Here is an example. A routine I was doing last May, that I am doing something similar of. I prob. won't do a log, as I do it elsewhere online. Plus I don't really keep it updated all that much any more. I think they are a great idea, specially to keep yourself on track. That really isn't an issue for me. I'm sorta the other way, in that I need to force myself to take breaks and get proper rest.

I am doing a similar structure now, but with different body work. Doing more low rep weight lifting twice a week. But this is the jist of it...

Monday:

Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down

Heavy Bag- 3-3 mins

Evening - Boxing class. Approx. 2 1/2 hrs.
incl. 9-12 rounds sparring

Tuesday:

Morning - 4, 3 minute rounds of weight lifting and body weight exercises in 20 second increments. 1 min rest period.

20s of push ups
20s of lower ab raises
20s of burpies
20s of front dumbell raises with 20 lbs

20s of lat pulldowns with wide grip, using weight that allows many reps but is challenging
20s of pec dec
20s of lat pulldowns close grip, weight allows many reps but challenging
20s punches with weights, 5 lbs.

Rest remainder of day.

Evening - 4, 2 min. rounds of shadow boxing. 1 min rest between each round. 4, 2 min rounds skipping. 1 min rest each round. Pad work.

Wedsnesday:

Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down

Heavy bag 3-3 min rounds

Evening - Boxing class. Approx. 2 1/2 hrs.

9-12 rounds sparring

Thursday:

*Repeat of Tuesday*

Friday:

Morning - tabata sprints 8x 20s full out, 10s rest intervals. Stretching, calf, hamstring plus 2, 3 min rounds of skipping warming up and down

Padwork 3-3 mins

Evening - Boxing class Approx. 2 1/2 hrs.
9-12 rounds sparring

Saturday:

*Repeat Tuesday*

Sunday:

Rest- Maybe light run or bike ride.

Oh boxers and weight training. The Weider Principles at work.

lol what's that?

I mix the weight training up quite a bit actually, and steal a lot of ideas from RossTraining and other places then run it by my coaches to keep a variety going. I really don't have a very good idea what is optimal lifting or anything, I sorta have to trust my trainers on it. So I won't be jumping into too many weight-lifting threads cuz i'm sorta stupid in that regard.

HBO has a special a while back in a boxing camp (Hatton maybe?) and the advice was pretty lol stone age. It was a ton of 3x8 nonsense and pointless exercises that are clearly inferior from a maximal strength point of view. While I do agree with the idea that it is harder to injure yourself doing a poor quality leg press than a poor squat, for someone that is training virtually all day for multiple months, they can devote 10-12 hours to learn to squat proficiently and reap the benefits. Instead their trainers just spout some sort of mumbo jumbo silliness.

lol well it doesn't change over night, but I agree. Wasnt all that long ago and today still some trainers think you are ******ed to even consider weight lifting. Thinking it will slow speed, agility and explosiveness. That it'll build mass, and mass = BAD. "Just run 5 miles a day and do lots of push ups!" Most of those old dogs arent around any more, and the ones who are are looking at things differently.

If you only have a precious 3 hours a week to devote to weight lifting, I'd make sure it is not ruined by trying to turn it into a conditioning drill. Go heavy, use the big lifts, take your much needed rest between sets, and try to add weight to the bar as often as possible. If you feel that your conditioning or speed will suffer, tack on some kind of short conditioning work at the end or at another time. That's just my imo.

Pulled this out of another thread.

o k doke. disregard my PM then.

Anyway, yea, that is what I do. I don't pretend to know all things training becuz I don't, not by a long shot. I do know boxing tho, and specifically training and preparing for matches. Don't always get that right either, as there are often many variables to consider, largely making weight.

One thing I do know for sure is, if anyone wants to get in great shape, consider a boxing gym for it. It doesn't mean you will have to step thru the ropes and slug it out, most never do and are there for the conditioning. It is usually very cheap and cardio oriented. It is also fun for people I have seen to test themselves in the square circle, those that wonder of such things.

I learn a lot from people. In all areas. I will learn from being in this section of 2+2 so long as others are sharing. So if I can give a bit back I am happy to and please ask, and thanks in advance for what I learn in exchange.

if you go to a boxing gym how long before they put you in a ring and fight someone? do they put you against weak people at first to build up your tolerance for getting hit?

You don't fight or spar until you have a medical, usually long after you have trained.

Serious but lame-sounding question: are you concerned about picking up some minor brain damage just from getting hit a lot over your career? Or is that only for heavy-weights or something?

In general I am a lot less cautious than most people about health-related stuff, but I have a phobia of brain-damage.

YB do you have any of ross enamait's books? if not, get them ASAP.

his site is www.rosstraining.com

anyone doing boxing or mma and not incorporating a good bit of ross's stuff is crazy or stupid or both imo

my friends and i want to find a find a ring and duke it out for a bit just to see how it'd go, do boxing gyms let random guys come in and fight each other? we have no equipment or anything...

I think all boxers and trainers should be familiar with the signs and symptoms of TBI (Tramatic brain injury). I know for nearly sure I have experienced it from hard, prolonged sparring, in the form of a lingering headache and the whole world smelling like burnt toast. It is nothing to laugh or shrug off. Pretty much any time you get hit in the head and have a headache, you just got yourself some degree of brain damage. How much, and how dangerous is the important question.

So your phobia is well-founded.

