Basic boxing exercises. The principle of training. Basic Boxing Punches

A simple basic boxing training program for beginner boxers. The same training is conducted by experienced amateur boxers and world-class professionals.

A basic boxing training program doesn't have to be fancy or full of unrealistically difficult exercises. It is usually simple, boring, and focused on mastering the basics over and over again. If you're determined and open to learning new things, this boxing training program will take you far enough.

2-3 Rounds on Skipping Rope

• Jumping rope warms up your body. Reduce the chance of injury and increase performance.
• Work on your breathing and staying relaxed.
• Do not rest during the minute break. Skip it.
• You can replace the jump rope with running for the same amount of time.

1-2 Rounds of Stretching

• Reduces the possibility of injury, increases blood flow, and increases range of motion.
• Stretching arms, legs and back.
• Relax your muscles to prepare them for intense work.

3 Rounds on Paws

• Work on offensive techniques and defensive techniques.
• Focus on speed and accuracy, not power.

3 Sack Rounds or 3 Sparring Rounds

• Practice the defensive techniques you learned from working on the pads (sack or sparring).
• Make sure you keep your guard in place and move (sack or spar).
• Feel free to punch hard, but don't get careless (sack or spar).

2 Rounds on an Airbag

• Be persistent and try not to take too many breaks.
• Don't forget to breathe.

2 Rounds on Double End Pear

• Move around her and throw small punches to improve your accuracy.
• Do this with your gloves on so you get used to hitting a fast target with your gloves on.

1-2 rounds of stretching/cooling down

• Relax and stretch.
• Feel free to chat with other boxers about the techniques you learned during the day.

Final Thoughts

This is a simple basic boxing training program. Once you get the hang of it, you can try other crazy fitness improvement programs tailored to specific aspects of boxing. For beginner boxers, I recommend not overdoing this program and trying to add extra workouts to speed up your progress. Save your remaining energy and motivation for next week. Every week gets harder and it's important not to burn out. If you are still a beginner, make sure you do everything gradually and without haste!

To be agile, fast, stamina and at the same time have a sharp knockout blow, a boxer needs strength, because movement occurs as a result of muscle contraction.

Its power and speed are determined by the size of the current unit of muscle mass of the arm and shoulder. And besides this, the muscles of the body, back and legs are included in the work.

Boxer strength training

But the strength training program for boxers is not so much aimed at increasing lean body mass as it is about increasing their strength, speed of contraction and increasing the activation of the nervous system.

Introduction

In order not to lose flexibility and speed, professional boxers use training with weights during their normal movements. But in order to avoid enslavement, they combine such a power load with stretching exercises. As experienced trainers advise, a boxer's strength training in the gym should coexist with aerobic exercise. For example, it can be running a distance of 2-3 km 2-3 times a week. Also important are plyometric training - explosive exercises aimed at developing explosive power.

As an option for such a load: 20-30 jumps from a full squat position to the highest height in 3 sets, or push-ups performed by pushing off the floor and then clapping.

Execution method

The standard weight training technique involves many reps with light weights. It greatly improves muscle endurance. However, it is not very well suited for training absolute strength, as well as speed-strength indicators. During standard boxing training, it is muscle endurance that develops when exercises with a bag, jumping rope, running and others are performed.

When exercising in the gym, it is important to focus on training absolute strength during heavy weight exercises. To improve speed-strength performance, you need to work with a higher pace and average weight. Both for the development of absolute strength and speed-strength indicators, the main thing is the training of muscle fibers, which are intensively reduced.

The heaviest-load, high-weight, low-rep exercises put the fast-twitch endurance fibers to work.

Exercises for different muscle groups

The main load during the performance of various exercises of boxers falls on different muscle groups - deltoid, oblique on the abdomen, extensors of the arms, as well as the muscles of the back and legs. Their development is achieved during basic training. However, in order to meet the latest standards in strength training, a fighter must regularly use special exercises with weights. It makes sense to intersperse trainings for certain muscle groups with trainings that contribute to the development of the muscles of the athlete as a whole. These include the bench press, snatches, pushing the barbell, the shot, the stuffed ball, and the like.

