A Boxers Workout

The best way to get into good shape is to employ a split system of a morning workout and an evening workout. Morning workouts should start before 6AM.

AM WORKOUT
Warm up - 5 minutes

Run 8-10 miles

Warm down/stretching - 5 minutes
Shower

PM WORKOUT

Warm up - 5 minutes

14 x 3 minute rounds of bag or pad work (7 orthodox rounds and 7 southpaw rounds)
1 minute rest in between each round where you will alternate between pressups, situps and chin ups.

7 x 3 minute rounds of skipping
1 minute rest in between each round where you will alternate between pressups, situps and chin ups.

Light Sparring - 3 x 3 minute rounds

7 x 3 minute rounds Speedball

7 x 3 minute rounds floor to ceiling ball

Warm down/ stretching - 15 minutes.
Shower

Frequency

This workout should be performed at least 3 times a week. Take 1 rest day per week, and the other 3 days can be used in the gym with other boxers, running or purely sparring days if you are close to a fight.

I dont advocate the use of weights to train with. Body weight exercises in my opinion are far superior and dont result in you becoming over weight with muscle.

Always drink plenty of water and have a full check over from your Doctor before undertaking intensive training.

A typical diet for a fighter wishing to shed pounds in the lead up to a fight will consist of something like the following:

The Extreme cutting diet - lose 30lbs of fat in 60 days.

9:30 - Whey Protein + coffee

10:00 - run 45 minutes

11:15 - 1 Cup cereal + 2 tbs milk

2:00 - chicken breasts and veg

5:00 - Can of Tuna and veg

7:00 - 30g of Whey + coffee

8:00 - Boxing workout

10:15 - Post Workout Shake (40g protein, 40g Carbs)

11:30 - chicken breast & veg

2:00 AM - Bedtime