An amateur fighter's training schedule

[peanut66]

ham and egger here ,

that schedule is overtraining , mind and body need rest too

there should be peaks and valleys in your training schedule , make time for other things in life as well , then when its time to peak your mind is sharp .

 

[PirateTetra]

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

unemployment rules

 

[Babba]

free time? u can run or lift weights every morning or night before or after work.

boxing training can be done in evening after work. there's no problem.

for kids going to school its even easier.

and u have 2 days to workout really hard in the weekend.

 

[Jukai]

My schedule was just about:
Monday: Light workout (maybe an hour?), kickboxing (an hour or two)
Tuesday: Thirty minute cardio max
Wednesday: Light workout (maybe an hour), kickboxing (an hour or two)
Thursday: Heavy workout, two or three hours at the gym
Friday: Off
Saturday: Head out to the city to Box
Sunday: Thirty minute cardio, sometimes either kickbox or Kyokushin (non-sparring) for an hour. Sometimes nothing.

I felt like I had zero free time. Transportation was a pain.

Compare that to TS who does about an hour more every day, and I don't get it. Maybe my time management was awful.

 

[HighestHand]

I'm actually a college student so in the summer I have about 3 months to do absolutely nothing. I have a girlfriend and friends but I've only dedicated about 3 hours a day to training.

I haven't actually followed this regiment yet but during the summer I want to get my first amateur fight before the start of the new school year. Ergo, I looked up the training schedule for thailand gyms and these dudes train twice a day, morning and afternoon for a total of 5-6 hours. Of course I decided that I didn't want that much training so I just cut it to 3-4.

BUT if you really think i need time to rest, I will gladly take wednesdays off

 

[KennisTheMenace**]

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.

Well what weight class are we talking about? I am speaking of myself as taking fights in the super heavyweight division (201lbs+) in Minnesota. I really felt the aerobic came from my boxing workouts and sparring, conditioning came strictly from sprinting up that huge hill and hitting the track. Once I was on that I wondered why amateur fighters bothered running 5 miles each morning for a fight that is 3 rounds and a minute and a half or two minutes long. Seems like a ridiculous waste of time, wear and tear on my knees, and boring. But maybe it's necessary if you're a world class level amateur competing in national tournaments and what not. I'm not there yet.

 

[Catweiser]

Well what weight class are we talking about? I am speaking of myself as taking fights in the super heavyweight division (201lbs+) in Minnesota. I really felt the aerobic came from my boxing workouts and sparring, conditioning came strictly from sprinting up that huge hill and hitting the track. Once I was on that I wondered why amateur fighters bothered running 5 miles each morning for a fight that is 3 rounds and a minute and a half or two minutes long. Seems like a ridiculous waste of time, wear and tear on my knees, and boring. But maybe it's necessary if you're a world class level amateur competing in national tournaments and what not. I'm not there yet.

https://www.google.ca/url?sa=t&sour...SwLtkeCzW-NkOfyoQ&sig2=fUvgNuaIzA_EjrPye7OT_A


because if you dont get your runs in you are going to get aids.

Read the above it explains the answer better than I could but I agree with you about running man; I used to love it but it fucks me up(back, knees, etc). Im seeing how far I can go without it and feel like Im in pretty decent shape- when it comes to building lungs my method has been swimming. And HIIT work is supposed to be sports specific anyways(so ive read) so Im happier to do bag work anyway though I do sprint but not often.

Id love to hear somebody tell me I cant get good cardio without running and cant get a fighters core strength without situps

 

[Babba]

https://www.google.ca/url?sa=t&sour...SwLtkeCzW-NkOfyoQ&sig2=fUvgNuaIzA_EjrPye7OT_A


because if you dont get your runs in you are going to get aids.

Read the above it explains the answer better than I could but I agree with you about running man; I used to love it but it fucks me up(back, knees, etc). Im seeing how far I can go without it and feel like Im in pretty decent shape- when it comes to building lungs my method has been swimming. And HIIT work is supposed to be sports specific anyways(so ive read) so Im happier to do bag work anyway though I do sprint but not often.

