Training schedule

TRAINING FOR BEGINNERS

● Development of general fitness should be a priority for the beginner boxer, regardless of age and experience.

● In this particular stage, it is also important to develop coordination and speed. Development of coordination and speed training shall be implemented.

● Strength training with heavy weights is not recommended especially for young age boxers. Such training may interfere their physical development

● Each training session should be planned accordingly to train both physical and technical elements.

● Always start the  training from simple tasks to complex tasks; the more complex the tasks, the easier it is to lose the attention and interest of the boxer.

● Should incorporate different games and plays for training sessions to create an enjoyable and interesting training environment.

Training Stages
When  training for beginner levels, the boxer should keep in mind that the results will come in later stages and the whole training process should be divided into separate stage accordingly to boxer’s physical growth and age, fitness improvement, and technical skills acquisition.



High-Performance
• Achieve higher level of performance

• Improve psychological abilities

• Improve boxer’s boxing- related knowledge

Specialization
• Improve coordination, speed and endurance

• Technique Development

• Improvement in tactical skills

• Development of psychological abilities

• Develop competition strategy and tactics

Basic

• Develop working capacities applying general and specific physical exercises

• Develop and improve coordination, flexibility and aerobic endurance

• Develop the correct technique execution

• Improve concentration, determination, and motivation

• Develop individual tactic with emphasis on defenses

• Expose beginner boxers to various movements and Initiation

technical skills by conducting multilateral physical and technical training

• Develop a harmonious body structure and correct body posture

• Develop basic aerobic endurance

• Develop speed, coordination, flexibility, balance and perception through the natural movements

Week 1 Monday

1. Warming up. 5+1min
2.l ight stretching. 5+1min
3. Jumping rope. 5+1min
4. Core trainig. 7×3min=21min
5. Boxing. drills. 12min
Shadow boxing( footwork)
https://youtu.be/2hKRNQi8I8Q

6. Defence . 12min
7. Legs workout. 12min
8. Explosive workout.
(All ) 21min
9.Stamina workout.3×20/10sec 1.5min
10.Stretching.legs 5min

Total. 1h 39min

Week 1 Tuesday

1.Warming up. 5+1min
2.light stretching. 5+1min
3.Jumping rope. 5+1min
4.Core trainig. 20+1min
5. Boxing drills. 3×3+3min
Shadow boxing( punches)
6. Mitts drills. 12min
7. Boxing bag drills. 12min
8. Strength (all) 21min
9. Stretching. 5min

Total. 1h 41min

Week 1 Wensday

1.Warming up. 6min
2.light stretching. 6min
3.Jumping rope. 6min
4.Core trainig. 21min
5. Boxing. drills. 12min
Shadow boxing( footwork)
6. Defence . 12min
7. Legs workout. 12min
8. Explosive workout. 21min
(All)
9. Stretching.legs 5min

Total. 1h 37min

Week 1 Thursday

1.Warming up. 5+1min
2.light stretching. 5+1min
3.Jumping rope. 5+1min
4.Core trainig. 20+1min
5. Boxing drills. 3×(3+1)min
Shadow boxing(punches))
6. Mitts drills. 3×(3+1)min
7. Boxing bag drills. 3×(3+1)min
8. Strength workout. 20+1min
(All)
9. Stretching. 5min

Total. 1h 41min
Week 1 Friday

1.Warming up. 6min
2.light stretching. 6min
3.Jumping rope. 6min
4.Core trainig. 21min
5. Boxing. drills. 12min
Shadow boxing( footwork)
6. Defence . 12min
7. Legs workout. 12min
8. Explosive workout. 21min
(All)
9. Stretching.legs 5min

Total. 1h 37min

Week 1 Saturday

1.Warming up. 5+1min
2.light stretching. 5+1min
3.Jumping rope. 5+1min
4.Core trainig. 20+1min
5. Boxing drills. 3×(3+1)min
Shadow boxing(punches)
6. Mitts drills. 3×(3+1)min
7. Boxing bag drills. 3×(3+1)min
8. Strength workout. 20+1min
( All)
9. Stretching. 5min

Total. 1h 41min