Training Resources

The best way to get ahead in the gym and prepare yourself for competitive boxing is effective training outside of structured sessions. Below we have collated some resources for training at home, plus this master lockdown training document by 19/20 Women's Captain Katya.

STRENGTH

Ideally, you want to be doing 3-4 strength sessions a week. Try to avoid doing big weights sessions the day before you spar if possible.

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If you have access to free weights and are comfortable using them safely, see this document for some suggested sessions:

Example S&C Programmes

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If you do not have access to free weights, or are looking to do a bodyweight strength session, see this document for some suggested sessions plus a "circuit builder" list of exercises:

Circuits Master Document

FITNESS

A good level of fitness is vital for being able to maintain the pressure on your opponent for all three rounds. For senior development amateur bouts, you have 3 rounds of 2 minutes.

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If you are able to run, see this document for sprint sessions and longer run recommendations:

Sprints & Intervals

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If you are not able to run, whether because of injury or for other reasons, you can do interval or endurance sessions through other lower impact cardio exercises, such as cycling and swimming.

EXAMPLE SCHEDULE

We have put together an example out-of-term schedule to help you keep up your training when you are not in the Iffley gym.