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10 week program for the begineer

Discussion in 'Strength & Conditioning Discussion' started by Vilo Magee, Sep 8, 2005.

  1. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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    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.
     
  2. SwiftMcvay

    SwiftMcvay Brown Belt

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    That looks good, but I don't have access to a stationary machine, and i'm training for MMA. What should I exchange for the bike, and should I alter the workout at all for MMA training?
     
  3. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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    I forgot to mention the reason we do the biking is to get them ready for the stance we use it is a stance where your knees are bent alot more than most. the reaosn we chose biking is because alot of our defense is based on rasing and lowering your elevation to either duck punches, block body punches or to slip punches and step in. If your legs are not strong you will get tired real quick. I also like to use the biking because it is generally something the kids take as a break from the swimming and running.
    I also forgot to mention that the kids have a choice between biking and swimming on the alternating days after they finish the 10 week cardio base building workout. Most of my kids like the swimming better because we have fun doing it and we turn it into a race. One other thing we do after we finish the initial 10 weeks is the kids have the option of doing their runnin in the pool or on the treadmill before boxing. Some kids choose this because they may not have a ride to where we run once school starts. Most of my kids love getting up and running in the morning though becaus ei take them out to breakfast afterwards then drop them off at school or take them home so they can catch the bus.
     
  4. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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    For the stationary bike just buy a cheap bicycle. I bought a Kent road style bike at Walmart for a 150 bucks it is nothing super fancy but it does the job. I now ride my bike to the gym and almost every other place.
    As far as changing it for MMA i would say that you could do this workout and then do sport speciffic high intensity drills in your MMA practice session. this is to build thjat cardio base. For example my kids work the heavy bag for their punch stamina, the speed bag for hand eye coordination, the double end ball for hand eye coordination and reflexes, the mitts for footwork, defense, punching power and combos, the body shield for body punching and then sparring to put it all together. I make my kids go 100 percent on the heavy bag incorporating defense foot work ect into each round. the double ed bag is the same they must keepo moving working their way in with the jab then their way out with the jab. Then comboing when they have the right set up. We use the double double end bags ( the ones witht he top and bottom) so they can work to the body. When I run them on the mitts i make them slip punshes double and triple up on jabs throw 2-3-4-5-6-8-10 punch combos and block body punches. i wear a body shield while running them on the mitts so they can feel how it is to work from body to head to head to body. I also have someone count their punches and will yell out combos and set a goal number of punches per round i also will yell power or pitter patter so they know and understand whne to throw power and when not to. i also make them fight off their back foot by closing distance and I will clinch with them. I will also move around ring and make them chase me.
    How this applies to MMA is when you are in your practice if you go at a fight speed you wil gain the stamina to do the things you have to do to win a fight. Liek I said I push my kids hard in cardio but i push them to the limit in boxing but because their cardio is strong they can go 80-100 % in practice. this imo is the key to being a good fighter
     
  5. SwiftMcvay

    SwiftMcvay Brown Belt

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    Thanks man. I do some boxing right now, but we mostly just throw it in with our takedowns, submissions and groundfighting. Here in about 4 months I am transferring to a university, and they have 3 different boxing gyms down there, and then i'll be able to do a lot more work on the double end, speed bag, etc.
     
  6. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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    Really you do not need a speed bag or double end bag to get a solid base in boxing.
    You can do alot by shadow boxing if you work it right. When I shadow box I picture and opponent in front of me and I mix in slips, ducks parries ect into the rounds. I also throw with power empahsizing proper technique (hip rotation, foot placement ect.) I also go 100% when shadow boxing I do everything i would do in a match. One good way to do this and get alot out of it is to tape your shadow boxing then view it and try to emphasize changing the holes you see for example if you see you bend your head down instead of whole body try to fix that.
    On the havy bag I o the same thing i will jab in and jab out, move my feet, go backwards, come forward, slip punches, duck, go to the body and throw combos. If you do all of this stuff in practice it becomes second nature.
    The mitts is where you can really work on stuff to perfection. I will counter punch my guys double up the jab go to the body throw feints ect. I make them do everything they would have to do in a fight. One thing i do that alot of trainers dont do is I will actually try to hit my kids when they are on the mitts none of this stupid crap of telegraphed punches. I make them wear head gear and a cup plus a mouth piece so they get used to moving in full gear. Also if they dont duck i will hit them hard with the mitts. I ahve even bloodied a few noses and knocked a few of them to stars if they dont take the hint that ducking slipping ad blocking is important lol.
     
  7. True2KungFu

    True2KungFu King Of No Pants

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    I like it, and the biking thing for the stance is a good idea cuz alot of cats stand straight up (myself included hah). Boom your advice is spot on and i wish i lived out there so you could train me. Im assuming from your stance on weights you dont have these kids lift correct? Personally i couldnt go without lifting but thats me.
     
  8. TKMaxx715

    TKMaxx715 saggy pants

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    boomstick do you have your kids do any weighttraining as well?
     
  9. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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    No boxer needs to lift weights unless they are going up in weight class. I would rather my kids be the naturally bigger man in their weight class than be a blown kid in to heavy of a weight class.
     
  10. CHawkins

    CHawkins Blue Belt

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    Speaking as a guy who has always sucked on the speed bag, this is a nice thing to hear. ;)

    Sounds like you're doing a great job of challenging your kids. I'll bet none of them are getting into trouble either. The discipline of boxing carries over well into other parts of life, I've found.
     
  11. 350 lbs fist

    350 lbs fist Black Belt

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    Boomstick?
    Since it
     
  12. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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  13. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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    I have a zero tolerance policy on my kids getting in trouble. They have to bring me a progress report ntheir grades every 2 weeks and a behavior sheet every week from their teachers. Most teachers are happy to do it to which makes it nice. I also make them wear nice clothes to school no Gang banger attire. I have some rough kids one served 2 years in Juvi for aggravated assault and he is 16 now but he is staying out of trouble now and actually is getting decent grades so far. I used some of my grant money to buy each kid a suit jacket and a nice pair of slacks and a shirt and tie and some shoes. I even make the little shits shine their shoes lol. I have high hopes for these kids that all of them will make it in life wether it is turn pro or go onto college
     
  14. True2KungFu

    True2KungFu King Of No Pants

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    that is exactly the type of change boxing and martial arts should bring to life, cuz i know i have it to thank for my discipline.
     
  15. CHawkins

    CHawkins Blue Belt

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    You're like the Coach Carter of boxing, my friend. More power to you!
     
  16. RobT

    RobT Purple Belt

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    That's awesome man. Nice one.
     
  17. Vilo Magee

    Vilo Magee Brown Belt Professional Fighter

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    this may sound dum but who is Coach Carter?
    Anways i think it is more important for these kids to go onto college and build solid social skills than be boxers although to do that they have to have some incentive and what better incentive than kicking someone ass lol
     
  18. $uperman

    $uperman Black Belt Platinum Member

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    Boomstick it is great what you do for those kids. Your posts on Sherdog are always good. I have respect
    for you.
     
  19. my big toe

    my big toe Yellow Belt

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    Good work Boomstick! I started at 11 and my sensai was my substitute dad, he was a hard-ass Korean, but he set me straight early on and taught me a lot about life. One of the quotes on the wall was, "Genius is 1% inspiration and 99% perspiration". If you raise the bar high, the rewards is that much sweeter. Too many fat, lazy, video addicts these days...you're doing more than your share of good work.
     
  20. teep

    teep Guest

    Boomstick---how do you make aliving?

    This is a vital question because if this is a hobby you must not have anytime for yourself. I think many people fail to realize that to do these sorts of things you have to be paid.
     

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