An Ideal Weekly Training Routine for an Amateur Boxer
Monday
- Warm-up (5 minutes)
- Shadowboxing (20 minutes)
- Heavy bag training (3 rounds of 3 minutes)
- Rest (1 minute)
- Footwork drills (15 minutes)
- Cool-down (5 minutes)
Tuesday
- Rest
Wednesday
- Warm-up (5 minutes)
- Sparring (3 rounds of 3 minutes)
- Rest (1 minute)
- Technique work on combinations (15 minutes)
- Core work (10 minutes)
- Cool-down (5 minutes)
Thursday
- Rest
Friday
- Warm-up (5 minutes)
- Circuit training (5 sets of 5 exercises, 30 seconds on, 30 seconds off)
- Rest (1 minute)
- Resistance band work (15 minutes)
- Cool-down (5 minutes)
Saturday
- Rest
Sunday
- Active recovery (yoga, swimming, etc.)
FAQs
- How often should I spar? Once or twice per week
- How long should my rounds be? 3-4 minutes for amateurs
- What is the best way to improve my footwork? Practice footwork drills regularly
- How can I build strength for boxing? Circuit training and resistance band work
- What is active recovery? Low-impact exercise that promotes recovery
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