How to Plan a Training Week for Boxing

[@RareAirTwo4]

This so important for a boxer. At the the moment my week starts with sleeping early so I can wake up at 5am. Once up, I weight train for about 1.5-2 hours. Recover for an hour, and then do a cardio session of about an hour. And at night head to the gym to hit the bags, spar and do all the boxing training. It feels like a full time job, but do it with joy.

[@elvedinkrlic3807]

How do you combine it do you do full body weightlifting or certain body parts

[@RareAirTwo4]

@@elvedinkrlic3807 I split it. One week I might do bro split muscle specific training, next week circuit training full body, and if my body is too beat up from heavy lifting I'll have a plyometrics week. It's fun, you just have to mix it up or else it gets boring.

[@elvedinkrlic3807]

@@RareAirTwo4 yeah I get you bro mixing up is best way i tried to do body building one two body parts a day like you say gets boring. When I do boxing and weights find it hard to find balance and routine as I do 12hour nights

[@mzsym5075]

@@RareAirTwo4 instead of the weightlifting parts can I replace it with body weight? Like upper body one day and then lower body. Maybe even legs and shoulders

[@Kurio71]

you work?

[@lotfigiamaoue687]

I have a master degree in physiology , methodology and theories of training and this is very correct , you can adjust some points based on preferences but this is very correct

[@SurfingBullDog]

Great video and probably the only one of its kind on KZbin. I’d like to see a schedule with boxing in the PM which is more realistic for fighters just starting out. Most boxing gyms train in the evenings.

[@arthurcarvajal4102]

I don't box but I still hit the heavy bag, speed bag, and the double-ended bag. My routine is M

[@ashirkhan8962]

what do you do for your strength training

[@arthurcarvajal4102]

@@ashirkhan8962 I do ladders with a kettlebell and push up and pull up i,e: on Tuesday1 clean and press each arm, 1 push up, 1 pull up. 2 clean and press, 2 push-ups, 2 pull-ups. 3 clean and press, 3 push-ups, 3 pull-ups. Thursday is the same but add a 4th set. On Saturday I add a 5th set.

[@gabiirimie5199]

thank you from Romania

[@nickvandersluys92]

Good video. Clears things up. Is there anything you would change if the boxing sessions and spars are in the afternoon?

[@sivabliss]

Thank you very much for this.👍🏾

[@shengchiu9443]

hi, Danny, what are S + C? Are they Strength and Conditioning? What are the differences between S + C and HIIT? Thanks for your help in advance.

[@kingofthering3343]

S&C is just an acronym for Strength & Conditioning. It covers all aspects of fitness - muscular strength, muscular endurance, cardiovascular endurance and mobility. HIIT is simply just a type of conditioning. They're not two separate things. The literal definition of conditioning is training yourself to become accustomed to certain set of circumstances. In this case, you're conditioning yourself for a boxing bout, which is a high intensity sport. Therefore you need to condition yourself by using high intensity training (HIIT).

[@shengchiu9443]

Thank you for being so helpful!@@kingofthering3343

[@Braydenblais24]

In simple words; strength and conditioning is lifting weights and whatever. But HIIT is like (for example) stationary bike 1 min of low intensity then 30 seconds as hard as you can and repeat.

[@이지혁-t5p]

From korea Thank U

[@Julian-uv3xx]

Thank you for this good content. Youre videos are great help ! 🙏

[@tobinaldridge6323]

My sparring is in the evenings, typically. What would you recommend doing with the morning to train but still be in great shape for sparring?

[@southsideboxing]

Hi my friend, i'm a pro boxing trainer, licensed with the BBBOFC, i've been in the game for many years now, i don't ever have a problem with my lads making the weight, they're always strong, loads of energy, it's made watching your video's, i do things in a different way to you, but i still get the same results, i was wondering, what it would cost me, to send a lad to you, just to see where he was, as i'm an old school trainer and everything's by eye, i keep sprint times, weight log, heart rate etc, you no stuff like that, but i would like to see where they were, using the science, if you could let me no, if you would do that and how much it would cost, then that would be great, thanks.

[@BoxingScience]

Hi sorry for late reply - send me an e-mail [e-mail]

[@adonislanzones]

How did it go I am really interested in this cause I personally try to do both ways

[@InTheBleakMidwinter]

Brilliant

[@davidfortes3989]

This is great content, thanks. How would you incorporate the training with a week’s of work?

[@IRidez]

Make it fit around your work schedule. It not fucking science lol

[@y0urmak3r]

@@IRidez lol

[@davidprost9144]

By making boxing your new work ?

