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just got a great book called "Workouts from boxings greatest champs" with tonnes of great boxers and their workouts.......so id thought id post my two fav's for you guys....
ok MUHAMMAD ALI....WARM UP) torso swivels and bouncing on toes for 15 min. ...SHADOWBOXING)5- 3min rounds working on footwork and speed punching (30sec break after each round) ...HEAVYBAG)6- 3min rounds working on combos and stamina(30sec break after each round) SPARRING) built up sparring as training camp progressed..FLOOR EXERCISES) 15 min of exercises...sit ups in bicycling motion...situps with a medicine ball...leg raises....SPEED BAG) 9 min followed by 1 min break....JUMPING ROPE) 20 min(ali always moved around never staying in the same spot) ...SHADOWBOXING) 1 min walking around with light shadowboxing... ali ran 6 miles every moring in army type boots...ALI DID NOT USE WEIGHTS IN HIS WORKOUT...........................ok ROY JONES JR. WARM UP) touching toes....torso twists...side bends...push ups...full body stretch and bouncing on toes....SHADOW BOXING) 4- 4min rounds (30 sec break after each round)..HEAVY BAG) 4- 4min rounds (30 sec break after each round)...SPEED BAG) 16 MIN (followed by 30 sec break)...FLOOR TO CEILING BAG) 16 MIN (followed by 30 sec break)...JUMPING ROPE) 25 min at a steady pace( followed by a 1 min break) AB WORK) 4- 100 sit ups..4- 100 leg raises...4- 100 crunches (30 sec between all sets)...roy runs 3-5 miles for 5 or 6 days...ROY JONES JR. DOES NOT USE WEIGHTS IN HIS WORKOUT.......... so there ya go guys
ok MUHAMMAD ALI....WARM UP) torso swivels and bouncing on toes for 15 min. ...SHADOWBOXING)5- 3min rounds working on footwork and speed punching (30sec break after each round) ...HEAVYBAG)6- 3min rounds working on combos and stamina(30sec break after each round) SPARRING) built up sparring as training camp progressed..FLOOR EXERCISES) 15 min of exercises...sit ups in bicycling motion...situps with a medicine ball...leg raises....SPEED BAG) 9 min followed by 1 min break....JUMPING ROPE) 20 min(ali always moved around never staying in the same spot) ...SHADOWBOXING) 1 min walking around with light shadowboxing... ali ran 6 miles every moring in army type boots...ALI DID NOT USE WEIGHTS IN HIS WORKOUT...........................ok ROY JONES JR. WARM UP) touching toes....torso twists...side bends...push ups...full body stretch and bouncing on toes....SHADOW BOXING) 4- 4min rounds (30 sec break after each round)..HEAVY BAG) 4- 4min rounds (30 sec break after each round)...SPEED BAG) 16 MIN (followed by 30 sec break)...FLOOR TO CEILING BAG) 16 MIN (followed by 30 sec break)...JUMPING ROPE) 25 min at a steady pace( followed by a 1 min break) AB WORK) 4- 100 sit ups..4- 100 leg raises...4- 100 crunches (30 sec between all sets)...roy runs 3-5 miles for 5 or 6 days...ROY JONES JR. DOES NOT USE WEIGHTS IN HIS WORKOUT.......... so there ya go guys