BoxRec

Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy shit, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

It would vary between different fighters, but something along the lines of wake up at 5AM to run for 6 miles, back to sleep for a few hours and then head to the gym for a morning training session. Go home to rest for a few more hours and then back to the gym again for an afternoon training session.

Obviously there's a lot of eating and drinking water involved too which falls in between the sessions

thanks danny. but lot more details. but overal you are right, add some physiotherapy and stretching etc, cold chamber and all the new technology we have now to increase quality. also i guess very important is supercompensation, meanining the balance of training and relaxing from training, regaining energy. heard of a story of emanuel saying that hearns in one camp wanted to be extra good, train extra hard and that he overtrained and had not much energy left in the fight and lost. think it was against hagler.

The buddy told above told good things, but I'll tell somethings that some you may know and others don't.

If you feel good and inspired to train? It is awesome, most people don't, but first of all you have to focus on a specific goal. You wanna just lose some weight? You want to become a boxer to start an amateur career? How long can you take a hard train? Are you a very sedentary person? Have you ever trained hard before? Is young or mid age? What do you want?... It's all variables to weight, most by yourself, know your limit first and goals, otherwise your mental fantasy will go down and you will wake up faster in first impact by frustration and will realize that you must step one foot each time to not quit.

Tough boxing training for champions is hard, that's why just a few can hang it (that's why boxing is one of (if not) the most tough sport to train and pro hard tran can be referenced as tough like US Navy SEAL training or decathletes training), but it is not impossible and one can do it progressively.

Let's suppose you just have an average body above weight, but never did a sport or exercises frequently and loves boxing and want to have a body and physical strength/resistance like one. There are 4 things simultaneously (that some if you can pay) I advise one to do: Make a physical and/or medical assessment in your city, start running 3x week* (progressively according to physical assessment result (1/2 mile, 1 mile, 1 and 1/2 mile...), find a good boxing gym to train in it and search for a nutritionist for him/her make your right daily food indications. You can do the trainings alone, but the routine is different, its not ruled and scheduled like a gym, can be boring and you have to be persistent.

* - Professional A and B class boxers run daily ~8 miles and 12-15 miles 3x week until my knowledge about it.

Going beyond supposing you want to fight in amateur boxing, I advise a psychological assessment to evaluate and inform yourself about all things related to it and possible consequences (because boxing is violent and harmful to the brain), then you have to train harder (for at least 1 year) and demand it from your trainer before trying first amateur boxing.

But instead all of it you just want to lose some weight, I tell by own experience... run (did you realize why marathoners are skinny?).

So, I could write here a complete workout, but better follow these notes of what can be done for doing the right things without hurting yourself, and remember, all will depend on what you want as goals.

* Sorry if any English mistake.


Best regards'

* I'm cognitive-behavioral psychologist and boxing advisor.

imaioral wrote:The buddy told above told good things, but I'll tell somethings that some you may know and others don't.

If you feel good and inspired to train? It is awesome, most people don't, but first of all you have to focus on a specific goal. You wanna just lose some weight? You want to become a boxer to start an amateur career? How long can you take a hard train? Are you a very sedentary person? Have you ever trained hard before? Is young or mid age? What do you want?... It's all variables to weight, most by yourself, know your limit first and goals, otherwise your mental fantasy will go down and you will wake up faster in first impact by frustration and will realize that you must step one foot each time to not quit.

Tough boxing training for champions is hard, that's why just a few can hang it (that's why boxing is one of (if not) the most tough sport to train and pro hard tran can be referenced as tough like US Navy SEAL training or decathletes training), but it is not impossible and one can do it progressively.

Let's suppose you just have an average body above weight, but never did a sport or exercises frequently and loves boxing and want to have a body and physical strength/resistance like one. There are 4 things simultaneously (that some if you can pay) I advise one to do: Make a physical and/or medical assessment in your city, start running 3x week* (progressively according to physical assessment result (1/2 mile, 1 mile, 1 and 1/2 mile...), find a good boxing gym to train in it and search for a nutritionist for him/her make your right daily food indications. You can do the trainings alone, but the routine is different, its not ruled and scheduled like a gym, can be boring and you have to be persistent.

* - Professional A and B class boxers run daily ~8 miles and 12-15 miles 3x week until my knowledge about it.