Id love to hear somebody tell me I cant get good cardio without running and cant get a fighters core strength without situps

good article, joel is good at explaining this stuff.

kennis read it, and it kind of explains why u need aerobic training.

boring, u dont like running etc, ok fine. but with right running technique and more dirt gravel roads etc i have zero problems physical from it. lucky me.

conditioning version 2 he proposes in the article is basically a more fancy way of doing the same thing, but if u like swimming more, go for it.

im sure u can get ok conditioning without running but it just seems lazy to me, lol

 

[Phlog]

So far I've had good results getting the conditioning from sport specific drills, cardio bag work etc, organised like interval training.

Running is something I've been meaning to add so as to see if there's a significant improvement.

I like the idea of making workouts sport specific.

 

[HighestHand]

You guys do roadwork or do you do treadmills? My gym comes packed with many treadmills and ellipticals and most of these fighters just run on the treadmills.

 

[Babba]

You guys do roadwork or do you do treadmills? My gym comes packed with many treadmills and ellipticals and most of these fighters just run on the treadmills.

learn to love running outside, after a while when u get really good conditioning, you just enjoy the nature, fresh air, feeling ur body etc. and then u can finish it off with shadow boxing, finding a tree doing pullups, pushups etc. make it into something enjoyable in nature was good for me

 

[Paradigm]

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

youre talking about pros that do this for a living though...not to say you couldnt do it but i dont think theyre doing other stuff (studying/working/PS4/drinking) like college students.

the main difference from over there to here though is the quality of your padholders and sparring partners. otherwise, it wasnt really that much different than my gym here, except for the outdoors aspect, humidty and length of the sessions.

 

[HighestHand]

youre talking about pros that do this for a living though...not to say you couldnt do it but i dont think theyre doing other stuff (studying/working/PS4/drinking) like college students.

the main difference from over there to here though is the quality of your padholders and sparring partners. otherwise, it wasnt really that much different than my gym here, except for the outdoors aspect, humidty and length of the sessions.

Hehe true. All my friends are the biggest bums in the world (physically of course)
I mean only like 2 of them go to the gym.

I don't want to be like them so I told my instructor I wanted to compete amateur and I hope that I would rub off on them.

 

[Fat82]

You guys do roadwork or do you do treadmills? My gym comes packed with many treadmills and ellipticals and most of these fighters just run on the treadmills.

I 'like' treadmills because the controlled environment means results are measurable.

 

[KennisTheMenace**]

https://www.google.ca/url?sa=t&sour...SwLtkeCzW-NkOfyoQ&sig2=fUvgNuaIzA_EjrPye7OT_A


because if you dont get your runs in you are going to get aids.

Read the above it explains the answer better than I could but I agree with you about running man; I used to love it but it fucks me up(back, knees, etc). Im seeing how far I can go without it and feel like Im in pretty decent shape- when it comes to building lungs my method has been swimming. And HIIT work is supposed to be sports specific anyways(so ive read) so Im happier to do bag work anyway though I do sprint but not often.

Id love to hear somebody tell me I cant get good cardio without running and cant get a fighters core strength without situps

I enjoyed your link, what I took from this is that you should still do a long run a couple times per week, but I wasn't inspired. He says fighters have been gassing out and just attributed this to the fact that they aren't going for enough long runs. I'm just basing this on my own experience, but I think that during a sprint training/ interval session you are also getting an aerobic workout. When I sprint up the hill, and then I do a light jog back down, that has to have some aerobic value.

