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Getting ready for next years Golden Gloves kinda.

Gerbil

Gerbil

Well-known member
Hello all,
I will be spending the next 12 months with my buddy training him for the Golden Gloves tournament.
Current program:
5am: Wake up
Everyday
3 Mile jog (working up to 7 miles)
Shower
9am:
Monday-friday
Sparing 8 rounds
Saturday-sunday
10 rounds heavy bag 1 minutes on 1 minute off
Increasing by 30 seconds on every month

1pm:
Monday-friday
Circuit training
20 situps
15 pushups
20 inverted rows
25 DB shrugs with 60lb dumbells
10 dips
1 minute rest
X10
Going to increase the reps per circuit at a rate of 5 per week until we plateau

Saturday-sunday
1 minute on 1 minute off jump rope HIIT x15 rounds
upping time on by 30 seconds a month

5pm:
Weights:

Monday/friday
Bench 4x6-10
Wide Chins weighted 4x6-10
Cable Crossovers 5x10-12
Seated Rows 5x6-10
Incline Bench 4x6-10
Barbell rows 4x6-10
Ez-bar curls 2x10-12
Tricep Pushdowns 2x10-12

Tue/saturday
Legs/shoulders
Squats 4x6-10
Leg Press 4x6-10
Leg Curls 2x10-12
Leg Extensions 2x10-12
Dumbbell Press 4x6-10
Laterals 5x10-12
Rear Delt Laterals 4x10-12

8pm
30 minutes Bike work

9pm Sleep

Unfortunately I will not be entering the golden gloves tournament for the simple fact that I feel it is dishonest and immoral to have used anabolics and compete but I will be joining my buddy on his journey.


Any comments questions or concerns let me know, it is pretty intense but your endurance goes through the roof at least so far.
 
Good for you. You'll obviously be training at a boxing gym I take it? I ask that because not a lot of young guys do, they train where they can and have to string together equipment. It's helpful to learn the craft by watching/studying at boxing gyms, i.e. mitt work and such. Good luck!
 
We have access to a ring and I own a 200lb and a 100lb heavy bag, slip bag, speed bag and a double bag. Should be a fun journey. But we dont normally work out at the boxing gym. Only go there for sparring.
 
Gerbil said:
We have access to a ring and I own a 200lb and a 100lb heavy bag, slip bag, speed bag and a double bag. Should be a fun journey. But we dont normally work out at the boxing gym. Only go there for sparring.
Click to expand...

That's cool, wish you both well. My father taught my brother and I how to box, so we were around boxing gyms all our lives, actually me more so than my brother. I learned how to catch the mitts properly, and executing various routines on the mitts/speed/heavy bags. Also about proper balance, which is of utmost importance, even when you think you're doing it, chances are you aren't. I learned all of that through the years hanging around gyms, talking to trainers and such. It was a lot of fun. Wish you both a lot of success!
 
here are some changes i would make.

Everyday
3 Mile jog (working up to 7 miles)
change this to 1-2 days a week. boxing is an intense activity, you need to have cardio that reflects that. doing some long slow cardio for active recovery and to increase overall work capacity is good but is just not needed everyday.

the other days do something more intense. 1-2 days a week do sled work or hill sprints. twice a week do 10x10 swings. and what i mean by 10x10 is for each minute do 10 swings as fast as you can, rest, and start again on the next minute for 10 minutes. up the weight each week. once you cant go any heavier add 5 more reps. once you get to 20, add more sets. my last one had me doing 73lbs KB still using the 10x10.



1pm:
Monday-friday
Circuit training
20 situps
15 pushups
20 inverted rows
25 DB shrugs with 60lb dumbells
10 dips
1 minute rest
X10
Going to increase the reps per circuit at a rate of 5 per week until we plateau


5pm:
Weights:

Monday/friday
Bench 4x6-10
Wide Chins weighted 4x6-10
Cable Crossovers 5x10-12
Seated Rows 5x6-10
Incline Bench 4x6-10
Barbell rows 4x6-10
Ez-bar curls 2x10-12
Tricep Pushdowns 2x10-12

Tue/saturday
Legs/shoulders
Squats 4x6-10
Leg Press 4x6-10
Leg Curls 2x10-12
Leg Extensions 2x10-12
Dumbbell Press 4x6-10
Laterals 5x10-12
Rear Delt Laterals 4x10-12

personally i would drop this entire circuit and lifting and do something way different. when i get home tonight i will post more. there is so much to say that i just dont feel i can do it justice at work.
 
I agree with the above on ditching the 3 mile runs. Useless, unless A. your client is in horrible shape (in which case he should need 6 months and not 3 to prep for a fight) or b. he's getting beat up so bad that he has to run 3 miles to escape further beatdown.

Ditch the bodybuilder mentality with the weight training. Boxers have over developed upper body anterior kinetic chains. A big bench is going to do very little for fighting performance. Focus on the military press and pulling movements.

For the lower body, ditch the leg press, leg extensions, leg curls, calf raises, etc. The power of a punch comes from the triple extension and rotation in the trunk. Squats are good, so are clean and snatch pulls. Further, punching requires balance. Single leg lower body movements are key here: split squats, pitcher squats, single leg rdl's, single leg deadlifts, etc.

Br
 
well i see Zir Red posted something much shorter and to the point then what i was going to say about the lifting. so i'll leave it at that.
 
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