Going beyond supposing you want to fight in amateur boxing, I advise a psychological assessment to evaluate and inform yourself about all things related to it and possible consequences (because boxing is violent and harmful to the brain), then you have to train harder (for at least 1 year) and demand it from your trainer before trying first amateur boxing.

But instead all of it you just want to lose some weight, I tell by own experience... run (did you realize why marathoners are skinny?).

So, I could write here a complete workout, but better follow these notes of what can be done for doing the right things without hurting yourself, and remember, all will depend on what you want as goals.

* Sorry if any English mistake.


Best regards'

* I'm cognitive-behavioral psychologist and boxing advisor.

thanks for the answer

Jip wrote:Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy poo, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

When my collegiate wrestling career ended, I needed to find a different sport to compete in that could fill that void. I thought that Boxing would be a perfect fit. They both require the same kinds of expertise and conditioning so I felt i'd be ahead of the game plus i've had many fist fights in the past and always fared well in them. So I began training at my friends boxing gym one day. I remember at one point, we went to the heavy bag and my trainer told me to throw combo's at the bag for 1 minute straight while working on technique. That was the longest minute of my life. I had to stop and couldn't make it. The rest of the session got harder and harder and it was my last boxing session. I was SO wrong. I was in really good wrestling shape so I never expected conditioning would be my issue but boxing requires so much more than i ever considered and from that point on, I have way more appreciation into what these boxers put into this sport. I didn't have the fire to keep going and put myself through that anymore. The years of wrestling training did me in and that was that but my whole point is that Boxing training is A LOT harder than people think.

caldo2025 wrote:

Jip wrote:Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy poo, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

When my collegiate wrestling career ended, I needed to find a different sport to compete in that could fill that void. I thought that Boxing would be a perfect fit. They both require the same kinds of expertise and conditioning so I felt i'd be ahead of the game plus i've had many fist fights in the past and always fared well in them. So I began training at my friends boxing gym one day. I remember at one point, we went to the heavy bag and my trainer told me to throw combo's at the bag for 1 minute straight while working on technique. That was the longest minute of my life. I had to stop and couldn't make it. The rest of the session got harder and harder and it was my last boxing session. I was SO wrong. I was in really good wrestling shape so I never expected conditioning would be my issue but boxing requires so much more than i ever considered and from that point on, I have way more appreciation into what these boxers put into this sport. I didn't have the fire to keep going and put myself through that anymore. The years of wrestling training did me in and that was that but my whole point is that Boxing training is A LOT harder than people think.

Awesome story caldo, but what you experienced was specificity of training. I went the other direction having a boxing background when I then ventured to MMA. I never had conditioning trouble in boxing, but when I started working on wrestling for the first time in my life I was dead in about 30 seconds. I threw up a lot after sessions. We get good at what we're used to, and we suck at what we don't do. The conditioning for all the different "fighting" arts are specialized to what that sport or art requires. Having great cardio in one doesn't necessarily transfer to the other.

As to your last point you are absolutely correct; training any combat sport is difficult.

caldo2025 wrote:

Jip wrote:Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy poo, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

When my collegiate wrestling career ended, I needed to find a different sport to compete in that could fill that void. I thought that Boxing would be a perfect fit. They both require the same kinds of expertise and conditioning so I felt i'd be ahead of the game plus i've had many fist fights in the past and always fared well in them. So I began training at my friends boxing gym one day. I remember at one point, we went to the heavy bag and my trainer told me to throw combo's at the bag for 1 minute straight while working on technique. That was the longest minute of my life. I had to stop and couldn't make it. The rest of the session got harder and harder and it was my last boxing session. I was SO wrong. I was in really good wrestling shape so I never expected conditioning would be my issue but boxing requires so much more than i ever considered and from that point on, I have way more appreciation into what these boxers put into this sport. I didn't have the fire to keep going and put myself through that anymore. The years of wrestling training did me in and that was that but my whole point is that Boxing training is A LOT harder than people think.

If you wanted to be a competitive swimmer you don't swim a hundred 50-meter laps the 1st day.. Joe Frazier took some swimming lessons for the Super Stars Competition -- and still couldn't finish 2 half-laps.. The pool was half Olympic size---25-meters---and Frazier couldn't finish the 50 meter race.. It's only because he was such a novice at swimming -- just like YOU were a novice at Boxing.