Strength exercises should be added to each basic workout. Full weight training should be done no more than 1-2 times a week. It is important not to overdo it and before the boxing training itself, take a rest of 1 or 2 days.

Boxer strength training | Load Options

Option one

1. Bench press from behind the head from a sitting position for the deltoids and triceps. 5 reps x 4 sets.
2. Breeding dumbbells lying on an incline bench. In this exercise, the muscles of the chest and shoulder girdle are actively included in the work. 5 reps x 4 sets.
3. Medicine ball throws. Contribute to the development of explosive strength. 15 times for each hand.
4. Jumping with a barbell on the shoulders for the legs. An excellent exercise that strengthens the muscles of the legs and the middle of the body. 5 reps for 4 sets.

Option two

1. Shoulder barbell curls for spinal extensors, standing or sitting. 5 reps for 3 sets.
2. Breeding arms with dumbbells for the deltoid muscles, through the sides. 5 reps for 4 sets.
3. Alternate throws of a stuffed ball with each hand. 10 times.
4. Deep squats with a barbell on the shoulders. This exercise activates the muscles of the front and back of the thigh, as well as the gluteal muscles and the press. 3 to 5 reps for 3 sets

Option three

1. Bench press. A classic exercise for the chest, arms and shoulders. 4 repetitions for 4 sets.
2. Lifting the bar to the chest with a jerk. This exercise develops the strength of the arms, back and shoulder girdle. 3-4 repetitions for 3 sets.
3. Hyperextension (extension) with a barbell on the machine. Exercise for the extensor muscles of the back and back of the thigh. 5 times on each side for 3 sets.
4. Weighted platform jumps to train explosive leg strength. 8 times. Or from a deep squat 30 jumps.

In addition, a boxer's strength training should include the following exercises:

1. Pushes in turn with each hand of a vertical neck weighing 5-20 kg resembling a direct blow. 20 repetitions of 5-6 sets are performed, the pace is average, it is important to control the correct striking. Rest for 1-2 minutes. At this time, you can perform lateral or direct air strikes at a fast pace.
2. Stretch, holding the barbell on your shoulders. Perform 10-12 repetitions of 5-6 sets. Rest 1-2 minutes. At this time, you can perform side or oblique strikes in the air. The weight of the bar must be 70% of the weight of the fighter.
3. Turns of the body, holding a bar weighing 15-20 kg on the shoulders. 20 repetitions of 5-6 sets are performed, the pace is average, rest is 1-2 minutes. At this time, you can do side or direct blows into the air.

It is worth noting, that you can choose a variety of exercises. For example, some boxers believe that it is not necessary to train all the leading muscles, concentrating only on those muscle groups that are most actively involved in a boxing match.

The selection of exercises, their number, sequence may vary.

It all depends on the goal pursued. If a fighter is slow, then he needs exercises to develop speed-strength indicators. For those who need to improve any blow, special exercises are selected to do this.

Training for the development of strength should be completed with exercises similar in structure to boxing punches during a fight. This may include throwing a medicine ball, shot put or projectile, or imitating weighted shots. Some boxers, focusing on developing speed, overshadow strength training. This is not entirely correct, since speed develops along with strength.

For a warm-up, it is better to take a light training weight, and then move on to more serious weighting. In order to be able to perform the required number of repetitions and approaches as efficiently as possible, it is necessary to choose the right weight.

Information for thought

Working with weights has undoubted benefits for boxers, as it develops the overall strength and endurance of a fighter, increasing his chances of winning. However, one should not get carried away with the bar - this can lead to undesirable consequences for the boxer.

Muscles grow as strength develops. In the process of increasing muscle size, there is a need to receive more oxygen. This, in turn, can create stamina issues. An increase in volume, for example, biceps and triceps, can cause the arm to not be able to unbend properly. Therefore, it is important to pay attention to the development of endurance and flexibility - stretching, jumping rope, running and so on.

