8 Week Boxing Conditioning Program

[voodoochild07]

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

[voodoochild07]

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.

[Ryanous_Ryan]

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.

[voodoochild07]

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.

[Ryanous_Ryan]

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.

[voodoochild07]

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.

[TyGuy009]

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.

[Consistency3233]

Is age a matter in the program?