And you had a novice coach.. Boxing training is really easy compared to MMA, but you need to start really slow. The trouble is you have 2-hours with a raw novice and they're not in any kind of shape for a regular boxing workout.. I never wore a novice out.. They never came back if I worked them hard.

You give them light flexibility exercises for 5 minutes to loosen them up -- and then put them in a stance in front of a full wall mirror.. It takes an average of 20 minutes to get their stance right, but if they get bored or frustrated I would move on to footwork. You need to keep tweaking their stance for weeks anyway. I'd teach them to step in-step out for 10 minutes and move left, move right and circle for another 10 to 15.. Then about 30 minutes on how to throw a jab, straight right, and left hook. Then I'd put bag gloves on them and work the focus pads for the last half hour or so -- having them crack in jabs, hooks, straight rights and combinations on a continuous but very moderate pace.. After that they were tremendously energized, and anxious to come back the next day and learn more.. The secret is going really light with new guys -- until they get acclimated to working out harder.

Kalan wrote:

caldo2025 wrote:

Jip wrote:Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy poo, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

When my collegiate wrestling career ended, I needed to find a different sport to compete in that could fill that void. I thought that Boxing would be a perfect fit. They both require the same kinds of expertise and conditioning so I felt i'd be ahead of the game plus i've had many fist fights in the past and always fared well in them. So I began training at my friends boxing gym one day. I remember at one point, we went to the heavy bag and my trainer told me to throw combo's at the bag for 1 minute straight while working on technique. That was the longest minute of my life. I had to stop and couldn't make it. The rest of the session got harder and harder and it was my last boxing session. I was SO wrong. I was in really good wrestling shape so I never expected conditioning would be my issue but boxing requires so much more than i ever considered and from that point on, I have way more appreciation into what these boxers put into this sport. I didn't have the fire to keep going and put myself through that anymore. The years of wrestling training did me in and that was that but my whole point is that Boxing training is A LOT harder than people think.

If you wanted to be a competitive swimmer you don't swim a hundred 50-meter laps the 1st day.. Joe Frazier took some swimming lessons for the Super Stars Competition -- and still couldn't finish 2 half-laps.. The pool was half Olympic size---25-meters---and Frazier couldn't finish the 50 meter race.. It's only because he was such a novice at swimming -- just like YOU were a novice at Boxing.

And you had a novice coach.. Boxing training is really easy compared to MMA, but you need to start really slow. The trouble is you have 2-hours with a raw novice and they're not in any kind of shape for a regular boxing workout.. I never wore a novice out.. They never came back if I worked them hard.

You give them light flexibility exercises for 5 minutes to loosen them up -- and then put them in a stance in front of a full wall mirror.. It takes an average of 20 minutes to get their stance right, but if they get bored or frustrated I would move on to footwork. You need to keep tweaking their stance for weeks anyway. I'd teach them to step in-step out for 10 minutes and move left, move right and circle for another 10 to 15.. Then about 30 minutes on how to throw a jab, straight right, and left hook. Then I'd put bag gloves on them and work the focus pads for the last half hour or so -- having them crack in jabs, hooks, straight rights and combinations on a continuous but very moderate pace.. After that they were tremendously energized, and anxious to come back the next day and learn more.. The secret is going really light with new guys -- until they get acclimated to working out harder.

Hey Kalan, can you tell me what weight class you used to fight in? Your prime height and weight?

A couple of years ago. There were 3 Boxers living in the neighborhood. One day I saw all three of them running at a intersection almost 4 miles away in the morning. They were just starting out their careers. All were in great shape.

caldo2025 wrote:

Jip wrote:Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy poo, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

When my collegiate wrestling career ended, I needed to find a different sport to compete in that could fill that void. I thought that Boxing would be a perfect fit. They both require the same kinds of expertise and conditioning so I felt i'd be ahead of the game plus i've had many fist fights in the past and always fared well in them. So I began training at my friends boxing gym one day. I remember at one point, we went to the heavy bag and my trainer told me to throw combo's at the bag for 1 minute straight while working on technique. That was the longest minute of my life. I had to stop and couldn't make it. The rest of the session got harder and harder and it was my last boxing session. I was SO wrong. I was in really good wrestling shape so I never expected conditioning would be my issue but boxing requires so much more than i ever considered and from that point on, I have way more appreciation into what these boxers put into this sport. I didn't have the fire to keep going and put myself through that anymore. The years of wrestling training did me in and that was that but my whole point is that Boxing training is A LOT harder than people think.

i can feel what you said. i did boxing do, but not long and training is very hard. at some point my arms felt so heavy. its one of those rare sports that realy works every part of your body, every muscle of your body, everything, body, mind and soul.

so i am on the best boxing site in the whole internet and nobody does post one daily routine of an elite boxer, dissappointing.

well, than i will look on google myself, thought i was surrounded by experts.

