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A DAY IN THE LIFE OF AN AMATEUR BOXER
Morning training done before going to work.
Evening training after work, approximately 1 hour after a light dinner.
MONDAY MORN
2-3 mile run.
MONDAY EVE
Shadow box 4-5 minutes nonstop.
Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
Sparring if opponent is available.
Heavy Bag: 4 x 2 minute rounds. The 1st minute is pacing, the 2nd minute go all out.
Speed Bag: 3 x 2 minute rounds.
Focus Mitts: If coach not available, work the double end bag for 3 x 3 minute rounds.
Ab Work/Heavy Duty Crunches:
1 set x 25-50 reps w/no weight.
2-3 sets x 12-15 reps w/weight (25 lb.-45 lb. plate on chest).
finish up with 1-2 sets w/no weight, high reps.
Combine leg lifts w/crunches, hold a dumbbell between feet for a few sets.
(If difficulty holding the dumbbell, tie shoelaces to the dumbbell).
TUESDAY MORN
Interval Runs: Sprint for 10-15 seconds, jog for 45-60 seconds, continue for a total
of 15-20 minutes. Finish up with bleacher runs.
TUESDAY EVE
Weightlifting/Full Body: Heavy lifting--6-8 repetitions range.
WEDNESDAY MORN
2-3 mile run, averaging 6.5-7.5 mile pace.
WEDNESDAY EVE
Shadow Box: Ducking drills & footwork.
Jump Rope: Three 1 1/2 minute rounds.
Heavy Bag: Five 1 minute rounds, standing in place going all out using combinations.
Double End Bag: Two 3 minute rounds.
Focus Mitts - if coach not available, do some light sparring. If no sparring, then do
individual work; working on uppercuts, hooks, and body shots for
15-20 minutes.
Speed Bag: Two 2 minute rounds.
Ab Work: No weight, high reps.
Push-up routine, and power punch routine.
THURSDAY MORN
2-3 mile light run.
THURSDAY EVE
Weightlifting/Full Body: Light lifting--10-15 rep range.
FRIDAY MORN OFF
FRIDAY EVE
Jump Rope: 5 x 30-40 seconds speed rounds.
Calisthenics: Jumping jacks, box step-ups or box runs, and 1/2 squats (fast).
Heavy Bag/Endurance: 3 x 3 minute rounds.
Sparring: If not able to spar Monday evening, then spar today 3 x 2 minute rounds.
Note: Monday is the preferable day to spar. If no sparring, then do individual work;
working on uppercuts, hooks, and body shots for 15-20 minutes.
Focus Mitts/Defense work: If coach not available, work on hand speed drills or power
punch drills.
Forearm and Neck Work: Don’t over do the sets, do approx. 3 sets each for the
forearms and 3 sets for the neck.
SATURDAY MORN (whenever you wake)
Sprints: 2 x 100 meters, 2 x 200 meters, 1 x 400 meters, for a total of 5 rounds.
Finish with interval hill work: Run up the hill, walk it down, for a total of 10-15 times.
SATURDAY LATE AFTERNOON
Body Exercises: Jump rope, footwork drills, medicine ball work, and abs.
Food cheat day!!! The reason for cheating today and not Sunday is, you would be
too lethargic (sluggish) for Monday’s training.
SUNDAY MIDMORNING
1 mile casual walk.
FYI: Amateur training is very different than a Pro Fighter.
The Pros train even harder & longer.
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