im a heavyweight amature boxer, im 20 years old, i have a fight in may, my weekly routine is
MON Morning:
warm up/strech, 10 minutes
run 2 miles
side shuffles, 50 feet, pick up a KB sprint back and put it down, 10 time, KB weight Increases
ladder footwork drills
(this is circut one, there is no rest between sets)
kettlebell snatch 25 each arm 36 pound KB
25 pushups
kettlebell swings 50
Tricept extensions 50
situps 25
squats 50
mountain climbers 50
external shoulder rotations 25 each arm
300 crunches
50 leghangs
100 weighted side crunches
Mon Evening
3 rounds heavybag
3 rounds speed bag
3 focus mitts
3 rounds jumproap
3 rounds sparring
3 rounds box jumps
Tue Morning
warm up/strech 10 minutes
run 2 miles
side shuffles, 50 feet, pick up a KB sprint back and put it down, 10 time, KB weight Increases
ladder footwork drills
deadlifts 8 sets of 5
cleans 8 sets of 5
squats 8 sets of 5
bench 8 sets of 5
preacher curls 8 sets of 5
BB Rows 8 sets of 5
300 crunches
50 leghangs
100 weighted side crunches
tue night
3 rounds heavybag
3 rounds speed bag
3 focus mitts
3 rounds jumproap
3 rounds box jumps
wed morning
warm up/ stretch
run 2 miles
side shuffles, 50 feet, pick up a KB sprint back and put it down, 10 time, KB weight Increases
ladder footwork drills
Circut 2
50 lat pulls
50 medball slams
25 box jumps
50 arnold presses( 20 pound dumbells)
50 stepups (25 each leg)
25 burpees
50 swiss ball crunches
300 crunches
50 leghangs
100 weighted side crunches
wed night
3 rounds heavybag
3 rounds speed bag
3 focus mitts
3 rounds jumproap
3 rounds sparring
thu morning
warm up/strech 10 minutes
run 2 miles
side shuffles, 50 feet, pick up a KB sprint back and put it down, 10 time, KB weight Increases
ladder footwork drills
deadlifts 8 sets of 5
cleans 8 sets of 5
squats 8 sets of 5
bench 8 sets of 5
preacher curls 8 sets of 5
BB Rows 8 sets of 5
300 crunches
100 standing side crunches
50 leg hangs
thu night
3 rounds heavybag
3 rounds speed bag
3 focus mitts
3 rounds jumproap
3 rounds sparring
3 rounds box jumps
friday morning
warm up/strech, 10 minutes
run 2 miles
side shuffles, 50 feet, pick up a KB sprint back and put it down, 10 time, KB weight Increases
ladder footwork drills
kettlebell snatch 25 each arm 36 pound KB
25 pushups
kettlebell swings 50
Tricept extensions 50
situps 25
squats 50
mountain climbers 50
external shoulder rotations 25 each arm
300 crunches
50 leghangs
100 weighted side crunches
friday night
3 rounds heavybag
3 rounds speed bag
3 focus mitts
3 rounds jumproap
3 rounds sparring
3 rounds box jumps
i take sat and sun off to recover
that is not over training.
Your making ur way to the top, nothing wrong with that.
That certainly sounds like overtraining to me, although i am not familiar with training for boxing. One thing your doing is working the same muscle groups every day which doesnt allow them enough time to fully recover. For example You do bench on thursday and on friday when you do triceps, they are not fully recovered yet
References :
Yeah dude, what in the world are you trying to do, lose 50 pounds in a week? LOL, you can’t train the same body parts on consecutive days, especially with your training you need to let your muscles rest for at least 72 hours before training the same muscle again..
Plus I really don’t think you do all that, you probably watched some motivational movie or something and decided to train for what ever it is.. made that workout but wont attempt much of it.. that’s like 5 hours each day…
References :
that is not over training.
Your making ur way to the top, nothing wrong with that.
References :