Conclusion

Boxer strength training is included in the training program for all professionals, especially heavyweights. The most popular can be called brothers and others. began to pay more attention to the bar after one of the fights, during which he realized that he lacked the power of impact. And this brought its result in a fight with Chris Byrd, where he won by technical knockout.

Considering the experience of well-known fighters, we can conclude that boxer's strength training plays a rather important role in preparing a real champion.

Boxing training allows you to quickly turn a beginner into a real fighter. This is not only a sport, but also a special training system. No system allows you to achieve such results as boxing. While in other martial arts, novice athletes only comprehend the basics during the first year, they still cannot fight freely, a boxer during this period can learn to fight successfully at different distances, take part in the first competitions and already represent a formidable force on the street.

The main stages of training

While dozens of kicks and punches are studied in many percussion martial arts, boxing training polishes only a few punches, increasing the efficiency of this application. As a result, the boxer has a smaller arsenal of striking and defensive techniques, but it has been brought to automatism.. At the same time, neither karatekas, nor taekwondoists, nor adepts of different styles can boast of such efficiency in applying blows, because they have very little time left to practice each of them.

As in many sports and martial arts, boxing training includes the following steps in the plan:

1. Warm up.
2. Main part.
3. Physical training.
4. Work on the paws, with a pear and sparring.

Warm-up aims to prepare the body for subsequent loads, prevents the occurrence and development of injuries. It includes:

• a set of running exercises, jumps, lunges, swings;
• moving in racks, rebuilding;
• rotation of limbs, torso, etc.;
• a set of exercises for different body systems, including the ligamentous-muscular apparatus;
• special exercises, including those for developing a reaction, such as “shadow boxing”, jumping rope, etc.

Having prepared the body for the upcoming loads, in training they move on to the main part, on which the following tasks are solved:

• study, development and improvement of the technical elements of combat;
• preparation of a boxer for great psychological stress, confidence training;
• development of such qualities as the speed of strikes and movements, reactions, endurance, dexterity, improvement of coordination of movements.

Physically, the boxer prepares during the first two stages of training, performing basic exercises. But separate trainings are also required, which are aimed solely at improving the physical qualities of a fighter. Strength training in boxing has its own characteristics.

The physical and technical development of a boxer is unthinkable without sparring. A boxer must be able to feel an opponent in the ring, keep a distance, outplay him tactically and outperform him technically. Working in the air, with a bag or on the paws does not give what sparring develops. And above all, it concerns self-confidence. For an unprepared person who does not practice sparring, any collision with a live opponent causes a feeling of fear, he acts stiffly, forgets about the acquired technique.

Boxing technical training

It was noted above that there are not very many strikes in boxing, and this allows athletes to develop the maximum efficiency of their use. But this does not mean that the development of technology is very monotonous. Despite the small number of strikes, there is a lot of work to be done.

In general, the boxing training program is conditionally divided into the following work:

• over the main technical elements - strikes, defense, movements, escapes and slips;
• at a distance;
• at medium distance;
• at close range.

It is not enough to master individual technical elements. All of them should be worked out in combinations for different situations both in attack and defense, at different distances. Opponents, starting a fight, start an exchange of blows from a long distance, move to an average one and can converge in close combat. This is not a dogma, and it all depends on the training and data of the fighters. If a tall athlete is opposed by a small fighter, it is better for the latter to enter close combat, depriving the opponent of his advantage of longer arms. The first boxer has the opposite task - it is better for him to fight at a long distance, firing at the opponent at a safe distance for himself.

Working on the study of the basic technique, it is necessary to begin to master and develop:

• proper clenching of the fist;
• main fighting stances;
• movement and movement;
• straight, side punches and uppercuts;
• a combination of percussion actions among themselves and in motion;
• defensive actions - block, slope, withdrawal, stand, rebound.

