February 12, 2015
February 12, 2015
Amir Khan

Feedspot followFeedly follow

MONDAY
Morning
Four-to-five-mile runs early in camp, add sprints and hurdles later. Times must be beaten as camp progresses.
Functional lower-body workout to correct any body imbalance.
E.g. Cobra (face down on mat, open up arms and move them back.)

Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)

TUESDAY
Morning
Upper-body focus. Abdominal and arm exercises.
Body imbalance exercise E.g. Cobra (face down on mat, open up arms and move them back.)

Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)

Evening
Power drills

WEDNESDAY
Morning
Extensive running on the track.
Sprints, stairs, hurdles

Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bag work (Increase rounds as camp progresses)

THURSDAY
Morning
Swimming programme. Essential for full body endurance. Three-minute routines to mirror length of rounds.

Afternoon
Shadow boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)

FRIDAY
Morning
Sprints, hurdles, stairs

Afternoon
Shadow-boxing – 20 minutes
Pads – 40 minutes
Sparring and bagwork (Increase rounds as camp progresses)

Evening
Power training

This piece is from a larger feature on Amir Khan’s training in the Total Fight Training manual, available on the Boxing News app via iTunes, Google Play and www.pocketmags.co.uk