There may be some people who ask the question above when it comes to what kind of training they should do
and how to do it. Well first lets look at the principles of exercise prescription, these apply to anyone, even elite
athletes. If the principles are not adhered to, then you will find it hard to make any real improvements in fitness and skill.
The principles are:
. Frequency: this is the number of times per week that exercise is to be undertaken.
. Duration: this is how long the exercise will last
. Intensity: this is how hard the person works or amount of stress or overload is applied
. Type: what exercise?
. Adherence to the programme should produce the desired results.
A boxers workout will have many forms of training, and intensity levels will always change. Work out how
much time you have to train and how many days per week you have to do it. What type of training is up to you, but if you want
to become one of the best then you have to train like the best.
What I mean is don't just do weights 2-3 times week and go for a run in addition to normal training and
expect to be number.1 or even challenging to be.
You need VARIETY, I mean that you should change major exercises every 4-6 weeks, this can
be changing the amount of reps you do, changing the exercise completly or changing the intensity.
Your body adapts to exercise so variety is very important in your exercise programme. If you like weights
then change the sort of weights you do every month i.e machines to free weights etc. Also intensity should be different throughout
the week, don't spar on the same day you do intervals and don't do intervals on the same day you do strength training (weights
or other resistance).
Body weight exercises can be done nearly every day, but again change how you do them and the ones you do.
In your training programme (longterm not just the next couple of weeks) you can train with buckets of water,
rocks, tyres, sledge hammers, weights, medicine balls and even sand and towels. They should all make up the puzzle, but not
all the time. You could train with tyres for a month then move on to rocks, or you can change it weekly if you want. I will
go through sample routines every month covering different type you can use, but these are in addition to your skill training.