Jip wrote:so i am on the best boxing site in the whole internet and nobody does post one daily routine of an elite boxer, dissappointing.

well, than i will look on google myself, thought i was surrounded by experts.

How about this... 6AM run 5 miles in 30 minutes or less.. or as close to that as you can without pushing yourself hard.. alternate daily with wind sprints.

Following run, cool down for 5 minutes and do as many chin-ups or pull-ups as you can without losing speed and form. Don't grunt any reps out or strain. Wait 5 minutes and do as many plyometric pushups as you can until you can't explode at least 2 inches off the deck beyond the length of your arms. Stop when your arms start losing explosive thrust.

Eat, relax, and at 10AM stretch all muscle groups in 20 minutes, go slow, and then do as many situps as you can, up to 2000... Use a weight plate if you've been doing them for 10 years and they're too easy.. Also do back extensions and obliques.. Eat lunch at noon, not at 1 or 2PM

At 3:30PM boxing workout... Skip rope 2 rounds.. shadow box 2 rounds.. speed bag 2 rounds.. heavy bag 2 rounds.. double end bag 2 rounds.. focus pads 2 rounds.. spar 8 to 12 rounds.. That's good enough.. Work 3 minutes and rest 1 minute to tune your body to the distance.

At 6PM eat dinner..and try to finish by 6:30.. No snacks after 6:30.. At 8:30 do Boxing specific 30 minutes strength training with weights... 10PM lights out.

Kalan wrote:

Jip wrote:so i am on the best boxing site in the whole internet and nobody does post one daily routine of an elite boxer, dissappointing.

well, than i will look on google myself, thought i was surrounded by experts.

How about this... 6AM run 5 miles in 30 minutes or less.. or as close to that as you can without pushing yourself hard.. alternate daily with wind sprints.

Following run, cool down for 5 minutes and do as many chin-ups or pull-ups as you can without losing speed and form. Don't grunt any reps out or strain. Wait 5 minutes and do as many plyometric pushups as you can until you can't explode at least 2 inches off the deck beyond the length of your arms. Stop when your arms start losing explosive thrust.

Eat, relax, and at 10AM stretch all muscle groups in 20 minutes, go slow, and then do as many situps as you can, up to 2000... Use a weight plate if you've been doing them for 10 years and they're too easy.. Also do back extensions and obliques.. Eat lunch at noon, not at 1 or 2PM

At 3:30PM boxing workout... Skip rope 2 rounds.. shadow box 2 rounds.. speed bag 2 rounds.. heavy bag 2 rounds.. double end bag 2 rounds.. focus pads 2 rounds.. spar 8 to 12 rounds.. That's good enough.. Work 3 minutes and rest 1 minute to tune your body to the distance.

At 6PM eat dinner..and try to finish by 6:30.. No snacks after 6:30.. At 8:30 do Boxing specific 30 minutes strength training with weights... 10PM lights out.

thanks kalan, finaly someone walks the talk.

Kalan wrote:

caldo2025 wrote:

Jip wrote:Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy poo, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

When my collegiate wrestling career ended, I needed to find a different sport to compete in that could fill that void. I thought that Boxing would be a perfect fit. They both require the same kinds of expertise and conditioning so I felt i'd be ahead of the game plus i've had many fist fights in the past and always fared well in them. So I began training at my friends boxing gym one day. I remember at one point, we went to the heavy bag and my trainer told me to throw combo's at the bag for 1 minute straight while working on technique. That was the longest minute of my life. I had to stop and couldn't make it. The rest of the session got harder and harder and it was my last boxing session. I was SO wrong. I was in really good wrestling shape so I never expected conditioning would be my issue but boxing requires so much more than i ever considered and from that point on, I have way more appreciation into what these boxers put into this sport. I didn't have the fire to keep going and put myself through that anymore. The years of wrestling training did me in and that was that but my whole point is that Boxing training is A LOT harder than people think.

