An amateur fighter's training schedule

[HighestHand]

I want to fight amateur. I want to start picking up a good training schedule and I want to ask some of the amateur fighters here (pro fighters input and anyone's welcome, just say which one you are), what is your training schedule like? How often do you train? How often do you run and how much? What are some aspects of training that you view should be worked on more than others?

For me, I've been trying to draft a perfect schedule for training maybe 4-6 days a week and I'd like to know what I should add and take out:

Start every day with a 3 mile run and 20 minutes of jump rope before training.

Mondays -
90 min pad work,
60 min technical sparring,
30 min clinch.

Tuesdays -
60 minute pad work,
60 minute bag work,
calisthenics.

Wednesdays -
60 minute pad work,
60 minute bag work.

Thursdays -
90 min pad work,
60 min drills/pads/technical sparring,
30 min clinch.

Fridays -
60 min pad work,
60 min bag work,
weight training.

Saturdays -
60 min hard sparring,
60 min Brazilian jiujitsu (just because)/calisthenics,
60 min pad work.

Sinbi Muay Thai Training:
AM 7:30-9:30am
Before Class:
Run 30 minutes
During Class:
Skip 15 minutes
Shadow box 15 minutes
5 rounds pad work
5 rounds bag work
Technique work/Clinch 30 minutes

PM 4-6:30pm
Before Class:
Run 30 minutes
During Class:
Skip 15 minutes
Shadow box 15 minutes
Sparring 5-8 rounds
5 rounds pad work
5 rounds bag work
Clinch 30 minutes

 

[ironwolf]

Amateur here, When I have a fight coming up, Ill do something like this:

m-sat: early 30-45 minute run
m-w-f: lift (bench, deadlift, squat, ohp)~1hr
tu, wed, thur, sun: muay thai with lost of sparring and pad work ~ 2.5 hours.

Im pretty lazy though, some guys I know take it quite a bit more seriously than me, some guys do just fine with less.

 

[goldennboy]

Is it okay that I really don't have a scedule? I just do whatver I feel comforatble doing at the time really. Not being lazy, I just don't feel the need to take time & write what I'm going to do for the week. When I weightlift at my highschool our stuff is already written for us on a board, when I go to the boxing gym it's just whatever I feel like I wanna work on.

There'd proboably be a day in a week where I don't even hit the bag, I just work on cardio & crossfit workouts with dumbells.

Also, I just can't workout during mornings, I never got as to why people do this? You'll be tired througout the day & it just takes a huge chunk out of my sleep & morning time. I worked out in the morning before to get a jist of what it feels like.

I bench press 135x10, just working. But in the morning 135 is my max. I just can't do morning workouts.

 

[Tempo]

monday pad work, technique
tuesday bag work, sparring, cardio
wednesday pad work, technique
thursday bag work, cardio
friday - rest/run/weight training
saturday - rest/run
sunday - fight training, sparring, run

make sure you get some rest days in there. Over training is worse than under training as you will just get injured.

amatuer, first pro fight next month.

 

[Phlog]

Mon. 30min cardio, 1.5hrs pad work, tech, partnered drills.
Tue. Rest. (ps4, bf4)
Wed. 2hrs strength and conditioning K1 style
Thur. 30min cardio, 1.5hrs pad work, tech, partnered drills.
Fri. 1hr sparring.
Sat. Strength, weights n shit.
Sat+sun. Surfing, skating, anything radical.

A few rounds of sparring after workouts on Mon, wed and thur off and on.

Edit, I do shadowboxing and practice form, stretch adhoc too.

I don't do road work and my cardio has been better than any other hw I've fought or trained with. Mind you that's a low bar. Easy to do though. I just aim to keep up with the 70-86kilo title holders during cardio.

 

[HighestHand]

This is good. And regarding the no rest thing I was looking at some Thai gyms and they train 6 days a week twice a day for 6 hours a day!! I was trying to mimic that since I don't have Moolah to go to Thailand and what not but I decided to halve it lol cuz honestly I don't think I would handle 6 hrs of training a day.

But since u guys think I need more rest I guess I'll take Wednesdays off... LOL

 

[Babba]

i think ure doing too much pads, but its hard to say depends how u do it. more running, more sprints, more hard sparring. calisthetics every day after, and stretching every day after.

shadow boxing / partner drills / visualization too

 

[HighestHand]

i think ure doing too much pads, but its hard to say depends how u do it. more running, more sprints, more hard sparring. calisthetics every day after, and stretching every day after.

shadow boxing / partner drills / visualization too

I thought pad work was a staple to Muay Thai lol. But it's really a class not private lesson so i am doing like 25 mins of pad work and holding pads for partner for 25 mins for various drills.

We shadow box a few rounds for start of class.

And how much more should I run? 3 miles or 5?