It is very important that the blows are placed correctly. Group boxing training does not allow the trainer to develop absolutely correct movements and reactions for each fighter - this is not individual training. He gives general recommendations, and he can have several dozen people in his group at the same time, and each has his own understanding of what he saw and heard. In this format of training, it is difficult to achieve the correct performance of all elements by each athlete. Therefore, it is worth thinking about personal boxing training, in which the coach will achieve clarity and correctness of technical movements in one athlete.

It so happens that in group classes, a boxing coach singles out a few especially talented, promising fighters, to whom he pays the main attention, invites him to individual classes. Therefore, if you try and strive to squeeze the maximum out of yourself, you can earn such attention in relation to yourself. It all depends on the boxing school itself, the tasks facing the coaching staff.

After mastering the basic technique, they move on to working out technical elements from different distances. On each of them pay attention to the following elements:

• body position;
• single strikes;
• two-hit combinations;
• three-hit combinations;
• four-strike series;
• protective actions;
• counterattacks.

For combat at close range, attention is paid to the moments of exit from close combat and entry into it. Punch combinations can include straight punches, side punches, and uppercuts. The series are built in such a way that the athlete does not have the monotony of the fight. He must strike equally often with his right and left hand on three levels - upper, middle and lower.

From such an approach in attack, the defense in boxing “breaks through”, and the enemy is defeated. Otherwise, if the actions in the attack are monotonous, they give the opponent the opportunity to seize the initiative very quickly and impose their own battle with counterattacking and attacking actions. As a result, he emerges as the winner on points or ahead of schedule as a result of knockdowns or knockouts.

The combination, in addition to strikes, should include defensive actions: block, escape, slip, stand, rebound. An important point that is forgotten or deliberately ignored. The development of technical elements at different distances is carried out for the reason that each of them imposes special requirements.

For example, a side kick at close range is applied so that the palm of the shock brush looks at the striker when it is applied. If the hook is applied at medium and long distances, the fist is turned so that its palm is facing the floor. In both cases, the technical action requires many hours of work on how to hit correctly. Otherwise, the attacking element will be weak and can lead to injury during sparring or when working with a bag.

Work on movement

A boxer who moves weakly is just a bag in the ring to be beaten. That is why in the classroom, whether group or individual training, a lot of time is devoted to the movements of the athlete. Foot speed in boxing is no less important key to victory than a quick and powerful knockout punch. Beginning athletes literally drag their feet after every workout, because people are not used to enduring such aerobic exercise.

In the Soviet school of boxing, which was promoted in the Youth Sports School, whether in Moscow or in the provinces, throughout the entire lesson, boxers made movements on their toes back and forth without stopping, even when they had a rest from performing two- and three-strike series, they continued to move. This approach made it possible to quickly give the boxer ease of movement.

All punches are delivered on the move, whether the boxer is moving forward or backward, left or right. He must learn to attack in all cases, not only when he himself goes on the offensive. Moving back from the attack, he must strike, thereby knocking down the attack of the enemy. Leaving aside in a circle allows you to be in a winning position and change places with the attacker. But all these attacking and effective counterattacking actions are practiced on the move. But how to develop them if you need to perform tens of thousands of repetitions, and your legs are already tired after 100-200 repetitions? From the first days, you have to do a lot of movement and movement, so that soon a fighter can easily move on his feet for hours.

Circuit training

Circuit training in boxing is a very important element of a boxer's physical preparation, as it allows him to develop special qualities that are important in fights. Boxing fight requires good strength training, developed endurance. But to develop them by traditional methods, as bodybuilders do, will not work. Such a sport with its linear training is not suitable for the ragged rhythm of the battle, where every second the position changes. We need training in the same ragged mode, when the load changes very quickly.

This is achieved by performing several approaches, in each of which you need to do 4-5 exercises for different muscle groups without stopping. For example, in one approach, you need to execute sequentially:

• 10-15 pull-ups;
• 20-30 push-ups from the floor;
• 25-35 body twists;
• 20 lunges with the left and right foot;
• jumping rope 100 times.

