June 20, 2016
June 20, 2016
weekly boxing schedule

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MONDAY

7.45am

Fast three-mile or fast five-mile run

Midday

S&C

3pm-6pm

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.

TUESDAY

7.45 am

Hill Sprints

3pm-6pm

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.

WEDNESDAY

AM

Punching session (minimum 12 rounds – pads, bags, sparring); abs, back and core exercises with skipping and speedball.

PM

Track sprints

THURSDAY

Rest

FRIDAY

AM

‘F*** ‘em up Friday’: A punching session that should leave the fighter completely spent.

PM

Treadmill or Versa-climber sprints.

SATURDAY

AM

Strength and conditioning; boxing technique (no impact – footwork drills, shadow-boxing etc).

PM

50-minute steady-pace run including some hills and slopes.

SUNDAY

Rest