[@gmx0413]

@@davidprost9144 that would be great...it really would

[@christineschmitt248]

Everyone has got 24 hours each day, so you decide how to spend your day.

[@shubhamjugnake8019]

Very nice to thanks for boxing science

[@Sentinelledederision]

Two remarks: The first concerns the organization around a week, which corresponds to the social organization of work in our Western countries but not necessarily around the human rhythm; I mean that it may be more favorable to organize your training around a period of 6 days or 8 days; In this case for 6 days, 2 working days with conditioning in the morning and boxing in the afternoon or evening, with in 3 days of rest; And for 8 days, 2 working days with conditioning in the morning and boxing in the afternoon or evening with 3 active recovery and 4 complete rest. What do you think?

[@quanglinhnguyen4050]

Fantastic info

[@Coldlife565]

Can you still do calisthenics everyday on top of this schedule or would that be too much on your muscles? All the greats did as many pushups, pull-ups, dip, squats and sit ups as they could everyday. Would that interfere with the schedule you lay out in this video?

[@Coldlife565]

@@nargesalizadeh8132 it says it on the board… boxing (sparring) in the AM… and strength conditioning in the PM

[@nargesalizadeh8132]

Thank you , sorry I meant on Wednesday 🤦🏻‍♀️! can you pls tell me , thank you

[@Coldlife565]

@@nargesalizadeh8132 boxing technique (shadowboxing) in the AM , and active recovery in the PM

[@nargesalizadeh8132]

Thank you so much 😊🙏

[@ajex-yv9zh]

tnx.

[@karl-markus7941]

Can I do the am/pm stuff together at one time? Cause when I have school I don't have time to go during the morning and evening, It's only possible for me to go during the evening.

[@tomhardy116]

This is quite common and I’ve spent a long time thinking how to optimise my training routine - honestly, you pretty much need high intensity followed by a good recovery routine and to understand you basically can’t train twice a day. Unless you are willing to spend 3 hours+ in the gym, some things will need to be cut short (be it road work or whatever). For someone that boxing is their goal/focus, then waking up early to run and then go to the gym again later in the day is feasible, for students or people that work demanding jobs it isn’t.

[@jeremyboxing57]

@@tomhardy116 So it's better to do only one session a day?

[@saintzig]

@@jeremyboxing57 one session a day is better than no sessions a day

[@nonenone2760]

Thank god for this great chanel and this vedio 🔥🔥🔥❤️‍🔥👍🏻 thank youuuuu

[@Emporer860]

Do you also have a week for amateurs who don't have time for two sessions a day?

[@nishantnautiyalneo]

How many hours do atheletes train in hard, medium and light days?

[@Raghu_ksd]

Finally searching fir hiurs then this thx

[@marjan992]

Why can’t the strenght sessions be apart from monday to friday? So they can’t be longer than 3 days apart, nothing longer than that?

[@jayvee4165]

I’m sure they could just probably for optimal results you could do it how he says but you can do it another way if it works for you

[@PatrickEvans-x1v]

What about roadwork?

[@dangreen1676]

If you do boxing in PM, would you just swap the AM and PM around?

[@user-lb3jm7ul7x]

If your a boxer don’t swap…. Always box first weights second…. Or separate days if amateur

[@kingofthering3343]

It's fine to swap them around. Just try and leave 4-6 hours between your boxing training and strength training to allow for maximum recovery. But there's absolutely nothing wrong with training strength before boxing, so long as you allow adequate time for recovery between them.

[@kingofthering3343]

​@user-lb3jm7ul7x It literally doesn't matter what you do first. As long as you allow 4-6 hours of recovery between sessions. I have bought several of their programs, they all schedule for boxing training in the afternoon.

[@ImHezer]

I only have time to gym in the after noon not the am because of work how would you go about this

[@mandontcare192]

Its great i feel awesome i do my boxing at club in evening after work ..however morning workout are always the best Just separate ur workout days example: Speed bag and double end bag Footwork and combination Heavy bag and pads workout Full cardio And a spar day...make sure u do skipping on every session always And finally rest day

[@mr.random6871]

I box mon to Thursday 4 days a week and do sport specific lifting on fri and sat upper on fri and lower on Saturday, is this ok

[@mattmontague9585]

Awesome content guys! Thank you for the information in planning. Just back on the running part, is it correct you are recommending HIIT over running and just a light recovery jog on the Wednesday ? And this is all the running?

