight being on your heels the weight is on the balls of your feet. Explode up through the rep onto your tip toes and then back down into position then explode up through the next rep)
B. Pull ups wide grip
Jump rope 1 -3min rd
A. 95-135 lbs Explosive Push Press
B. lat pull downs (once again you want to explode through the rep. so pull down as explosive as possible)
Jump rope 1 -3min rd
A Leg Press dbl and single leg
B Unilateral seated shoulder press (explosive)
Jump rope 1 -3min rd
A Calf press single and dbl
B Not sure the name but basically get in your boxing stance and throw a medicine ball at the wall with 1 arm, alternate arms but stay in the same stance.

I finish it off with 10 min on the treadmill doing 30 seconds on 30 seconds off high knees at a 10 min mile speed
I then go to the Upright bike and will do explosive movements with resistance. So from stopped completely explode through pedaling as fast as you can then stop (as it takes a couple seconds for the resistance to catch up again) Then I'll pedal slowly for about 30 seconds then explode again.

I finally do about a 10-15 minute cool down on the seated bike.