You and your friends are idiots. lol

Don't take it personally, so are many people. It is our nature to want to strap on and slug it out. It just isn't too smart. And no, boxing gyms won't let you just show up and jump in...and if they do they should be shut down. If you are compelled to do it, like many are, at the very least get some oversized gloved (minimum 16 oz, better to be about 20 for this foolishness) and have at it.

Thanks. Yes, Ross is awesome.

true. after some time u just get used to it. nice example of training routine, however 2x a day i was only doing then preparing for championships or etc. coz after some time it becomes really tiring..

To further answer your question Ryan, it is very much subjective. I've seen people who were instantly ready to spar, and others who should never spar. This for various reasons, but largely self-control. I personally don't think a person should spar until they have atleast 3 months of regular training. I trained for 6 months before sparring (at age 12) and was 9 months before my first fight. If you are new and they worth their salt, they will likely set you up with either someone similar in ability, or someone who is far more advanced. I think you are prob. better off against a really good boxer who has self-control and isn't a douche. He'll prob. help you get comfortable throwing and moving in the ring, and only hit you when and hard enough to let you whatever you were doing is wrong, and likely dangerous.

Hatton's trainer was beaming proudly about his weight training taking every set to exhaustion.

I'm 25 y.o male, never done any kind of fighting.

I play rugby and the physical competition keeps me motivated to train.

I'm likely moving to somewhere where there isn't much of a rugby scene, should I take up boxing? I guess I'm asking, Is 25/26 too old for someone with no experience?

This is a fairly popular question online regarding boxing. Answer: Not at all.

Alot of people take it up purely for the conditioning, and others even older then yourself to compete. The cut off age (new rule) for competition based on AIBA rules is 34. But there is also a new exclusive masters class, which goes much higher. It might be a decent social outlet too if you are in a new place that you aren't familiar with. The conditioning is great and translates well in to most other sports. The cost is usually very low. Some gyms even free depending on where.

If you want more info ever, in specifics to maybe good gyms based on your needs, feel free to PM me as I know coaches and trainers in most places around the planet and can likely pick their brains for you on it.

An anecdote.

The first time I walked through the doors of a boxing gym I was 12. I was scared and approached one of the coaches. He was staring off watching someone when I asked about joining, as I told him how bad I wanted it etc etc. Without looking at me while he spoke, he quietly asked, "What do you know about boxing?'

I reluctantly, fearfully told him the truth, "Nothing."

He then smiled and finally looked at me from head to toe, then into my eyes and said "perfect." Then sent me to go buy him a coffee.

---

The reason I tell this story is because this was a very good coach. A person I have learned a great deal from. And one thing I have come to know about the sport is that one of the best things you can have in a new person is a clean slate.

I'll often see people asking and wondering about joining, and I know they are sincere in asking, but also are afraid much like I was. They tend to think they need to prepare themselves first. Think they need to run, to lift, to be in good shape so they won't be embarrassed, or worse yet, hurt. It almost always isn't the case.

I also see the ones who walk through the doors and think they know it all, "heck been watching boxing for years, and ima badass on the street too!", and they almost invariably never last.

The point I guess I am trying to make is, for anyone who has ever considered joining boxing, to compete, for the fitness, to spar, to not, the one thing you require more then anything else, is the ability to get your ass through the door. From there on in, your desire and determination will sort itself out.

Very well said, especially the salient points about not letting people spar for the hell of it or waiting 6 months (minimum) before strapping on equipment and getting at it. When I was into martial arts training, my first full body contact spar didn't occur until 9 months into my training at age 16. I couldn't wait to get in the ring with the equipment on, and five minutes later, I couldn't wait to get the equipment off and start training for real.

Humans revert to primary programming when put into a stressful situation - this is why the training for pilots must be top-notch from the start, because when **** starts to go down in a plane, that's pretty damn stressful. The same goes for fighters - they must be trained sufficiently before entering a stressful fight simulation so they don't do something stupid that they learned while watching a movie or fighting in high school. Even then, the first fight typically awakens something in the fighter and lets them know that they are insufficiently trained - how they respond is up to them.

I have a pretty good story from my gym about learning to box.

This guy that use to teach BJJ at my gym would trade privates for boxing privates with Darrin Van Horn who use to be super middleweight champion awhile ago. And a purple belt now in BJJ.

http://www.boxrec.com/list_bouts.php...8600&cat=boxer

He was teaching him all the basic and he would hold the mitts for him etc. The BJJ guy said I am feeling great. I am doing great with this, moving good, my conditioning is great.

Van Horn says "ok now that you think your conditioning is good, when we go this round one time during the round I am going to hit you as hard as I can. You wont know when it is coming."

They start the round and after every punch he would tense up expecting to get hit. When the round is finally over he is laying on the floor he was so tired.

We have two guys in our gym whole are a) relative novices and b) north of 40 years old. Both spar semi-regularly with people 20 years their junior and one is planning to have his first fight this July.

When you first start to spar you can expect to be "the weak people". Though gyms will be different, generally you'll start you off against experienced fighters who won't lose their head. Not every guy in the gym is a candidate for doing this, so the trainer can be expected to guide you to those who are. In our place, after 50-60 rounds and reaching an acceptable level of skill, you can pretty spar at will, but before that you are semi-supervised.

Lastly, in our gym, you need to be licensed to box by the state in order to spar. This both builds in a buffer of time for conditioning and sets up a certain barrier for those who are at least semi-serious. Typically guys condition for about six months before sparring (if new to the gym).