[@sinhaboxer9778]

Sir, Can we put Boxing session in evening & Conditioning session in morning? If not pls. Explain. Regards Pawan Sinha Boxing Coach SAI. 🙏🙏

[@xXxTERDMUFFINxXx]

I don’t believe there would be any reason you couldnt

[@kamranthepakistanitank]

Yes off course. It’s on you. You have to be relax with your sessions. According to research cardio is much better on mornings

[@jayvee4165]

I do full body 3x a week with some boxing in afternoon some days what’s the best split routine for boxing? Is upper lower good because I don’t get as much leg exercises otherwise my workouts would be like 16 exercises long and take lots of time

[@tomhardy116]

I think doing a full body split with 2-3 exercises per body part. For example deadlifts and squats (low reps, high weight), pull ups, muscle ups and bicep curls, bench, dips and shoulder press. I personally do abs on another day because I find it doesn’t take too long. I don’t want to be doing conditioning for too long. But yeah, either that or maybe stick to your upper and lower body, but put abs and lower body on a day you aren’t boxing so you’re likely to commit to it.

[@magnusfagnastl5149]

Full body is best for boxing. Punching is a full body movement that uses ALL of your muscles. So train your body as a unit. Something i like to do is weights on monday. Then sprints on tuesday. Light run and bodyweight calistenics on wedensday rest then repeat. Full in boxing as you want

[@magnusfagnastl5149]

Rest on thursday then repeate😄

[@aminaturkia151]

Forgot about the content and focused on the accent 💫

[@SahilShaikh-eu8ft]

yah same herr brodd😂😂

[@nargesalizadeh8132]

Can someone tell me Wednesday's Plan pls ... I didn't understand what he wrote and said 😅 ...! thank you

[@johndoe5715]

active recovery

[@BoxingScience]

No plans for Texas but would love to visit one day

[@Bruh01234]

why is there only one long distance runs its all HIIT

[@ph111hud0]

Thats great ! What about the day job? The family? Not everyone is an athlete and has endless supply of money not to work.

[@BuildingBetterBoxers]

awesome channel I follow you guys on ig

[@vanwool94]

No aerobic capacity work?

[@kingofthering3343]

It's included in the active recovery on Wednesday.

[@bharathikb8116]

What to do if I'm Boxing in the evening

[@kingofthering3343]

Just swap them around, just try and leave 4-6 hours between your boxing training and your other training.

[@andanh8067]

what is hiit means ? please

[@kingofthering3343]

High Intensity Interval Training

[@francobenitez138]

Por que nose inglés 😭

[@luciancosandier]

Sorry but, what does S+ C mean ?

[@kingofthering3343]

Strength & Conditioning

[@adamcannon7776]

1 heavy dsy a week

[@davecollins73]

What gets me is that boxers of the past never trained with all this "science" and never had any trouble going a HARD 15 rounds, let alone 12! Infact you see guys these days who are gased after 12. Not hating. Just saying.

[@ojnavarro9794]

This is so true I keep my workouts plain and simple but do a lot of rounds of 3:00 min and 30 sec rest and when it comes to strength and conditioning I do circuits but use the same 3:00 min 30 Sec rest to emulate what it’s like during a round as well. I also do running, in the past I would do 5 Miles 3x a week but now I run 3 miles 5x a week.

[@Kurio71]

Nah, science has brought the fitness game way up. Sure there were some dedicated fighters back in the day that worked hard. But what's better a slow 10-mile run or a hard 3-mile (for boxing)? Also, they sparred hard and ended up punch drunk.

[@mrwonderful4289]

I think this training is alot more specific for amateur boxing 3 x 3min rounds

[@Kurio71]

@@mrwonderful4289 Same principle for both. Except you have split sessions for the pros

[@marcusstrinidad]

Maybe because guys know they are scheduled for 12 rounds so they pace themselve so they can be 100% for 12 rounds exactly in a match. If you fought for 12 rounds and you still have stuff left in the tank to go another 3 rounds then you didn’t leave it all in the ring. It’s like telling a 400m sprinter they don’t look like they can finish an 800m after they went full tilt 100% after their 400m race. Gotta leave it all out there during those 400m. You don’t get extra brownie points on your time if you still have energy for another 400m. If you’re not throwing up after that 400m you didn’t try hard enough 🤣

[@magnificent11]

Hi im beginner can someone help me plz

[@more_is_required]

🤜🏼💥🤛🏼

[@alexka8119]

what does s+c mean?

[@mariotheophanous9144]

Strength and Conditioning ( Weights, bodyweight, circuits etc

[@SahilShaikh-eu8ft]

dude your accent is agwesome 🙄🙄

[@usergi178]

what S+C means ?