Boxing conditioning is key to being a successful fighter.
Welcome to boxing conditioning here we will establish a basic work out to help start your cardiovascular conditioning.
The most important part of boxing conditioning in my eyes are the heart and lungs. To develop these you must first start with cardio intensive work out.
Anyone can stand up and throw punches for 30 seconds when they are fresh. Now try still holding you arms up and throwing those same punches after you have been punching for the last 9 minutes.
You can always tell when a fighter has grown tired during in a fight. This is usually caused by poor conditioning prior to the fight. The fighter who is still fresh and still throwing crisp jabs is going to prevail over the fighter who barley can hold his hands up and gasping for air. This point alone makes cardiovascular training a crucial part of your preparation.
We will base everything in this stage 1 workout program off of someone who has never trained. So if you have trained and are in great shape this should be relatively easy and painless.
Listed below is a 1 month cardio work out plan.
Walking=Brisk walk fast enough to keep heart elevated
Jogging= Light run pace is a bit faster than a walk
Run= Hard paced jog
Sprint= Running as fast as your body will allow with out injury.
Week 1
Day 1
Initially your cardio work out will require a 15 minute commitment.
Jogging -3 minutes
Walking- 2 minutes.
Jogging- 3 minutes
walking -2 minutes.
Jogging -2 minutes
Walking- 3 minutes.
Day 2 off
Day 3
Repeat day 1
Day 4 off
Day 5
As of day 5 you will need to make a 20 minute commitment
Jogging -3 min
Walking -2 min
Jogging -3 min
Walking -2 min
Jogging -3 min
walking -2 min
Jogging -4 min
Walking -1 min
Days 6 off
Day 7 off
Week 2
Day 1
Jogging -3 min
Walking -2 min
Jogging -3 min
Walking -2 min
Jogging -3 min
walking -2 min
Jogging -4 min
Walking -1 min
Day 2
Jogging -3 min
Walking -2 min
Jogging -3 min
Walking -2 min
Jogging -3 min
walking -2 min
Jogging -4 min
Walking -1 min
Day 3 Off
Day 4
Jogging -4 min
Walking -1 min
Jogging -3 min
Walking -2 min
Jogging -4 min
walking -2 min
Jogging -3 min
Walking- 1 min
Day 5 off
Day 6
Jogging -4 min
Walking -1 min
Jogging -3 min
Walking -2 min
Jogging -5 min
walking -1 min
Jogging -3 min
Walking- 1 min
Day 7 off
Weeks 3 and 4 will be a bit more advance because of this they will have a different layout.
Starting weeks 3 and 4 a 5 minute walking warm up will prelude all cardio work outs.
Week 3
Day 1
Jogging -6 min
Walking- 2 min
Jogging -5 min
Walking -2 min
Jogging -5 min
Walking -2 min
Day 2 off
Day 3
Jogging- 6 min
Walking -2 min
Jogging- 5 min
Walking -2 min
Jogging -5 min
Walking- 2 min
Day 4 off
Day 5
Running- 5 min
jogging- 2 min
walking -2 min
running -3 min
jogging -5 min
walking -3 min
Day 6/7 off
Week 4
Day 1
running -5 min
jogging -2 min
Sprinting- 1 min
Walking- 4 min
jogging -5 min
walking- 3 min
Day 2 off
Day 3
running -8 min
jogging -2 min
walking- 8 min
running -2 min
Day 4 off
Day 5
Running- 8 min
jogging- 2 min
walking -8 min
running -2 min
sprinting -1 min
walking- 2 min
sprinting -1 min
walking -1 minute
Day 6/7 off
Once you have completed the one month boxing condition training program. You may continue to the advanced condtioning section.
While using the one month boxing conditioning cardio training program I recommend simultaneously doing the basic body weight work outs that I have established for intially building strength and speed.
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