So I see alot of bad advice and bullshit from so-called experts on this board so I figured I would post up the workout we make the amature boxers do before they can fight it is decently hard but my guys are from 11 to 18 and so far none have gassed in their amature fights. I would like if a few guys on here would follow the program and post feedback so i can see how an older adult male would do on it. Keep in mind this is only their cardio workout we also workout for 1.5 hours in the boxing gym on technique and sparring. We workout at a local boys and girls club that has a 25 yard long pool so we swim before boxing workout. I also meet my guys in the morning at 4 o clock to run with them. I push my guys veryhard and a few have quit but the ones who have been tough enough to stay are going to be studs one of my guys is 16 never boxed before until he started training with us and now he is 3-0 with 2 first round kayos he is fighting at 205 and I think he will take the GG title this year anyways here goes W1 m-no cardio only boxing and a light workout at that t-AM run 3 miles we try to finish in 36 min the first week PM 200 yard swim w-6miles on the stationary bike before boxing t- am 2 mile run finish first mile in 10 min second mile is done in street light intervals f-no cardio only boxing s-3 mile AM run finish in 40 min or less s-8 miles on stationary bike W2 m-off same as above t-3 mile run finish 30 seconds faster than 1st weeks run PM swim 225 yards w-10 miles on bike t-am run 3 miles in 1 min faster tham last weeks swim 250 yards f-off same as last week s-3.5 miles am run s-12 mies on bike W3 m-off same as last week t-3 mile run finish 45 second faster swim 275 yards w-bike 10 miles t-run 3 miles 1 min 15 sec faster swim 275 yards f-10miles on bike s-3.5 miles run s-10 miles bike W4-take whole week off from cardio to heal up W5 m-off t-3 mile run finish in 1 min 30 sec faster 300 yd swim w-10 mile bike t-3.5 mile run swim 300 yds f-10 mile bike s-3.5 mile run s-12 mile bike W6 m-off t-3.5 mile run 15 sec faster than last week swim 325 yards w-12 mile bike t-3 mile run 2 min faster than last week swim 325 yd f-bike 10 mile s-3.5 mile run s-12 mile bike W7 m-off t-3.5 mile run 30 sec faster swim 350 yd w-bike 10 mile t-3.5 mile 45 sec faster swim 350 yd f-bike 10 mile s-3.5 mile s-13 mile bike W8 m-off t-3.5 mile run 45 sec faster swim 375 yd w-bike 10 mile t-3.5 mile run 1 min faster swim 375 f-bike 12 mile s-3 mile run s-13 mile bike w9 m-off t-4 mile run swim 375 yd w-bike 10 mile t-4 mile run finish 15 sec faster swim 400 yd f-bike 12 mile s-3.5 mile run s-10 mile bike w10 m-off t-4 mile run finish 30 sec faster 400yd swim w-bike 11 mile t-4 mile run 45 sec faster finish swim 400yd f-bike 12 mile s-4 mile run finish 1 min faster s-11 mile bike 2 week off cardio but raise intensity of boxing training this builds the base of their cardio we then run 4 miles per day and swim 400 yds per day alternating the runand swim every other day so tuesday is run wed is swim. We dont do as much outside cardio because we spar 6 rounds per week and up the boxing training to 2 hours per day with more intensity. I know this seems like alot for young kids but if you are going to be a fghter you gotta train like one. I have weeded my pretenders out pretty quick lol. i started with 45 kids now I have 20 and these guys can hang with anyone in the amature ranks cardio wise. I expect to have at least half of my guys win GG titles this year and the other half to place inthe top 5. already two of my 18 year olds have been offered contracts with Guilty Boxing to turn pro. I alter this workout for the younger guys and the guys who are not super athletic by cutting everything in half. The older guys and the more experienced guys do this workout. I also have them all on good diets (well s good as young kids can eat lol) and they can take a break from schedule if they are to sore or not in the best of shape. Most of my kids enjoy the workout and a few push even a little harder especially the older kids who want to some day go pro. I am not an asshole about the workout and I let kids who cant do everything right away walk during the run if they cant make it jogging. The kids i work with are mostly the hungry ones who see boxig as a way out so they are super motivated.