 

[Cyclone Mike]

I thought pad work was a staple to Muay Thai lol. But it's really a class not private lesson so i am doing like 25 mins of pad work and holding pads for partner for 25 mins for various drills.

We shadow box a few rounds for start of class.

And how much more should I run? 3 miles or 5?

Pads with an intelligent holder is a staple of Muay Thai. If your training partners holding for you suck, you should show them good holding. If you yourself don't know how to hold well, you should ask your trainer or watch videos on youtube of the Thais.

 

[Marbig]

Here is my old schedule (I don't have a fight lined up atm):

Monday: Off
Tuesday: 4-6pm Boxing, 6-8pm Powerlifting
Wednesday: Off
Thursday: 3-4pm Lifting, 4-7pm Boxing
Friday: Off
Saturday: Roadwork - 12km run
Sunday: Off

Classes for boxing comprise of warm-up (usually before 4pm), some shadowboxing/jump rope, some pads/tech with sparring intervals (I usually get 6-8 rounds in) in between

 

[Babba]

I thought pad work was a staple to Muay Thai lol. But it's really a class not private lesson so i am doing like 25 mins of pad work and holding pads for partner for 25 mins for various drills.

We shadow box a few rounds for start of class.

And how much more should I run? 3 miles or 5?

im sorry man, i only trained boxing.

5 miles is perfect. run it as ur long distance day, 3-4 times per week. its ur aerobic base. 1 day a week atleast, is some sort of a sprint workout with 80%-100% force. 1-2 days per week u do intervall training.

pads is good only when you get something out of it, if you dont get something out of it its kind of worthless. if you got agood holder and working it intelligently thats something else..

i remember sometimes i did a lot of drills which never transpired to anything worthwhile in the ring.

 

[Bang Rachan]

Do you lot decide what you want to do yourself or is it your coach?

 

[goldennboy]

Do you lot decide what you want to do yourself or is it your coach?

Coach tells me to work or drill something specifically but after that, probably just work on whatever I feel like I need improvement on.

 

[KennisTheMenace**]

Surprised no one is mentioning sprinting on the track or sprinting hills. Amateur fights are so short I felt my hill sprints conditioned me to the point I just felt I could spar 8-10 straight in preparation. I was sprinting every other day and found this to be enough. Running 5 miles each morning is good for the professional who has longer fights but for an amateur I don't see the point.

 

[Frode Falch]

90 min pad work?

If you do 15 x 3 min rounds on the pads with 1 min rest, that is 60 min right there..

How the hell to you keep it variated and fun? How many rounds is that anyway??

 

[Babba]

Surprised no one is mentioning sprinting on the track or sprinting hills. Amateur fights are so short I felt my hill sprints conditioned me to the point I just felt I could spar 8-10 straight in preparation. I was sprinting every other day and found this to be enough. Running 5 miles each morning is good for the professional who has longer fights but for an amateur I don't see the point.

aerobic training is extremely important. i personally run intervall in a hill and sprint 1-2 times per week if i am in shape.

as far as im concerned oxygen delivery is almost always the problem. all these new age training methods with almost no long distance training and i alway see the atheletes struggling past round one because they havnt hit their aerobic training.

 

[GoatyP]

Alternating drills during class with a partner isn't real padwork. You should have a dedicated padholder work with you for several rounds. Working 5, 10, 15 minute rounds on pads helps build endurance.

Depending on how you feel, maybe consider taking Wednesday off to recover.

 

[HighestHand]

90 min pad work?

If you do 15 x 3 min rounds on the pads with 1 min rest, that is 60 min right there..

How the hell to you keep it variated and fun? How many rounds is that anyway??

90 minute pad work really means I do pad work for like 45 minutes then hold pad work for my partner.

It's 3 min rounds for 1 min rest but I don't count how many rounds. I'm guessing it's 10 rounds considering I'm doing 45 mins?

Alternating drills during class with a partner isn't real padwork. You should have a dedicated padholder work with you for several rounds. Working 5, 10, 15 minute rounds on pads helps build endurance.

Depending on how you feel, maybe consider taking Wednesday off to recover.

we're not alternating every round. We just switch once. Basically I go like 10 rounds, the he goes like 10 rounds.

 

[GoatyP]

Cool... Maybe mix up the time of the rounds and go from 3 minutes to 5? Sometimes we go for 30 minutes no rest. Really wears you out but helps mentally.

 

[Jukai]

Here is my old schedule (I don't have a fight lined up atm):

Monday: Off
Tuesday: 4-6pm Boxing, 6-8pm Powerlifting
Wednesday: Off
Thursday: 3-4pm Lifting, 4-7pm Boxing
Friday: Off
Saturday: Roadwork - 12km run
Sunday: Off

Classes for boxing comprise of warm-up (usually before 4pm), some shadowboxing/jump rope, some pads/tech with sparring intervals (I usually get 6-8 rounds in) in between

This was much closer to my schedule. How in the world do people have so much free time?