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  1. #1
    In Training voodoochild07's Avatar
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    Location: Melbourne, Victoria, Australia
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    8 Week Boxing Conditioning Program

    As you may have seen I am new to this forum. I have my goals, which I wish to push to the limits of what I can achieve. Your feedback is important to me so please post away and I'll try reply to all I can. I have a set Diet as well which I haven't posted up as yet.




    Weekly Exercise Regime 8 Week Program

    Note, week starts Mondays

    Day 1

    Mornings
    Light jog- 35-40 minutes
    Chin Ups 3/Sets of max
    Push Ups 4/Sets of 20
    Dips 3/Sets of max


    Afternoon
    (Gym Work)

    Warm up
    3x3 minute Speed Rope
    Static Stretching

    {30 Seconds of Burpees/10 Jumping Jacks/ 5 Chin Ups} 3 Sets

    Weights
    5x5 DB Shoulder Presses
    5x5 DB Bicept Curls
    5x5 Seated Cable Row (lower weight, dynamic movement)
    5x5 45 Degree Leg Presses (Body Weight, dynamic movement)
    5x5 DB Lundges

    Abdominal work (2 sets of each, 10 second rest between each exercise)
    lying leg raises lying leg raises
    reverse crunches
    vertical lying leg thrusts
    hanging knee raises
    hanging leg raises
    ab crunches
    1/4 crunches
    cross-knee crunches

    Studio Box (1 hour)
    Stretch
    Cool Down







    Day 2

    Mornings
    Light job- 35-40 minutes
    Chin Ups 3/Sets of max
    Push Ups 4/Sets of 20
    Dips 3/Sets of max

    Afternoon
    Warm up
    3x3min Jump Rope
    {30 Seconds of Burpees/10 Jumping Jacks/ 5 Chin Ups} 3 Sets
    Static Stretching

    Interval Running- 400 metre sprint/10 second jog- 10 sets
    45 Degree Oblique Rotation with 15kg weight 5/max with oblique hover as rest
    Jump Squats 3/10 with 5Kg DB in hand
    5x2min Speed Rope/ 30 second rest Shadow box
    3x4min bag work

    Boxing Abs


    Note, I play Basketball on this day so light on weight.

    Day 3

    Mornings
    Light jog- 35-40 minutes
    Chin Ups 3/Sets of max
    Push Ups 4/Sets of 20
    Dips 3/Sets of max

    Afternoon
    3x3min Jump Rope
    {30 Seconds of Burpees/10 Jumping Jacks/ 5 Chin Ups} 3 Sets
    Static Stretching

    1 Hour gym class

    Abdominal work (2 sets of each, 10 second rest between each exercise)
    lying leg raises lying leg raises
    reverse crunches
    vertical lying leg thrusts
    hanging knee raises
    hanging leg raises
    ab crunches
    1/4 crunches
    cross-knee crunches


    Day 4


    Mornings
    Light jog- 35-40 minutes
    Chin Ups 3/Sets of max
    Push Ups 4/Sets of 20
    Dips 3/Sets of max

    Afternoon
    Warm up
    3x3min Jump Rope
    {30 Seconds of Burpees/10 Jumping Jacks/ 5 Chin Ups} 3 Sets
    Static Stretching

    Interval Running- 500 Metre sprint/20 Second jog {30 second rest between sets) 10 sets
    30 Minutes Bag work, rotation system. Max 3 minute each bag

    Studio Box


    Day 5


    Mornings
    Light jog- 35-40 minutes
    Chin Ups 3/Sets of max
    Push Ups 4/Sets of 20
    Dips 3/Sets of max


    Afternoons
    Weights
    5x5 DB Shoulder Presses
    5x5 DB Bicept Curls
    5x5 Seated Cable Row (lower weight, dynamic movement)
    5x5 45 Degree Leg Presses (Body Weight, dynamic movement)
    5x5 DB Lundges