This is one approach, all the exercises in it are performed one after the other without rest, without stopping. Between sets, the athlete should rest for a minute or two, and then continue. Any exercise on this list can be changed to another that will load the same muscle groups. For example, pull-ups can be replaced with an exercise in which the block is pulled behind the back. The main thing is that circular training in boxing loads as many muscles as possible in one set. Make sure the exercises are done quickly. This is not a weightlifting sport! There is no need to squeeze out a lot of weight, the load should be sufficient to perform the specified number of times.

Circular training in boxing allows you to develop various sports qualities of a fighter, such as speed, strength, endurance, speed-strength endurance and speed strength, not separately, but in combination. If individual classes are held, the coach selects for each fighter special effective complexes that allow you to eliminate weaknesses.

Work on projectiles

Work on the paws and with a pear has a special place in boxing. If with a heavy bag they develop the force of impact, then work on the paws allows you to correctly place the equipment. This is done very effectively and quickly by individual training, in which the coach can pay a lot of attention to one athlete. Such individual lessons very quickly make a trained fighter out of a beginner. In group classes, the coach physically does not have time to pay so much attention to each trainee, so there is such a difference in the results.

You need to work not only on heavy, but also on light pears, including pneumatic ones. Often, the halls are equipped with wall-mounted pears, which allow you to simultaneously develop more punching power for more trainees. Equipment training can be included in the main part of the training, as well as sparring, which are an integral part of a boxer's training. Before training, you need to check with a sports doctor - boxing will require good health!

Within the walls of the club "YourRevolution1905" we are ready to professionally help you learn to box or improve your level as a boxer. Entire sets of exercises developed by certified experts, nutrition recommendations, "smart" weighing, boxing classes conducted by the Master of Sports and much more, all this will help you achieve your goal as efficiently as possible. For the most effective and quick results, you can do it personally (one on one with a trainer) or in mini-groups of up to ten people. Come join us and we'll help you become the best version of yourself!

A duel in the ring according to the rules of classical boxing requires good physical preparation. You don't have time to take a breath. There is no way to lower your hands, to shake yourself, to wipe blood or sweat from your face. You need to perfectly feel your body, know your weak points and see the weak points of the enemy.

Boxing is the loneliest sport, the most mentally and physically difficult. Your body is being abused. It's not like running a distance, swimming in a pool, or throwing a ball into a basket. You must always be 100% ready.

Emanuel Steward, professional boxing trainer and boxing commentator

The main qualities that a fighter needs are anaerobic endurance. Strength is needed to deliver fast and powerful blows. Anaerobic stamina is needed to get away from the opponent's blows and deliver your own. A boxer's training is based on these two factors.

If you are not into martial arts yourself, bag training and shadow boxing are unlikely to be useful to you. At the same time, a number of exercises that boxers love and practice will surely fit into your workout and help you get in shape.

1. Running

Running is considered one of the best ways to prepare a fighter for long and grueling minutes in the ring. The load on the heart that different types of running give helps to improve endurance and the ability of a fighter to regulate the rhythm of work during a fight.

2. One hand burpee for a while

The burpee is an exercise that engages the whole body, develops strength, speed, endurance and proves that your body weight is enough. Burpees on one arm allow you to work out the shoulder girdle more intensively by shifting the body weight to one arm. Timing will only turn the heat on.

3. Jumping from an emphasis lying

The exercise is also aimed at increasing endurance. From the lying position, the legs are pulled up to the hands with a jump. The difference from ordinary jumps in the lying position is that you need to stand on your fists, and pull your legs in turn, working out the gluteus maximus and biceps muscles of the thighs as much as possible.

Due to the stand on the fists, the impact surface of the knuckles is strengthened and the load on the shoulder girdle is increased.

4. Timed push-ups

One of the most versatile types of bodyweight exercises that many people neglect. But not boxers. Push-ups on one hand, tight, lever. Try something new. Try push-ups for speed. If you can't do 100 push-ups in a row, you still have room to grow.

