6 Mile run every morning including sprints and hill sprints.
In the Gym...
STRETCHING: 10 Minutes
SHADOWBOXING: 10 Minutes
300LBS HEAVYBAG OR SPARRING: 7 X 5 Minute Rounds (Alternate Days)
SPEED BAG: 5 x 5 Minute Rounds
JUMPING ROPE: 20 minutes non-stop
100 Press Ups
This same regime every day, training for a 12 X 3 Fight?.
What do you think of this training regime.
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black panther
- Heavyweight
- Posts: 4089
- Joined: 11 Dec 2003, 07:06
Re: What do you think of this training regime.
Not sure if that's would be enough for a 12 round bout but then again I've never trained with professionals. It just doesn't seem enough of a step up from the amateur level.
This was the regime at my amateur club:
25 minutes warm-up & stretches (running on spot, variety of stretches, star jumps, jumping jacks etc.)
4 x 2 minutes skipping
4 x 2 minutes bagwork
4 x 2 minutes shadow boxing with dumbells
6 x 2 minutes sparring or padwork
3 mile run
6 x 2 minutes circuits (usually 5 floor exercises and 1 minute of bodyweight squats and 1 minute hold the squat position).
10 minutes stretches/cool down.
Also if you talked, drank water or stopped punching/skipping in the middle of a round that was a 50 press ups penalty (done after circuits). Once I had 200 pressups to do at the end
Your workout is about double my amateur work out but this was catered for 4 x 2minute amateur rounds. 12 x 3 minute rounds, as a professional, is a massive difference and I thought the training would reflect this.
This was the regime at my amateur club:
25 minutes warm-up & stretches (running on spot, variety of stretches, star jumps, jumping jacks etc.)
4 x 2 minutes skipping
4 x 2 minutes bagwork
4 x 2 minutes shadow boxing with dumbells
6 x 2 minutes sparring or padwork
3 mile run
6 x 2 minutes circuits (usually 5 floor exercises and 1 minute of bodyweight squats and 1 minute hold the squat position).
10 minutes stretches/cool down.
Also if you talked, drank water or stopped punching/skipping in the middle of a round that was a 50 press ups penalty (done after circuits). Once I had 200 pressups to do at the end
Your workout is about double my amateur work out but this was catered for 4 x 2minute amateur rounds. 12 x 3 minute rounds, as a professional, is a massive difference and I thought the training would reflect this.
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TheGreatBoxer
- Heavyweight
Re: What do you think of this training regime.
Thank you for the reply,
I like comparing training regimes, the one that I posted was actually Roberto Duran's workout as stated in "Training Regimes of the Greats".
I like comparing training regimes, the one that I posted was actually Roberto Duran's workout as stated in "Training Regimes of the Greats".
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polecateddy
- Heavyweight
Re: What do you think of this training regime.
Overtraining and lacks variety. You'll get stale and tired.
Re: What do you think of this training regime.
depends on how long you had to train but for a 12 round fight but I'm guessing its a minimum of 10 weeks right ?
cardio:
run 2/3 times per week - gradually building from 3 miles to 10 miles
and swim 2/3 times per week - gradually building speed and endurance
stretch out - 5 min
sparring days - 3 :
-building from: 4 x 3 min rounds adding 2 rounds per week but limited to a max of 15 rounds
-pad work: 6+ x 3 min rounds working combinations and footwork
- footwork drills 10 x 5 min rounds, these include explosive exercises as well as footwork drills to keep the boxer active and improve speed and reactions
-core work supersets :
plank x side plank - 2 min plank 2 min both sides repeat 3 times
sit up x dorsal raise - 20 x 15 repeat 3 times
mountain climbers x leg raise 30 x 15 repeat 3 times
the other three days of a 6 day training week would be strength based depending on where they were physically but this would be earlier in the camp and towards the end (last 4 weeks) it would shift to a weight control and conditioning routine to keep the strength they had built up but make them more explosive and get them to peak fitness for fight night.
cardio:
run 2/3 times per week - gradually building from 3 miles to 10 miles
and swim 2/3 times per week - gradually building speed and endurance
stretch out - 5 min
sparring days - 3 :
-building from: 4 x 3 min rounds adding 2 rounds per week but limited to a max of 15 rounds
-pad work: 6+ x 3 min rounds working combinations and footwork
- footwork drills 10 x 5 min rounds, these include explosive exercises as well as footwork drills to keep the boxer active and improve speed and reactions
-core work supersets :
plank x side plank - 2 min plank 2 min both sides repeat 3 times
sit up x dorsal raise - 20 x 15 repeat 3 times
mountain climbers x leg raise 30 x 15 repeat 3 times
the other three days of a 6 day training week would be strength based depending on where they were physically but this would be earlier in the camp and towards the end (last 4 weeks) it would shift to a weight control and conditioning routine to keep the strength they had built up but make them more explosive and get them to peak fitness for fight night.
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AngryGoon38
- Heavyweight
- Posts: 1837
- Joined: 10 Jun 2008, 14:51
Re: What do you think of this training regime.
I was reading that new Gene Tunney book recently in the library right next to my current residence.
Its a really charming and interesting book. I highly recommend it. Not just Tunney,but the book covers Dempsey and Harry Greb quite a bit as well. Gred is particularly interesting to read about. Apparently,the guy never did formalized standard
workouts. Instead,he simply boxed at a very unusually high frequency.
Had a penchant for betting on himself and getting people to bet against him by faking drunkenness around fight betters. He was quite the character. Always had his hair gelled way back and if someone hit him in the face it was "Ah,is that all you got" and shrugged it off but if someone mussed his hair up,then hell hath no fury like an enraged Greb having his precious Doo messed up. Wow,i thought,what a character ! He was sort of the Steve Prefontaine of boxers i summerized.
Obviously,another non-training boxer that jumps to mind is the legendary "Wilfredo Benitez". He had a real penchant for taking nice long naps before all his bouts. Never even warmed up in the dressing room shadowboxing like others do. Theyr'es a funny yt vid of him getting ready to box Randy Shields and while in the ring,Benitez lets out a big yawn while the announcer is making the pre-fight introducteries.
Also of course there was the notorious "Two Ton Tony Galento",who according to my beloved late Dad who was quite the boxing historian,literally trained on Beer. Probably came into most of his bouts on a six pack buzz at the very least.
Its a really charming and interesting book. I highly recommend it. Not just Tunney,but the book covers Dempsey and Harry Greb quite a bit as well. Gred is particularly interesting to read about. Apparently,the guy never did formalized standard
workouts. Instead,he simply boxed at a very unusually high frequency.
Had a penchant for betting on himself and getting people to bet against him by faking drunkenness around fight betters. He was quite the character. Always had his hair gelled way back and if someone hit him in the face it was "Ah,is that all you got" and shrugged it off but if someone mussed his hair up,then hell hath no fury like an enraged Greb having his precious Doo messed up. Wow,i thought,what a character ! He was sort of the Steve Prefontaine of boxers i summerized.
Obviously,another non-training boxer that jumps to mind is the legendary "Wilfredo Benitez". He had a real penchant for taking nice long naps before all his bouts. Never even warmed up in the dressing room shadowboxing like others do. Theyr'es a funny yt vid of him getting ready to box Randy Shields and while in the ring,Benitez lets out a big yawn while the announcer is making the pre-fight introducteries.
Also of course there was the notorious "Two Ton Tony Galento",who according to my beloved late Dad who was quite the boxing historian,literally trained on Beer. Probably came into most of his bouts on a six pack buzz at the very least.