12321240_742318642536217_194726971326553

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.

12661847_742318372536244_817949823296604

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.

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

Example S&C Programmes

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.

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

Sprints & Intervals

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.

12631293_740709439363804_262796884744195

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.

Monday

Strength session

Tuesday

Long run / endurance session

Thursday

Long run / endurance session

Wednesday

Strength session, sprints session

Friday

Strength session

Saturday

Long run / endurance session

12688042_742318485869566_290799461317611

Sunday

Rest day

© Copyright OXFORD UNIVERSITY AMATEUR BOXING CLUB ltd. all rights preserved.

By using our website you agree to our cookie and privacy policy. Click here to read our cookie policy and privacy policy