5. Fold with one leg in turn

If you do not take into account the potential harm to the spine, this exercise is one of the most effective for working out the muscles of the core. It works the upper and lower part of the press, loading both the rectus and oblique muscles of the press.

6. Diagonal twists

The main load falls on the oblique muscles of the press, additional - on the rectus and lumbar muscles. This exercise, combined with the crease, can make your abs steel and immune to shock.

7. Jump rope

Jumping rope develops aerobic and anaerobic, increases the speed of muscle contraction, thus increasing your speed and strength, involves the muscles of the upper and lower parts of the body, as well as the muscles of the core.

In addition to the usual jumping rope, boxers actively practice jumping on one leg and alternate jumping rope. Someone prefers to alternate 2-3 jumps on each leg. 10 minutes of jump rope at the initial stage will be enough.

8. Pistol

Pistol or pistol rolls are a great way to work your leg muscles. Your body weight shifted to one foot does the trick. And since footwork is extremely important for a boxer, these exercises are indispensable.

Foreword

Modern boxing is an aggressive-offensive form of combat, and for this, a boxer needs to have a large supply of physical and mental endurance. Physical training is the most important part of the training process in both amateur and professional boxing. It should be noted that a distinctive feature of the training methodology in professional boxing is the absence of group training. In professional boxing, an individual training program is drawn up for an athlete by his personal trainer: the volume and density of physical activity, the main style of fighting, the most effective blows that are specific to this particular boxer, etc.

General and special physical training occupies a special place in the training process of the masters of the professional ring, because the choice of technical and tactical means of combat, and hence the level of the fight as a whole, the boxer's class depends on its level.

The first part of the book presents the training programs of world boxing stars. Champion training is the best that exists in the world of boxing theory and methodology. If the fights of the best boxers can serve as an excellent teaching aid for boxing tactics, then the training programs of champions are excellent teaching aids for the general and special physical preparation of a boxer. Of course, not everyone can become a world boxing champion. But any boxer - from beginner to master - can afford to train as selflessly and persistently as the best of the best - world boxing champions among professionals.

The second part of the book presents the boxer's gymnastics exercises for the development of basic functional and motor-coordinating qualities.

Part I
Champion Training

Kostya Tszyu

What time do you get up in the morning?

At 7 a.m.

Yes, always.

How far do you run in the morning?

First I run up and down the hill for 25 minutes, then jogging down the road for another 30 minutes.

At 2 pm and I leave at about 4-5.30.

At 10 pm.

Any exercise after which I feel tired. In principle, I like everything, but most of all I love exercises with weights.

Six days.

Kostya Tszyu training program

PROGRAM FOR DEVELOPING STRENGTH AND IMPROVING GENERAL PHYSICAL FITNESS

Kostya uses this program to improve his strength before jumping straight into a traditional boxing training program that includes bag work, punching bag, paws, sparring and so on.

WARM-UP

tilt to the toes and delay in the final position up to 10 seconds, tilt to the sides for a minute, alternate rotation of the arms forward and backward for 1 minute, bending the knees and touching the floor with the fingers

PUSH UPS

50 times on fists

PULL-UPS

10 times with a narrow grip (after the exercise, a break of 30 seconds)

ROPE ROPE

20 minutes at an average pace (after the exercise, a break of 1 minute)

PULL-UPS

4 sets of 10 reps (30 second break after each set)

DUMBBELLS

dumbbell curls: 4 sets of 1 minute with dumbbells of different weights (30 seconds break after each set, 1 minute break at the end of the whole exercise)

BARBELL

barbell curl: 4 sets of 15 reps (30 second break after each set, 1 minute break at the end of the whole exercise)

DISC FROM ROD

3 sets of 20 lifts (30 second break after each set): With both hands, pull the disc up to your chest and let it drop back down to your hips

BENCH PRESS

70 reps with a weight of 35 kilograms

NECK TRAINING

lying on your back, lift your head off the floor and move it up and down, then in a circle, for 1 minute