Also, the length of the fight needs to also be considered. If you're a boxer and you're prepping for a 10 round fight, it makes sense to me that you would want to go on these long ass runs.

good article, joel is good at explaining this stuff.

kennis read it, and it kind of explains why u need aerobic training.

boring, u dont like running etc, ok fine. but with right running technique and more dirt gravel roads etc i have zero problems physical from it. lucky me.

conditioning version 2 he proposes in the article is basically a more fancy way of doing the same thing, but if u like swimming more, go for it.

im sure u can get ok conditioning without running but it just seems lazy to me, lol

I think you should always incorporate some form of running, for me it is sprinting. I never felt deficient when I spent a summer with no long runs and strictly sprinting on a track or up a big hill. If anything when I was feeling lazy I would go on a long distance run because I knew it wouldn't make me feel as tired and I could still get some benefit.

 

[HighestHand]

I enjoyed your link, what I took from this is that you should still do a long run a couple times per week, but I wasn't inspired. He says fighters have been gassing out and just attributed this to the fact that they aren't going for enough long runs. I'm just basing this on my own experience, but I think that during a sprint training/ interval session you are also getting an aerobic workout. When I sprint up the hill, and then I do a light jog back down, that has to have some aerobic value.

Also, the length of the fight needs to also be considered. If you're a boxer and you're prepping for a 10 round fight, it makes sense to me that you would want to go on these long ass runs.



I think you should always incorporate some form of running, for me it is sprinting. I never felt deficient when I spent a summer with no long runs and strictly sprinting on a track or up a big hill. If anything when I was feeling lazy I would go on a long distance run because I knew it wouldn't make me feel as tired and I could still get some benefit.

Honestly, I go training about 3x a week and every time I go I'm huffing and puffing. I feel as if my cardio isn't enough and I myself want to run. And throwing punches take a lot less energy than throwing kicks. I can spar moderately hard for like 3 rounds and I'm gassed.

I haven't started running yet because school takes up most of my time atm and so I am only allowed to do 15 minutes of jump rope before class. Otherwise I feel too damn tired for anything any other time.

I do feel though that if I ran at least 2-3 miles every other day, I'd last much longer.

Not saying you're wrong about anything btw, i'm just adding input.

 

[nomilkforsanta]

Now that my girlfriend is out of her General Preparatory Phase (gpp) we are in her specialized preparatory phase (spp) we stopped serious strength and agility training and replaced it with more maintance strength training, more pad work and medicine ball work.

M: 2hr MT
T: am - 45-60 min run
pm - medicine ball workout 4 rounds/3 min work with max effort without technique breakdown (reverse peridization)
W: 2hr MT
R: am - 45-60min run
pm - medicine ball workout 4 rounds/3 minute work with max effort without technique breakdown (reserve peridization)
F: 2hr MT
Sa: 60min bag work and agility ladder, or a interclub sparring (we try to spar 100% once a month)

Daily: foam rolling, stretching, prehab/rehab, trying to eat enough calories

MT = various pads, various heavy bag, double ends bag, sparring, knee sparring, shadow boxing, jump rope

 

[nomilkforsanta]

You guys do roadwork or do you do treadmills? My gym comes packed with many treadmills and ellipticals and most of these fighters just run on the treadmills.

The treadmill helps move your leg back, cuts winds, and is perfectly level...it is easier. However, it is easier on your knees (if you heel run) than most surfaces (except turf, track, sand).

We try to run outside using a forefoot or mid-foot strike.

 

[Paradigm]

The treadmill helps move your leg back, cuts winds, and is perfectly level...it is easier. However, it is easier on your knees (if you heel run) than most surfaces (except turf, track, sand).

We try to run outside using a forefoot or mid-foot strike.

I used to run with a forefoot strike and then wonder why I couldn't run as long as my friends who didnt lol.

interestingly enough, if you go on running forums, many runners say they get slower times running on a treadmill vs running outdoors.

 

[Jukai]

You guys do roadwork or do you do treadmills? My gym comes packed with many treadmills and ellipticals and most of these fighters just run on the treadmills.

Treadmills are fine man, but I just find that I can run outside longer because there is more stimulus.