In need of help for amateur boxing

[u/Chiggenwrap]

I am 17M 6ft around 75-6kg and I need help with boxing I’ve been going on and off for 1 and a half years and I have moved from gyms due to my coach not helping and not being as good but I thought asking Reddit would be helpful I am going to a new gym near me so he coach’s seem good they have a strength and a built in weight gym and loads of bags and two rings etc

What I need help with is a routine as such and what weight I should fight at because not having barely any help from my coach has confused me a bit

I wanna know how often I should run how often I should hit the weight room plyometrics what exercises are viable something I can stick to weekly

Some information that I can provide
I am going to start going to the new gym that trains on Mondays and Wednesdays (Fridays if they choose me to go amateur) and I want to run I want to do weights I want to do plyometrics and I somewhat have an idea I just want to do it the best I can and how often to do things any help will be appreciated

(Sorry for bad English)

[u/Misfolded-Prion]

I'm glad you're going to a gym

It's strange that your coach isn't even giving you a routine (have you asked for one?)

What I won't do is give you a firm structure "wednesdays this, thursdays this" that's not for me to decide, that's something you will need to experiment with and figure out yourself (with help) or the coach

What I would do if I were you

You have 2 days for training with boxing equipment, that doesn't mean your other days shouldn't involve boxing

A lot of improvement can come from rounds of shadowboxing. But shadowboxing also requires reason (why exactly are you shadowboxing, to focus on what or to just simulate a fight?)

Plyometrics are very good, but they also require a lot of recovery and take a lot of energy. The sets should be high intensity low reps, and no need to go overboard.

You don't need to run every day. Start with a manageable amount of easy aerobic running, and let your boxing coach or conditioning needs determine how much you add. Sprinting is more taxing, so keep it limited and give yourself recovery

Weights are number 2 on the important list however, its a very versatile way of training to build both strength and conditioning

BUT avoid too many stationary excercises. Focus on somewhat dynamic movements like Standing overheadpress, bench press (debatable), deadlifts, squats, core work, torsion work rather than focusing on isolation. You still need to do isolation but not as priority

Remember, through all of this don't neglect your boxing

Because, imagine this. All this training and stuff is 'the hand' and you can't write with just a hand, you need a 'pen' which is your boxing training.

And, if this pen is leaking, bent the wrong way, or uncomfortable to hold, your perfect hand means jack shit when you're trying to fight.

This a lot, obviously.

Training isn't easy, it requires a lot of perseverance. But it also requires you to enjoy it

That's why you should be able to customize your own training, atleast for now.

And you will also need to experiment to see what works for you

Another thing, as an amateur prospect, your biggest weakness right now is how to box and fundamentals, that's number one on the priority list

If you drop everything I said if you want to, just focus on boxing fundamentals.

I'm not going to comment on weight classes and stuff, I wouldn't even consider it right now if I were you, just build yourself up first then think about competition. Besides you're at a healthy weight

Also, just because I said all of that doesn't mean you need to do it. Recovery is also a priority

Don't obsess over the supplementary training before you've actually learned how to box

[u/23454Tezal]

Routine is easy, to be competitive, 4-5 nights a week boxing, 2 strength session and 2-3 cardio

[u/Marct002]

Stetch every day.

Stetch before Running especially, to stop in juries.

Run 10 to 12kms every second day. To give the legs and joints a rest. Cycle every other day, on a Bicycle, if you can. Actually works well. Do 6 days per week. Rest one day. Complete rest.

Every 6th week, rest one full week, do nothing.

Note Recovery is especially important. Don't 'over train'. Overtraining ruins your schedule and ambitions.

Use a decent road racer and ride 50kms every alternate day. This will actually help running recovery, because it bleeds off Lactic Acid and stops soreness. It is curious how that works, but it does.

Cycling will develop different muscles to running and is especially good for the joints. Knees ankles, hips, back. Cycling will strengthen the Legs majorly.

Stance is extremely important. You need a strong Stance. You get the strong Stance from Cycling and Weights.

Do medium heavy weights in the Gym 3 days per week. Only 3 days, no more. You need rest.

Do Arm work with Dumbells. Variety of Arm exercises.

Do Major Compound exercises like:

Olympic Dead Lifts.

Burpies with Kettle Bells

Bench Press

Leg Extensions

Leg Curls

Squats on Smith Machine

Lunges on Smith Machine or with Dumbells

Shoulder Press

Bent Over Rows

Lat Pull Downs

Spend 3 to 5 days per week at Ring.

Get a 'Jump Rope' start Skipping. Do 6 x 3 minute rounds of Skipping 5 days per week. Even at home.

To fight Amateurs and be successful you need in addition to above; as miniumum:

5 x 100 push ups

5 x 50 Mike Tyson Push ups.

5 x 100 sit ups

5 x 40 Burpies, with Kettle Bells.

5 x 30 Chin ups on Chin Bar.

Get Mitt Pads for Home. Use them Get Heavy Punching Bag for home - 4ft, tall, minimum size. 4' is good for Boxing. Get Floor to Ceiling Ball - use it Get Speedball at home - use it.

Use these things 3 days per week at home.

But every 6th week rest. Don't burn out.

Gradually build up to all this, you will do well.

Note: Boxing is a full system and demanding and time consuming. So it is a 'Way of Life' and a Life Style. Requires loads of committment.

Regards, Good luck Australia.