LEG LIFT

1 minute, then 30 seconds rest lying on your back, stretch your legs, lift them off the floor and hold for 1 minute

LEG LIFT

4 sets of 1 minute (after each set, rest 30 seconds), similar to the previous exercise, only for a minute, the legs slowly rise up

SQUATS

3 sets of 50 reps (after each set, rest 30 seconds) before the end of the workout, walk quietly for 1 minute, drink water and go to the shower

TRAINING FOR THE DEVELOPMENT OF BOXING SKILLS

WARM-UP

similar to a strength development program

PUSH UPS

50 times on fists

ROPE ROPE

HEAVY BAG

A FIGHT WITH A SHADOW

3 rounds of three minutes (after each round rest 30 seconds)

SPARRING

6-12 rounds of three minutes (after each round rest 30 seconds)

(Kostya brings the number of rounds to 12 by working with 3 different sparring partners. You can replace sparring practice with work on a heavy bag.)

WORK ON PAWS

working out combinations of blows: 6 rounds of three minutes (after each round, rest 30 seconds)

A FIGHT WITH A SHADOW

one 3-minute round at a slow pace (after the exercise, rest 30 seconds)

GYMNASTIC EXERCISES

stand on your head in the middle of the ring, the task is to maintain concentration and balance (approximately 3 minutes)

then somersaults around the ring without stopping, approximately 25 somersaults

WORKING ON A SPEED PEAR

3 minutes (after exercise break 30 seconds)

WORKING WITH A TENNIS BALL

Bones has his own way of training hand-eye coordination. To do this, he uses a special tape that he wears around his head and to which a rubber cord is attached. An ordinary tennis ball is attached to the other end of the elastic band, on which Kostya strikes with his hands. The task is to maintain a constant rhythm, hands and the ball are in constant motion throughout the entire exercise.

ROPE ROPE

END WORKOUT

dry off, drink some water, shower

Roy Jones

What time do you wake up?

At 5.30 am.

Do you stretch before your morning run?

Yes, I do a full warm-up, then I do stretching exercises for the muscles of the legs, back, lateral surfaces of the torso.

How much are you running?

Approximately 3-5 miles.

What time do you come to the gym?

At noon.

What time do you finish your workout?

What time do you go to bed?

At 10.30 pm.

I generally like to train, but most of all I love ab exercises.

How many days a week do you train?

Five or six.

Roy Jones training program

WARM-UP

tilt to the toes and delay in the final position

leaning to the side

torso twists

push ups

full body stretch

jumping on socks in a circle

A FIGHT WITH A SHADOW

HEAVY BAG

4 rounds of four minutes (30 second break after each round)

WORKING ON A SPEED PEAR

16 minutes (break 30 seconds)

WORK WITH A PEAR ON STRETCHES BETWEEN THE CEILING AND THE FLOOR

16 minutes (at the end of the exercise, a break of 30 seconds)

ROPE ROPE

25 minutes at constant speed (break 1 minute)

WORK ON PRESS MUSCLES

4 sets of 100 torso lifts from a prone position (after each set, a break of 30 seconds)

4 sets of 100 leg raises (30 second break after each set)

4 sets of 100 folds (30 second break after each set)

END WORKOUT

massage, shower, drink water

Roy does not use weights in his training.

Fernando Vargas

What time do you get up in the morning?

At 7 a.m.

Do you stretch before your morning run?

Yes, a full stretch of the muscles of the legs and back.

How much are you running?

What time do you come to the gym?

At 9 AM.

When do you finish your workout?

Around 10 pm.

What is your favorite exercise?

I like to train and give all my best. I love all exercises.

How many days a week do you train?

Six days.

