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Boxer Cond Program

This training plan spans from February 26th to March 25th and consists of 3 weekly cycles - a light week, medium week, and heavy week. The light week focuses on conditioning and includes weights, swimming, running intervals, and grass training. The medium week increases training intensity with longer swimming sets and running intervals. The heavy week has the highest intensity with longer swimming and grass training intervals. Testing occurs on the final day to assess aerobic capacity. The overall goals are to improve aerobic capacity and maximum strength.

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Jeffrey Xie
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920 views1 page

Boxer Cond Program

This training plan spans from February 26th to March 25th and consists of 3 weekly cycles - a light week, medium week, and heavy week. The light week focuses on conditioning and includes weights, swimming, running intervals, and grass training. The medium week increases training intensity with longer swimming sets and running intervals. The heavy week has the highest intensity with longer swimming and grass training intervals. Testing occurs on the final day to assess aerobic capacity. The overall goals are to improve aerobic capacity and maximum strength.

Uploaded by

Jeffrey Xie
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Name Boxer Stage Main From 26/2/06 to 25/3/06

Conditioning
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
26 27 28 1 2 3 4
LIGHT WEEK a.m a.m a.m 1. Weights a.m a.m
1. Weights 1. Med Ball circuit 2. Swim 1. Med Ball circuit 1. Weights
a.m Boxing 2. Swim 2. Spin 10 mins warm up then 2. Spin 2. Swim
10 mins warm up then 15 mins of 2 lengths at 10 mins w-up then 15 Rest day
p.m Grass - Fartlek 15 mins of 1 length at 100%, 2 lengths v slow mins of 1/2 length flat
10 mins w-up then 30s, 100%, 1 length v slow out, 1/2 length v slow
45s,60s,75s,90s,105s, p.m Run - 10mins w-up
120s and back down p.m Run - Intervals p.m Boxing training then 8x90s at 90% p.m Boxing training p.m Spin
with equal rec. slow jog with 90s walk rec. 50 mins
5 6 7 8 9 10 11
MEDIUM WEEK a.m a.m a.m 1. Weights a.m a.m
1. Weights 1. Med Ball circuit 2. Swim 1. Med Ball circuit 1. Weights
a.m Boxing 2. Swim 2. Spin 10 mins warm up then 2. Spin 2. Swim
10 mins warm up then 18 mins of 2 lengths at 10 mins w-up then 18 Rest day
p.m Grass - Fartlek 18 mins of 1 length at 100%, 2 lengths v slow mins of 1/2 length flat
10 mins w-up then 30s, 100%, 1 length v slow out, 1/2 length v slow
45s,60s,75s,90s,105, p.m Run - 10mins w-up
120s,135s and back p.m Run - Intervals p.m Boxing training then 9x90s at 90% p.m Boxing training p.m Spin
down with=slow jog rec with 90s walk rec. 60 mins
12 13 14 15 16 17 18
HEAVY WEEK a.m a.m a.m 1. Weights a.m a.m
1. Weights 1. Med Ball circuit 2. Swim 1. Med Ball circuit 1. Weights
a.m Boxing 2. Swim 2. Spin 10 mins warm up then 2. Spin 2. Swim
10 mins warm up then 20 mins of 2 lengths at 10 mins w-up then 20 Rest day
p.m Grass - Fartlek 20 mins of 1 length at 100%, 2 lengths v slow mins of 1/2 length flat
10 mins w-up then 30s 100%, 1 length v slow out, 1/2 length v slow
up to 150s and back p.m Run - 10mins w-up
down with equal slow p.m Run - Intervals p.m Boxing training then 10x90s at 90% p.m Boxing training p.m Spin
jog rec QEII with triathlon group with 90s walk rec. 70 mins
19 20 21 22 23 24 25
LIGHT WEEK a.m a.m a.m
1. Weights 1. Med Ball circuit 1. Med Ball circuit
a.m Boxing 2. Swim 2. Spin 2. Weights
10 mins warm up then Rest day Rest day Testing – beep test
p.m Grass - Fartlek 10 mins of 1 length at
10 mins w-up then 30s 100%, 1 length v slow
up to 120s with equal
slow jog rec. p.m Run - Intervals p.m Boxing training p.m Boxing training

Training Goals 1. To improve aerobic capacity further. 2. To improve maximum strength.

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