If you wanted to be a competitive swimmer you don't swim a hundred 50-meter laps the 1st day.. Joe Frazier took some swimming lessons for the Super Stars Competition -- and still couldn't finish 2 half-laps.. The pool was half Olympic size---25-meters---and Frazier couldn't finish the 50 meter race.. It's only because he was such a novice at swimming -- just like YOU were a novice at Boxing.

And you had a novice coach.. Boxing training is really easy compared to MMA, but you need to start really slow. The trouble is you have 2-hours with a raw novice and they're not in any kind of shape for a regular boxing workout.. I never wore a novice out.. They never came back if I worked them hard.

You give them light flexibility exercises for 5 minutes to loosen them up -- and then put them in a stance in front of a full wall mirror.. It takes an average of 20 minutes to get their stance right, but if they get bored or frustrated I would move on to footwork. You need to keep tweaking their stance for weeks anyway. I'd teach them to step in-step out for 10 minutes and move left, move right and circle for another 10 to 15.. Then about 30 minutes on how to throw a jab, straight right, and left hook. Then I'd put bag gloves on them and work the focus pads for the last half hour or so -- having them crack in jabs, hooks, straight rights and combinations on a continuous but very moderate pace.. After that they were tremendously energized, and anxious to come back the next day and learn more.. The secret is going really light with new guys -- until they get acclimated to working out harder.

You should train Ronda Rousey Kalan. Word is she needs a new trainer. She needs you K. Let's go champ.

punchoutsb wrote:

caldo2025 wrote:

Jip wrote:Floyd, Pac or Hearns, just to mention 3 who were known to be ultra hard workers. does anybody know the training routine of those elite guys. call me crazy but i would like to train that way, only once for 1 week or so, just giving 100 %, to feel what it would be like to train as an elite boxer. in reality i am a chubby guy, but in my fantasy i am elite haha....just want to make fantasy reality, in real life i cant fight on hbo, but at least i could train like a champ. sure i wont keep up doing 1000 push ups or some crazy poo, but i can try and get a feeling of why those top boxers are at the top. genetics + elite level training = elite level boxer

When my collegiate wrestling career ended, I needed to find a different sport to compete in that could fill that void. I thought that Boxing would be a perfect fit. They both require the same kinds of expertise and conditioning so I felt i'd be ahead of the game plus i've had many fist fights in the past and always fared well in them. So I began training at my friends boxing gym one day. I remember at one point, we went to the heavy bag and my trainer told me to throw combo's at the bag for 1 minute straight while working on technique. That was the longest minute of my life. I had to stop and couldn't make it. The rest of the session got harder and harder and it was my last boxing session. I was SO wrong. I was in really good wrestling shape so I never expected conditioning would be my issue but boxing requires so much more than i ever considered and from that point on, I have way more appreciation into what these boxers put into this sport. I didn't have the fire to keep going and put myself through that anymore. The years of wrestling training did me in and that was that but my whole point is that Boxing training is A LOT harder than people think.

Awesome story caldo, but what you experienced was specificity of training. I went the other direction having a boxing background when I then ventured to MMA. I never had conditioning trouble in boxing, but when I started working on wrestling for the first time in my life I was dead in about 30 seconds. I threw up a lot after sessions. We get good at what we're used to, and we suck at what we don't do. The conditioning for all the different "fighting" arts are specialized to what that sport or art requires. Having great cardio in one doesn't necessarily transfer to the other.

As to your last point you are absolutely correct; training any combat sport is difficult.

The same thing happened to me. Wrestling is damn tough on cardio and for an amateur boxer who moves a lot and avoids holding and grappling, it was a shock to my system. I gave it up pretty quickly.

My best pal is a former pro boxer and pro MMA fighter, with a Judo black belt and commonwealth games medalist. I asked him to train me in judo and grappling when I was 34 and he said "you'll just hurt your knees and back, if there's any wrestling or grappling to be done I will do it, you just worry about punching" So that was that

Book:

Workouts From Boxing's Greatest Champs, Including Muhammad Ali, Roy Jones, Jr, Fernando Vargas, and other Legends, Gary Todd, Ulysses Press, 2008

https://www.amazon.com/Workouts-Boxings ... 1569754438