Fernando Vargas training program

WARM-UP

15 minutes full body stretching and warm-up

A FIGHT WITH A SHADOW

WORK ON PAWS

HEAVY BAG

6 rounds of three minutes (30 seconds break after each round)

(if sparring is included in the training, then the amount of time to work with the paws and the bag is reduced)

WORKING ON A SPEED PEAR

5 minutes (after work break 30 seconds)

FLOOR EXERCISES

abdominal exercises:

body lifts from a prone position

8 sets of 50 leg lifts (various types of lifts)

3 sets of 20 trunk extensions in a lying position on a bench face down

3 sets of 20 pull-ups

resistance exercises with medical elastic bandages

ROPE ROPE

HITCH

stretching exercises for 5 minutes, walk around the room several times

END WORKOUT

Mike Tyson

What time do you wake up?

At 9 AM.

Do you stretch before your morning run?

No never.

How much are you running?

5-7 kilometers cross-country.

What time do you come to the gym?

At 2pm.

At 4 p.m.

What time do you go to bed?

At 9.30 pm.

What is your favorite exercise?

I really enjoy practicing punches and sparring in the gym.

How many days a week do you train?

Six days.

Mike Tyson training program

A FIGHT WITH A SHADOW

4 rounds of three minutes (30 seconds break between rounds)

WORK ON PAWS

6 rounds of three minutes (30 seconds break between rounds)

SPARRING

in the weeks leading up to the fight, Mike devotes more time directly to sparring, gradually increasing the number of rounds from 3 to 12 for three minutes each (30 seconds break between rounds)

WORK WITH A PEAR ON STRETCHES BETWEEN THE FLOOR AND CEILING

9 minutes followed by a 30 second break

JUMP ROPE

20 minutes (1 minute break at the end of the exercise)

HEAVY BAG

6 rounds of 3 minutes (30 seconds break after each round)

WORKING ON A SPEED PEAR

5 minutes (after work break 30 seconds)

FLOOR EXERCISES

5 sets of 20 push-ups (30 seconds break between sets)

At what time do you go to bed?

At ten o'clock in the evening.

What exercise do you like the most?

Bag Bar (rack with a bag).

How many days a week do you train?

I work out in the gym from Monday to Friday, on weekends I just run. On Monday, Wednesday and Friday I do very hard workouts; while classes on Tuesday and Thursday are also not easy (traditional boxing training, exercises on the floor, etc.), but still these days I train not so intensively.

Ricky Hatton training program

WARM-UP

10 minutes full body stretch

A FIGHT WITH A SHADOW

3 rounds of three minutes (30 seconds break after each round)

ROPE ROPE

10 minutes non-stop (warm up)

WORK IN THE VEST

4-12 rounds of three minutes (depending on the stage of the training program)

Ricky does this exercise with the help of a trainer. The trainer puts on a special shock-absorbing vest and picks up boxing paws. This is followed by a continuous exchange of blows. This type of training is almost a complete imitation of a real fight. This is not a battle in the usual sense for many, but, nevertheless, an exercise as close as possible to a real combat situation. On other days, Ricky also performs the exercises traditional for all boxers (floor work, etc.).

BAG BAR (rack with a bag)

4 rounds of 3 minutes (1 minute break after each round)

For this exercise, Ricky uses two implements: a heavy punching bag and a "stand" (a steel bar with steel tripods on either side). The beam is located approximately at the level of Ricky's belt. The drill starts with Ricky jumping back and forth over the bar for one minute, then moving to the bag and punching for another minute, then back to the bar for another minute. After three minutes - a break. After resting, he repeats the whole sequence again.

HITCH

END WORKOUT

shower and relaxation

The last series of intense training ends a week before the upcoming fight. This week Ricky does 15 rounds of three minutes of work in the vest. He says that this exercise, like no other, is very good at helping him feel confident in his abilities. When he finishes the last week of intensive training, he is sure that he can beat any opponent, no matter how strong he is.

Evander Holyfield

What time do you get up in the morning?

At 9 AM.

How much do you run at one time?

I never liked to run, so I do it very rarely.

What time do you come to the gym?

At 4 p.m.

What time do you leave the room?

Around 6 pm (Monday to Friday).

What time do you go to bed?

At 9.30 pm.

What is your favorite exercise?

Work on boxing paws, sparring.

How many days a week do you train?