Fast three-mile or fast five-mile run
10-12-round speed circuit/3 1/2-minute rounds including running between cones in the ring, footwork ladders, floor-to-ceiling ball, pull-ups and press-ups.
Boxing session (Mix of shadow-boxing, bags, pads, sparring); Personal strength routine (order of exercises changes every day): Super-set press-ups (3×50, building to 5×50 or 3×80-100) and clean and press with medicine balls or dumbbells (10kg each hand), or 80kg deadlifts with dumbbells (3×10); alternating ab work including sit-ups, crunches, twisting sit-ups and leg raises (3×50, building to 5×50); pull-ups (2×10, building to 5×10); dips (4×25, building to 6×25).
One-minute rest between sets (two minutes between muscle groups) but recovery is reduced gradually as reps increase. Abs sometimes worked at home in the evening instead with 3-4×100 crunches on a Swiss ball.
Punching session (minimum 12 rounds – pads, bags, sparring); abs, back and core exercises with skipping and speedball.
‘F*** ‘em up Friday’: A punching session that should leave the fighter completely spent.
Treadmill or Versa-climber sprints.
Strength and conditioning; boxing technique (no impact – footwork drills, shadow-boxing etc).
50-minute steady-pace run including some hills and slopes.