Sample Amateur Training Routine


Recently, many people in the gym have been asking me how I train or other elite amateurs train for the competitions, as well as during the off-season. The first thing that one must understand is that there is rarely an off-season for amateur boxers. There will be periods when we’re competing in tournaments every month, or even every week, which is both physically and mentally demanding. However, when not restricted by the season tournaments, below is the routine that I and many other elite Open boxers follow to be prepared for competing in the ring.

Clearly the volume is significant, however the training is programmed in a manner that allows the coach and athlete to fully focus on one aspect per session such as conditioning, strength or technique. Volume is necessary for a complete training regimen but quality workouts are of paramount importance. Multiple shorter sessions are always better than 1 long extended period. If you’re new to training then use the above as a template and scale down your volume until your body gets accustomed to being pushed this hard, over several months and not don’t forget to fuel your recovery in between with quality nutrition such as the recommended recipes in my previous blog posts.

Till next time! – AJ



boxer‘s training depends largely on the point in their career at which he or she is situated. If the boxer is just a beginner, a minimal training routine might consist of learning how to hit the heavy bag, the speed bag, and the double end bag (a small bag with a cord on top and bottom connecting it to the floor and ceiling) as well as doing shadowboxing in front of a mirror, skipping ropecalisthenics and jogging every day, as well as an occasional practice bout inside the ring (sparring). Most beginning boxers will spend most of their early careers conditioning and establishing the fundamentals. For the amateur or professional boxer preparing for a competition or bout, however, training is much more stringent. Boxing is widely considered one of the most physically demanding sports in the world.[citation needed] Out of professional boxers, it is widely regarded that boxer Floyd Mayweather had one of the most intensive training routines.[1]


Boxing, like several other fighting sports, categorizes its competitors into weight classes. Some fighters try to take advantage of this by dieting before weigh-in so that they can be bumped down a weight class. In extreme cases, a fighter may forego solid food before the official weigh-in ceremony, and eat a lot afterward to compensate. In some very extreme cases, boxers have been forced to stop eating solid food up to three days before the weigh-in ceremony, in order to make weight for the fight. Sometimes, if a boxer doesn’t make the weight agreed for on the first weight-in, he or she might go to a sauna or to jog with a jacket to sweat and lose the extra pounds, however this is mainly water that the body holds. After weigh ins, competitors will in general add on weight before the fight, resulting in them weighing anywhere from 5 to 25 lbs above the weight class.[citation needed]

A boxer will generally try to have the maximum weight possible within the Boxing weight classes (s)he is fighting in, as a good boxer will be able to use his weight to his advantage.


Sparring is “practice fighting” with the aim of training skills and fitness, not to determine a winner. Sparring should always involve use of a gumshield, head-guard and groin-guard. Sparring gloves are often more padded than gloves used in actual bouts. Sparring partners sometimes agree to practice particular types of punches or defense moves to focus their training.


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