Proper Training Time

[HomicideHenry]

For a 12 minute contest?

Got almost 3 weeks left to go, and today I did the following altogether:

-8 rounds punching the bag

-1 mile walk (dogs were out so cut the walking/jogging short)

-Chopped down a small tree and chopped it into pieces

Definitely need to do more cardio--- but overall, the rest, do you think its good or needs more?

[punchoutsb]

Are you doing a boxing four rounder or what kind of contest are you talking?

[HomicideHenry]

Yeah boxing, am facing a third tier opponent (1-9) in a four rounder.

Been hitting the bag for 10 rounds, and doing some jump rope, and doing some cardio/strength excercises where I run 20 yards and longer with logs across my shoulders and/or carrying large stones.

I guess the proper question would be.... how long per day should I train for a four round contest?

[punchoutsb]

Yeah boxing, am facing a third tier opponent (1-9) in a four rounder.

Been hitting the bag for 10 rounds, and doing some jump rope, and doing some cardio/strength excercises where I run 20 yards and longer with logs across my shoulders and/or carrying large stones.

I guess the proper question would be.... how long per day should I train for a four round contest?

Good luck big guy!!

The main thing you should think of when preparing a training routine is to mimic the demands that will be placed on your body.

For combat sports you need a mix of intervals and some longer cardio training to build a bigger cardio reserve.

Lots of bag work, make the rounds four minutes long and do 8-10 rounds.

Try throwing in some sprints at a rate of 30 seconds all out and 30 seconds of active rest.

There isn't a distinct answer for how long exactly to train, but you will know if you've given your sessions your all or not.

Do you have anyone to spar with?

[HomicideHenry]

Unfortunately, I am kicking it Rocky IV style... no sparring...

[punchoutsb]

Unfortunately, I am kicking it Rocky IV style... no sparring...

Then I'd really focus on cardio for this. LOTS of heavy bag work, and get those sprints in 30/30 work to rest and do about ten rounds. Good luck man!!

[HomicideHenry]

Thank you, I appreciate your advice and will do my best to do this.

[punchy1]

Hey with little time left you need to do intervals!
You are neglecting your running, why is that?
my plan for you would be the following :

1 mile intervals, sprint .25, jog .25, repeat. do 1.0 mile total, and then jog a half mile and stretch. Total is 1.5 miles.

After this shadowboxing; 15 minutes of boxing, no rest.

Then do your bag work, again, intervals: hard and fast non stop punching intervals for 30 seconds, followed by 30 seconds easy punching. Do this for 4 rounds of three minutes.

Jump rope- 10 minutes straight.

Second workout should be squats (bodyweight or working up to weights) for 20 reps (failure before the 20th rep). Deep squats, not bullshit half squats.
Then do your neck bridges and manual resistence work with the next.
finish with abs of course.

This is the minimum I would do with a short notice fight and a novice fighter who gets no sparring.
Certain ancillary exercises like sppedbag, double end bag, pushups, etc, are left out as I am assuming you don't have the time or energy to get these done in a safe manner.

Don't forget diet! I'm not sure if you need to lose or gain weight! There is different diets for each
Good Luck

[HomicideHenry]

Thanks for all this advice Bryant... will incorporate all of it...

[AngryGoon38]

Try incorporating "Weighted backpack speed-walking" and walking up and down steep hills and stairs with the back-pack.

I've done that stuff with 50 lbs loaded in the back-pack.

After doing all that stuff for an hour or so and you take the back-pack off its really weird and neat how you feel like you can run exremely fast. Like you feel as though you can dart right out at cheetah like speed. like you're beyond human at least for a short while. I guess its the lateral side raise against the wall for a minute staright type thing effect where you're arms go up in the air by themselves while you're not exerting any effort to do so.

[Tomasino]

I'm surprised a 'pro boxer' would have to ask training advice on a forum...I'd say you are neglecting the main training method for boxing...sparring. Make sure to spar at least 30 rounds for this fight or when KT hits you it will ruin you because you are not conditioned to being hit.

[addseo1118]

Great training.
You did the good train.
Your body is so alert and ready to fight.
Thanks for giving advice.