[Curtis Gibbs]

Im a boxer and I braught my routine that i had spent the last year on tweaking to my boxing coach and apparently its garbage.I was so confused and discouraged. I want to develop Explosive strength (Speed & Power), Tremendous gas tank (Cardio), Muscle Endurance, and Most importantly Skill.

Ive read all the faqs and I thought I had a full understanding, but apparently not.
I know a bunch of people who have nothing better to do, probobly because they have no life and sit on this website all day, are going to come in here and say either "FAIL" or "Faqs" or Post some dumb ass picture, but what ever.

I had been interval running 3x a week, lifting weights 2x a week (squats, deads, bench, and clean and press for explosive strength), technique training 3-4x a week. I dont see what I had wrong. I am pretty much asking an experienced member for some help constructing a new routine.

[Art Vandelay]

Post your full routine--if weekly, by day and time.

Boxing specific training-heavy bag work, light bag work, sparring, mitts, rope

Conditioning-roadwork, plyometrics, calisthenics, etc

Strength training-whatever you do

Your coach, if credible, will make you a better boxer. His opinion on your S&C may or may not be outdated, and he may feel threatened by your ability to decide a workout without his input.

It's entirely possible your workout is not productive.

[Curtis Gibbs]

Monday -
Morning - 3x2 minute interval runs
Boxing class (Variation of Technique,conditioning,or strength work)

Tuesday -
Squats 5x5 With complex training (Usually Squat thrusts with med ball in hands)
Benchpress 5x5 with complex training (laying vertical med ball pass or super intense heavybag round)
LSD run (2-4 mile run)
Eather 5 heavybag rounds, 5 sparring rounds with my bro, 5 double end rounds or 5 mittwork rounds or variation

Wednsday -
Morning - 3x2 minute interval runs
Boxing class (Variation of Technique,conditioning,or strength work)

Thursday -
Clean and press 2x7
Deadlift - 2x5 (3 light light warmup sets)
Chin ups - 3 sets till failure

Friday -
Boxing class


In our boxing class we never really know what we are doing. How ever, we 90% of the time end up doing 7 rounds of heavy bag work, 1 or 2 rounds of mitt work, 3 - ?? rounds of sparring, 5 rounds of skipping, and burpees.


Thanks alot Art, you do not seem to be one of the immature forum lurkers

My main goals are to gain a great amount of explosive power and much more cardio, where in the last round and can just come out with as many combos as I want instead of slowing down.


Also, if you'd like you could contact me via MSN messenger

[Curtis Gibbs]

Now that I look at it, Im totally forgetting direct Core work aside of V-Ups, Sit ups, Crunches that we sometimes do at boxing and I suppose and Deadlifts

[RJ Powell]

I don't know if you should be asking your boxing trainer about much other than boxing.

From my experience, in general the average boxing trainer is clueless or misinformed about these things. Kickin' it old school most of the time. Seems to be the way it is with alot of martial arts instructors.

With all due respect of course. Though everyone's experience varies.

as far as strength and explosiveness goes, your routine looks fine, but i don't think it would kill you to include more rounds of boxing in there. haha.

[Curtis Gibbs]

sparring do you mean? or heavybag ect?

[Art Vandelay]

How many rounds weekly sparring amateur or prospective amateur boxers?

If you sacrifice anything, it would be lifting for more sparring and mitt work.

I assume these are 2 minute rounds.

21-26 rds of heavy bag work
3-11 rds mitts
9-14 rds sparring

2 day Push/Pull

That is a pretty good sized workload.

Honestly the only things I would change would be to increase shadowboxing to at least 3x2 daily.

How much do you weigh? You coach may be apprehensive towards your lifting, in fear that you will blow up. If you are 170lbs and compete 165, he may be justified in thinking you'll end up training your way to 178.

Your routine looks fine. Will it make you a better athlete? Probably. A better boxer? Maybe, maybe not. It's not like you decided to skip a day of boxing and add a 3rd lift day. As is, if you can handle the workload, you'll probably do well.

[Curtis Gibbs]

I am sparring amatuer boxers probobly 15 rounds a week and then my lil bro 10 rounds a week, which he is a boxer but not an amatuer. I weigh 148 and compete in the 152 weight class with a 4-2 record. I dont care for lifting, I just like to incorperate atleast SOME strength work. And hell no you wouldnt see me skip boxing for some lifting. I realize that technique is far too important than 3 days lifting

[Art Vandelay]

Putting on 5lbs of muscle isn't likely to hurt, and with the workload you are doing weekly you don't have much to fear.

You should be fine. I wouldn't bring up the workout to your coach.

[Cool Hand Luke]

your routine looks more like an excersis routine than a boxing routine.

i agree, more pad work and sparring wouldnt hurt