    Abdominal work (2 sets of each, 10 second rest between each exercise)
    lying leg raises lying leg raises
    reverse crunches
    vertical lying leg thrusts
    hanging knee raises
    hanging leg raises
    ab crunches
    1/4 crunches
    cross-knee crunches





    Day 6
    3x3min Jump Rope
    {30 Seconds of Burpees/10 Jumping Jacks/ 5 Chin Ups} 3 Sets
    Static Stretching
    40 minute Light Run

    Studio Box





    Day 7
    Static Stretching
    3x4 Minute Speed Rope
    (Push up/Chin Up) 3/ Max
    Interval Running- 700 Metre Sprints/ 200 jog- 6 sets

    Abdominal work (2 sets of each, 10 second rest between each exercise)
    lying leg raises lying leg raises
    reverse crunches
    vertical lying leg thrusts
    hanging knee raises
    hanging leg raises
    ab crunches
    1/4 crunches
    cross-knee crunches





    I've been working out for about 18 months now, mainly doing body tone work and fat loss. I feel I've gotten some great results and got my BF down to 10% at one stage. During this time, while I got very interested in Boxing about 8 months ago. But the gym I go to only offer begineer classes, this program, with the help of alot of reading for other websites, and talking to boxing trainers is to help me get into a condition where I can start heavy training in December when I join a boxing club in my area. Goals for this program is to gain better anerobic fitness.



    Please also note that I have not places all my abdominal exercises as I have daily exercises, but I only added the days when I do heavy ab work. Criticism is welcome as feedback is important to me. I'll be using this as a sort of Online Journal for a few weeks to help me keep tabs on my progress, week one and week 8 pictures will be added once finished and there may be changes to this programs during the first few weeks to set higher boundaries to push.

    Thank you if you have taken the time to read this.

    Brenton D.C White
    Last edited by voodoochild07; 10-19-2006 at 04:51 AM.
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  2. #2
    In Training voodoochild07's Avatar
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    As I've been injured this week with a badly corked leg I haven't been able to start the training I wanted, but I've still been doing abdominal work and upper body work. Dips, Chip Ups, Bi-cept curls and Shoulder Presses. Feeling a good burn with the 5x5 work out keeping good posture and alot of stetches and inner core work what I'm limited to.
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  3. #3
    Registered User Ryanous_Ryan's Avatar
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    guess who

    i'm not expert, but isn't working the same muscles every day bad? as with all the chin ups, push ups, etc.
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  4. #4
    In Training voodoochild07's Avatar
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    From where I am now, I wouldn't say working the same muscles everyday is what I'm doing. I've been doing Chin Ups, and Dips daily for about 6 months now. It's just part of my daily regime. Heavy abdominal work will get rest days, the focus here is more anerobic work to start with.
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  5. #5
    Registered User Ryanous_Ryan's Avatar
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    fair enough. i remember when i used to do push-ups daily. and did sets of 150. then i entered the gym for a month, stopped doing push-ups, and have never done more than 50 in a set since. just a random fact.
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  6. #6
    In Training voodoochild07's Avatar
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    You shouldn't keep doing something till it becomes that easy that it's a second nature. You have to change and modify thing till you become able to get a better work out from what you do.


    I'm still unable to run at the moment, but I've been able to get some upper body strength work done. So I'm not progressing as fast as I would of wanted too, but I'm not falling behind.
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  7. #7
    Registered User TyGuy009's Avatar
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    Originally Posted by Ryanous_Ryan View Post
    guess who

    i'm not expert, but isn't working the same muscles every day bad? as with all the chin ups, push ups, etc.
    Only when bodybuilding (hypertrophy - 2-3 days rest between body parts) or strength training (3-5 days rest between body parts). Boxing workouts are geared more towards toning and endurance, which can be performed every 24 hours.
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  8. #8
    Registered User Consistency3233's Avatar
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    Is age a matter in the program?
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